Nutritionist reveals five powerful vegetables – and a bonus trick – to reduce blood sugar, avoiding the risk of diabetes
Adequate blood glucose levels are essential for the functioning of our body. However, in high concentrations, the condition can increase the risk of diabetes, among other harms. To prevent the problem, the diet must help, especially with the consumption of some vegetables.
With this in mind, nutritionist Jéssica de Freitas has revealed 5 powerful vegetables to control blood sugar, in order to improve your diet and therefore protect your health.
1 – Carrot
According to the expert, carrots are rich in beta-carotene and this counts for many points. “This antioxidant helps regulate blood sugar and improve the function of the beta cells of the pancreas, which produce insulin. This benefit could act in the prevention of type 2 diabetes mellitus”, he guarantees.
2 – Broccoli
The nutritionist explains that consuming fiber is essential for controlling blood glucose levels, since it is not digested. That is, the blood does not absorb it as it would other carbohydrates.
“Additionally, broccoli contains a compound called sulforaphane, which controls insulin resistance and glucose levels. A study in diabetic patients showed that this chemical compound reduced blood glucose levels by more than 10%,” he adds Jessica.
3 – Courgettes
Courgettes are rich in soluble fibers which reduce the speed of food absorption, preventing blood glucose spikes. “Because it has a low glycemic index, it is a great plant-based option to replace carbohydrates on your plate,” explains the nutritionist.
4 – Eggplants
This option can be a great accompaniment to your next dinner or lunch, as well as being essential for your health. This is because, in addition to containing soluble fiber and being a low glycemic index vegetable, aubergine contains chlorogenic compounds, which regulate blood sugar, underlines Jéssica.
5 – Cauliflower
“Whether steamed or riced, cauliflower can be a great addition to your meal to help you keep blood glucose levels in check. Plus, it’s an excellent source of the antioxidant vitamin A, a good source of vitamin K and is low in carbohydrates, ”explains the professional.
Bonus: The Benefits of Apple Cider Vinegar
Jéssica also adds that consuming between 10 and 30 ml of apple cider vinegar before lunch or dinner can reduce the increase in blood sugar levels by up to 30%. “Therefore, starting meals with a salad or foods that contain more fiber, protein or even healthy fats makes a difference,” concludes Jéssica de Freitas.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
