Hello, I am Ty Mason of thediabetescouncil.com, researcher, writer and I have type 2 diabetes.
Today I want to give you some veggie ideas for your diabetes. After you watch the video
today, I invite you check out the description box for my new ebook. This is one of the most
comprehensive diabetes meal planning book you can find. It contains diabetes friendly
meals/recipes, recipes for different goals such as 800-1800 calories per day meal plan,
diabetes meal planning tips and tricks. There are also tons of diabetes friendly recipes
for everyone! I am a fan of fresh fruits and vegetables.
I think they are a great additions to any diabetes meal plan. But not all fruits and
veggies are great. Some need to be eaten in moderation, while others can be eaten pretty
much at every meal. Today I want to give you my top 10 Veggies
that are great for your diabetes meal plan. In no particular order here we go!
KALE According to my colleague Jennifer Blowers,
Kale belongs on the list. She writes, “kale provides many micronutrients and antioxidants.
Rich in fiber, helping with glucose control, as well as essential vitamins such as beta
carotene and vitamins A, C and K, kale is a versatile ingredient. Kale also contains
the carotenoids lutein and zeaxanthin, which studies have associated with preventing eye
disorders and improving brain function. Glucosinolates, found in kale and other cruciferous vegetables,
are sulfur-containing antioxidants, associated with reducing cancer. Kale is truly a powerhouse,
providing flavor, little effect on blood glucose, and many significant health benefits. Try
it in salads, soups, stir-fry dishes and on sandwiches.”
Kale and many other cruciferous vegetables are truly a great addition to your plate.
Glycemic index of kale is 32 and the Glycemic load is 1.
TOMATO OK, I know a tomato is technically a fruit,
but so many people think of it as a veggie, I decided to add to this list because it is
a superfood for diabetes!! An average size tomato, about the size of
a baseball or slightly larger, has 28 calories. It has no fat, no cholesterol, only 6 carbs
and 4 grams of sugar. Tomatoes are low in Sodium and are a good
source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper.
Tomatoes are an excellent source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium
and Manganese. Tomatoes have a very low GI of 15 which makes
their GL ZERO. The only warning I have is that many people
who eat them like to pour on the salt, not a good choice for the heart, a little salt,
no problem. Eat them on sandwiches, in salads or just by themselves.
BEANS Beans are legumes, but they are also considered
a veggie! Beans are on my list because they bring a lot to the table. Especially in the
area of plant protein. I personally like kidney beans but most beans have the same nutritional
values. A cup of cooked kidney beans contains 39 carbs and 0.6 g of sugars. Why such high
carbs but low sugar? The carbs in beans are what some call “slow carbs.” They are
actually starch that will eventually break down into sugar, but it is a slow process.
What do you think this means about the GI and GL of kidney beans? If you said they would
be low, you are right. Slow carbs mean low GI. The GI of kidney beans is 29 and the GL
is only 9. So a good size serving for kidney beans would actually be good for you. Plus,
the kidney bean is an excellent source for protein and dietary fiber.
I am sure many of you have heard the old rhyme: Beans, beans they’re good for your heart,
the more you eat…. Well, this is actually true. An August 2009
study showed kidney beans to promote good heart health AND, help regulate blood sugar.
SO, beans are not only good for the heart, they are also good for, Diabetes!
SWEET POTATOES Don’t judge a food by its name. Sweet potatoes
are actually lower in carbs and sugar than a russet potato. Sweet potatoes are higher
in fiber, which helps negate the sugars or carbohydrates.
In 2014, PubMed studied the effects on sweet potatoes on those with Type 2 diabetes. The
study was small, only 140 participants who took 4 grams of sweet potatoes in capsule
form each day with no difference in their normal menu. The result of the study was that
after the study, the A1C of the group was lowered by 0.3%. The study concluded that
there was insufficient evidence to show that the sweet potato was able to help control
blood sugar in Type 2 diabetics. In choices of vegetables for your diabetic
diet the sweet potato is an excellent choice. They are high in fiber and low in sugar. They
are an excellent source Vitamin A and C. They are also a great source for magnesium, potassium,
vitamins B1 and B2 as well as niacin. The GI of a sweet potato is 54, and the GL
is 12. Both acceptable given the amount of nutrients involved.
BROCCOLI Broccoli is an anti-diabetes superhero. As
with other cruciferous veggies, it contains a compound called sulforaphane, which triggers
several anti-inflammatory processes that improve blood sugar control and protect blood vessels
from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease
is the leading cause of death for people with diabetes, so this protection could be a lifesaver.)
Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes
to turn dangerous cancer-causing chemicals into more innocent forms that the body can
easily release. The best news is that the GI and GL of broccoli
is ZERO. SPINACH
Spinach is one of many leafy greens that have been shown to drop the risk of developing
diabetes; collards are another great choice. People who consume more than one serving a
day of spinach and other leafy greens slashed their risk by 14 percent, compared to people
who ate less than 1/2 a serving daily, found one British study. This green is particularly
rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium,
and zinc. It’s also a good source of the plant chemicals lutein and zeaxanthin, and
various flavonoids. Although spinach is technically a rich source of calcium, another nutrient
in spinach called oxalic acid prevents much of that calcium from being absorbed, but you
can blanch spinach (boil it for just one minute) to reduce this chemical.
And once again, the GI and GL of spinach is ZERO.
COLLARDS Broken record time, so I will put it at the
front this time. GI AND GL ZERO! Dark green leafy vegetables like collard greens are excellent
sources of vitamin C, which helps lower cortisol in the body and consequently reduces inflammation
as well. Collard greens (and other cruciferous veggies like kale and Brussels sprouts) are
also a good source of alpha-lipoic acid (ALA), a micronutrient that helps the body deal with
stress. When scientists at the Linus Pauling Institute at Oregon State University gave
aging rats ALA, they found that the animals' bodies created their own antioxidants, making
them better able to resist toxins in the environment, and to reduce inflammation. Good news for
diabetes: ALA also helps reduces blood sugar and can help to strengthen the nerves damaged
by diabetic neuropathy. Just be careful not to overcook it, which creates a strong sulfur
smell. Just five minutes of steaming, and you’re done.
CARROTS Don’t believe what you hear about carrots
rapidly raising blood sugar. While the type of sugar they contain is transformed into
blood sugar quickly, the amount of sugar in carrots is extremely low. That’s good news
because carrots are one of nature’s richest sources of beta-carotene, which is linked
to a lower risk of diabetes and better blood-sugar control. Sick of raw sticks? Make some ‘fries’
by slicing carrots into thin strips, scattering on a baking sheet, and flavouring with olive
oil, salt and pepper. Roast at 400°F (200°C) for 40 minutes. Who needs McDonald’s?
While the GI of carrots is very high at 92, the GL of a large carrot is 1.
CABBAGE The beautiful, lowly cabbage. It’s a close
relative to several other leafy green veggies such as cauliflower and broccoli, and it has
a lengthy history as both a vital food as well as medicine. The Ancient Greeks would
often prescribe cabbage juice to treat mushroom poisoning or constipationCabbage is a very
powerful veggie; so much so that ancient healers claimed it must have contained moon power
because it grew in the moonlight. Modern science knows that its power comes from its high vitamin
C and sulfur content. But no matter how you look at it, cabbage is a true super food that’s
worth adding to your weekly diet. Another plus, GL and GI of cabbage is ZERO.
CAULIFLOWER Most people with diabetes are encouraged to
eat plenty of non-starchy vegetables. The American Diabetes Association recommends eating
half of one’s plate or at least 3-5 servings of non-starchy vegetables per day. One serving
is equal to ½ cup cooked or 1 cup raw. Non-starchy vegetables are encouraged because of the nutrition
contributions they make to our diets. They are high in vitamins, minerals, fiber and
phytochemicals. 1 cup of raw white cauliflower, contains only
25 calories with 2 grams of dietary fiber and 80% of the recommended daily amount of
vitamin C. Plus the GI and GL is ZERO! Well, there you have it. My Top 10 list of
veggies for you diabetes management plan. There are others, but I would put this list
up against any other! Don’t forget to get my new ebook. Like this
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this one in the future. Thanks for watching!