In our daily diet, there are two sugar-control twins in the vegetable world — green leaves and cross-flower vegetables, which are diabetes “natural gramps”. However, many may not enjoy the health benefits of them correctly. Today, let us learn how to properly eat these two vegetables and make them our powerful weapon against diabetes.
Green leaf vegetables, such as spinach, oilseeds and emptied cabbage, are not only attractive but also a treasure for nutrition. These vegetables are rich in nutrients such as diet fibres, vitamin C, folic acid, potassium, magnesium and calcium, as well as in a variety of bioactive substances, which together help to control blood sugar levels. Crusades, such as broccoli, white carrots and so on, are rich in vitamins and minerals, and their components, such as potassium, magnesium, chlorophyllin, carrots and acetone, are important contributors to the stability of blood sugar.
So, how do we eat these vegetables right? First, it ensures a daily intake of 300-500 grams of vegetables and at least 2-3 times a week of cross-flower vegetables, about 200 grams at a time. Vegetables can be eaten first, which increases the abdominal feeling, reduces the intake of staple foods and helps to control the rise of blood sugar after meals. At the same time, diversified vegetable intake is important to ensure comprehensive nutrition.
In cooking, it is recommended that low-oil, low-salt options such as evaporation, cooking and stew be chosen, so that the nutrients in vegetables can be preserved to the maximum extent possible and the intake of heat can be controlled. Avoiding fried and excessive spices could reduce additional heat and salinity and would be more beneficial for blood sugar control.
Fresh vegetables are of higher nutritional value, so the selection of fresh green leaves and cross-flower vegetables is the best option. Long-term storage should be avoided to reduce nutrient loss. In this way, we can take full advantage of the sugar-control potential of these two vegetables and make them the health custodians of our table and the points for their health.
Diabetes
