The Dietary Guidelines for Type 2 Diabetes in China recommends that the daily intake of vegetables for diabetic patients is about 500 grams. So in addition to the well-known green leafy vegetables, which vegetables are good for blood sugar control?
Today I will recommend 6 kinds of vegetables to you.
1. Onion
Reason for recommendation : The alkenyl disulfide compounds contained in onions can stimulate the secretion of insulin and help lower blood sugar. Onions also contain prostaglandin A, which can dilate blood vessels, reduce blood viscosity, help lower blood pressure, and prevent thrombosis.
Recommended way to eat:Fry lean meat with onions, meat with onions can effectively reduce the effect of meat on blood sugar and blood lipids Impact.
Eating Precautions:Do not eat too much at one time, as excessive consumption will cause bloating.
2. Mushroom
Recommendation reasons:Mushrooms are rich in vitamins and minerals, which are involved in sugar metabolism in the body. Mushrooms also contain bioactive compounds such as beta-glucan, which help to lower blood sugar, increase insulin secretion, and regulate blood lipid metabolism.
Recommended eating method: Fried rape with mushrooms, the dietary fiber contained in rape can prolong the digestion of food in the intestines time to reduce postprandial blood sugar. At the same time, it can increase satiety and help diabetic patients control their food intake.
Eating Precautions: Choose to buy fresh mushrooms, and mushrooms that have been stored for a long time should not be eaten.
3. Fungus
Recommendation reasons:The polysaccharides contained in fungus can promote the secretion of insulin and regulate blood lipids. In addition, black fungus is rich in vitamin K, which can soften blood vessels, inhibit platelet aggregation, reduce blood viscosity, and prevent cardiovascular disease secondary to diabetes.
Recommended way to eat: Cold with fungus, which can effectively reduce the intake of edible oil and salt.
Eating Notes:The soaking time of black fungus should not be too long, usually about 1 hour.
4.Bitter Gourd
Recommendation reasons:The saponins contained in bitter melon can promote the decomposition of glucose, and can also effectively prevent the occurrence of diabetic cataracts. In addition, the “polypeptide” insulin-like substance contained in bitter melon can effectively regulate blood sugar.
Recommended way to eat:Cold bitter melon, which can retain the nutrients of bitter melon to the greatest extent, and has the functions of lowering blood sugar, regulating The role of blood lipids and weight loss.
Eating Notes:When eating bitter gourd, you can add a little white vinegar to remove the bitterness.
5.Tomato
Reason for recommendation:Tomatoes contain a lot of lycopene. . Lycopene has antioxidant and oxygen free radical scavenging effects, improves the body’s sensitivity to insulin, and lowers blood sugar.
Recommended way to eat: scrambled eggs with tomatoes.
Eating Precautions:Cooking time should not be too long, as it will easily lead to the destruction of vitamin C. Do not eat unripe tomatoes, unripe tomatoes contain solanine, which is harmful to the body.
6. Cucumber
Reason for recommendation:Fresh cucumbers are rich in vitamins, minerals and dietary fiber, which help stabilize blood sugar. Glycolic acid contained in cucumber can effectively inhibit the conversion of carbohydrates into fat in the body, which helps overweight or obese diabetic patients lose weight.
Recommended way to eat: raw or cold.
Eating Precautions:Although cucumber is good, it should not be eaten too much and cannot replace the staple food.
Have you eaten the above 6 kinds of vegetables recently?
Author: Li Yaru, Clinical Dietitian, Department of Nutrition, Beijing Friendship Hospital Affiliated to Capital Medical University