People with diabetes should choose foods based on their glycemic index and glycemic load. The glycemic index indicates how quickly a food raises blood sugar. And with glycemic load, it is understood how much blood sugar increases or decreases per serving size of food.
Not all vegetables and fruits contain the same amount of sugar or fiber. The sugars in vegetables that are high in fiber help maintain blood glucose levels slowly. Vegetables have two parts: 1. non-starchy 2. starchy
Non-starchy vegetables
Non-starchy or low-protein vegetables are very low in carbohydrates. It is a good source of fiber. These vegetables also contain vitamins and minerals. So there is a positive effect on health. Non-starchy vegetables are gourd, chichinga, shrimp, dhundul, lettuce, cauliflower, cabbage, cucumber, etc. Apart from this, you can eat vegetables of any colour every day.
Starchy vegetables
Starchy or starchy vegetables are rich in nutrients but high in carbohydrates. This means it has some effect on raising blood glucose. They should be eaten in moderation. These vegetables are potatoes, carrots, beans, corn, turnips, beets, green peas, banana peels, bitter gourds, sweet pumpkins, sweet potatoes, etc.
Fruit
Sweet fruits contain natural sugars. So eat in moderation. Like a medium apple, an orange, a pear half, a small banana, etc. If the fruit is starchy and sweet in taste, then you can eat 50 to 75 grams. Fruits contain carbohydrates as well as vitamins and minerals. However, depending on the blood sugar level, one to two types of results can be given to a person suffering from diabetes. You can eat one sweet and one sour fruit daily.
Tips
- Depending on how vegetables are cooked, blood sugar can rise. For example, the glycemic index may increase if potatoes are boiled or fried. Again, eating carrots raw and cooked can increase the amount of sugar.
- Eating juice instead of whole fruit can increase blood sugar. For this, fruit juice and vegetable soup should be avoided.
- Eating fruit with food can increase blood sugar.
- Eating only potatoes or starchy vegetables with rice can raise blood sugar.
- It is always good to have a variety of colorful vegetables among the vegetables. Colorful vegetables, such as red, yellow, orange, etc., contain lycopene, carotenoids, vitamin A, etc., which are good for the heart, skin, and eyes of diabetics. Apart from this, green vegetables like lettuce, spinach, chard, broccoli, cabbage, beans, etc. contain magnesium, increasing insulin effectiveness.
- A mixed salad is healthy for diabetics, like tomatoes, lettuce, coriander, cucumber, radish, papaya, etc.
Lina Akhtar, Nutritionist, Ryan Healthcare Hospital & Research Centre, Dinajpur
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