Eat Healthy


Millions of people are infected by diabetes these days. The pancreas plays an important role in our body and carries glucose from food to the body cells in order to produce energy. In diabetes, the body stops the ability to make insulin, and hence the glucose stays in the bloodstream.

This condition can be managed by regularly keeping a check on the blood sugar levels as well as eating the right kind of food. The glycemic index (GI) is a tool that helps in managing the blood sugar levels by telling how much and what will be necessary to keep the sugar levels in control. It is a necessary tool to be used when deciding what to include in the diet.

Dieticians say that vegetables play a very important role in maintaining our health. They provide us with vitamins, nutrients, proteins, and fiber. But, people who suffer from diabetes cannot consume all vegetables and there is a need of selecting the vegetables for your diet. By deciding this not only your blood sugar levels will get managed but also you will have a healthy functioning heart, easy weight loss, better digestion, and increased stamina.
1). Carrot- It is rich in vitamin K1, A, beta carotene, potassium, and antioxidants. The nutrients in carrots help with type 1 diabetes whereas the dietary fiber in carrots helps to reduce type-2 diabetes.
2). Broccoli- It has anti-cancerous properties and reduces blood sugar levels due to richness in iron, calcium, selenium, and magnesium. It also reduces hepatic glucose production in our bodies.
3). Lettuce- It is known for helping patients with type-1 and type-2 diabetes. It is rich in iron, vitamin, and antioxidants. It is a kind of superfood that helps in reducing inflammation and boosts immunity levels.
4). Cucumber- It has high water content and hydrates the body and makes us feel full. It also helps in lowering blood sugar levels and can be eaten raw in form of salads and raw vegetables.
5). Okra- It has a low glycemic index and has vitamins B and C, fiber, folic acid, and calcium. The high fiber content in okra links to diabetes management and promotes better insulin activity inside our bodies.
6). Bitter gourd- Most people avoid it due to its taste but it actually is very good at keeping sugar levels in check. This is mainly due to a compound polypeptide-P present in it.
7). Raddish- It is preferred due to its high fiber content and can be consumed in form of cooked vegetables or soups.
8). Beans- They are known for their richness in protein and they help you make feel full for longer durations. They also aid in blood sugar levels and weight loss.
9). Beetroot- low in carbohydrates and high in vitamins, minerals, fiber, and phytonutrients. It is also high in antioxidant lipoic acid. It also reduces problems caused by cell aging along with diabetes.
10). Tomatoes- They are known as the best source of lycopene and reduce heart problems along with high blood pressure and diabetes. The calorie content is also very low.
11). Asparagus- It is an excellent vegetable for including in a diet plan and is rich in iron and copper. It also helps in regulating blood pressure.
12). Cabbage- It is the best option if you want to keep the glucose level in the range. It is also very rich in fiber with a low-calorie count and is known for its antioxidant properties. A simple way to add this vegetable is by making it a side dish at least twice a day. If not a side dish it can be used as dal or soups.
Hence diabetes is a chronic and fatal disease. It is important to enjoy the fruits and vegetables you like but the important thing to keep in mind is the glycemic index. You should keep checking your sugar levels on a daily basis and make your diet plan on the basis of the glycemic index. Make sure to enjoy everything but in small portions.

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