Which Vegetables to Include in the Type 2 Diabetic Diet!
Vegetables are one of the best food groups a type 2 diabetic can choose from to eat at nearly every meal.
Many vegetables are complex carbohydrates which are high in fiber and can slow absorption of your meal giving you a sense of fullness that helps to prevent overeating.
But eating high fiber vegetables can also reduce the effective glycemic index of your meal, and that means lower blood sugar levels post-prandial.
Many people lump "fruits and vegetables" together in one category, but this is a mistake.
Fruits are high in sugar and, as such, their consumption must be carefully regulated.
Fruits cannot be eaten alone as a snack or as a main entree, but should be combined with other foods to reap their nutritional benefits without causing blood sugar spikes.
Vegetables are a different matter; some can be served as a stand alone snack, and all can be eaten both to provide important nutrients and to fill you up.
The fiber in vegetables benefits your digestive system, and the carbohydrates generate energy.
Which Vegetables? A salad is filling and can contain as much green leafy vegetables as desired.
Beef up the nutritional content by adding tomatoes, cucumber, radishes and pea pods.
Drizzle with a sesame seed topping and add slivered almonds for extra antioxidants.
Vegetables as part of a main meal can include baked potatoes (eat the skin too!); cauliflower and broccoli (an excellent source of fiber); zucchini, acorn or yellow squashes; and mushrooms, turnips or leeks.
Beets can be eaten in small portions only (due to high sugar content).
Carrots and carrot juice are both great for a quick 'pick-me-up'.
Sweet yellow, red or green bell peppers and onions make an excellent topping for everything from eggs to baked potatoes to fajitas.
Starchy vegetables are high in carbs and provide a quick energy boost...
but should be eaten in small portions.
Potatoes, sweet potatoes, yams, turnips, and parsnips are all high in starch.
Artichokes, eggplant, carrots, okra, most squashes, tomatoes, peppers, greens and green beans are non-starchy, include more protein and less carbs, and can be eaten in slightly larger serving sizes.
Legumes should also be included in a diabetic diet.
They combine complex starches (carbohydrates) with significant protein levels, making them an extremely versatile food.
Beans can be substituted in meat dishes, mixed with rice for a nearly complete meal, and included in soups and casseroles to add a nutritional boost.
Adjusting to additional vegetables in your diet may take a little time, but as you become accustomed to blending them into your meals, you will find that getting your daily quota is not quite the chore you thought it would be.
Plan on serving yourself at least two vegetables at both lunch and dinner, and including one more as part of a healthy snack!
Many vegetables are complex carbohydrates which are high in fiber and can slow absorption of your meal giving you a sense of fullness that helps to prevent overeating.
But eating high fiber vegetables can also reduce the effective glycemic index of your meal, and that means lower blood sugar levels post-prandial.
Many people lump "fruits and vegetables" together in one category, but this is a mistake.
Fruits are high in sugar and, as such, their consumption must be carefully regulated.
Fruits cannot be eaten alone as a snack or as a main entree, but should be combined with other foods to reap their nutritional benefits without causing blood sugar spikes.
Vegetables are a different matter; some can be served as a stand alone snack, and all can be eaten both to provide important nutrients and to fill you up.
The fiber in vegetables benefits your digestive system, and the carbohydrates generate energy.
Which Vegetables? A salad is filling and can contain as much green leafy vegetables as desired.
Beef up the nutritional content by adding tomatoes, cucumber, radishes and pea pods.
Drizzle with a sesame seed topping and add slivered almonds for extra antioxidants.
Vegetables as part of a main meal can include baked potatoes (eat the skin too!); cauliflower and broccoli (an excellent source of fiber); zucchini, acorn or yellow squashes; and mushrooms, turnips or leeks.
Beets can be eaten in small portions only (due to high sugar content).
Carrots and carrot juice are both great for a quick 'pick-me-up'.
Sweet yellow, red or green bell peppers and onions make an excellent topping for everything from eggs to baked potatoes to fajitas.
Starchy vegetables are high in carbs and provide a quick energy boost...
but should be eaten in small portions.
Potatoes, sweet potatoes, yams, turnips, and parsnips are all high in starch.
Artichokes, eggplant, carrots, okra, most squashes, tomatoes, peppers, greens and green beans are non-starchy, include more protein and less carbs, and can be eaten in slightly larger serving sizes.
Legumes should also be included in a diabetic diet.
They combine complex starches (carbohydrates) with significant protein levels, making them an extremely versatile food.
Beans can be substituted in meat dishes, mixed with rice for a nearly complete meal, and included in soups and casseroles to add a nutritional boost.
Adjusting to additional vegetables in your diet may take a little time, but as you become accustomed to blending them into your meals, you will find that getting your daily quota is not quite the chore you thought it would be.
Plan on serving yourself at least two vegetables at both lunch and dinner, and including one more as part of a healthy snack!
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