When it comes to vegetables, everyone has a hand in lowering blood sugar. Green leafy vegetables, cruciferous vegetables, tuber vegetables, and potatoes are more or less effective in helping sugar buddies to stabilize their blood sugar. Let’s take a look at the benefits of vegetables.
Vegetables rich in water and dietary fiber
For example, green leafy vegetables and melons with high water content, including some root and root vegetables, such as radishes and sweet potatoes, are rich in dietary fiber and have high water content, which will help to stabilize blood sugar. Dietary fiber is a component that cannot be digested and absorbed by the human body. It will eventually be excreted along with food residues. However, during the process of roaming the digestive tract, dietary fiber can delay the chance of food contacting digestive juice and delay food digestion. For example, starch can be more slowly converted into glucose for absorption, so they are beneficial for smoothing postprandial blood glucose. We often recommend that sugar friends can eat a base of vegetables before eating the staple food. The purpose is also to help stabilize blood sugar.
The rich water in vegetables can promote metabolism, blood circulation, enhance metabolism, and also help some ketopathic friends to eliminate ketones. It is necessary for hydration-prone friends to get more water. , Especially when you feel dry and dry; at other times, the moisture provided by vegetables can also reduce the glycemic load, and it will also help stabilize blood sugar after a meal.
Vegetables rich in special ingredients such as zinc, chromium, slime
Some vegetables are cut into sticky ones, such as taro, okra, asparagus, yam, etc. These sticky ingredients are usually plant polysaccharides, minerals, vitamins, plant active ingredients (such as saponin, flavones, polyphenols, etc.) Combined, they can absorb water to swell and fill the intestinal cavity, which can also help slow down the speed of food digestion and help stabilize blood sugar. They can also adhere to the mucous membrane to form a protective film to prevent the mucous membrane from being irritated. These slime components also help prevent hyperlipidemia, help avoid insulin resistance, and help control blood sugar.
Some vegetables contain a lot of zinc, chromium and other substances required for insulin synthesis or secretion, such as beans, radishes, broccoli, Chinese cabbage, pumpkin, etc. Although it may not have a great effect on regulating blood sugar, but from the side They are also good for the health of the islets.
Tuber yam food
Tubers, sweet potatoes, purple potatoes, potatoes, and other tuber vegetables are actually higher in starch content, and the starch is eventually converted to glucose. How can these vegetables be good for blood sugar? In fact, they are suitable to be used as a staple food for sugar friends. As a staple food, controlling the amount of consumption is much more friendly to the blood sugar of sugar friends than eating fine grains. For example, the glycemic index of white rice is 83, but if it is changed to yam, It is around 60 ~ 70. Although everyone is also a food with a high glycemic index, it is more blood glucose friendly in comparison.
Although many vegetables can help sugar buddies to improve blood sugar, in the end, it is necessary to say that whether the vegetables or other foods provide therapeutic effects, they can only be auxiliary effects, and it is impossible to adjust the symptoms as a main means, let alone to mention. Hypoglycemia, everyone may only help first, give a little help, and it is impossible to regulate blood sugar instead of drugs. According to each person’s absorptive capacity, physical differences, insulin resistance, etc., the final results may be different. We still rationally see the hypoglycemic effect of vegetables, take medicines appropriately, adjust daily diet and exercise together to adjust.