VEGETABLES
Every day scientists and nutritionists are exploring new and natural ways to reverse diabetes and related diseases simply by means of eating some fruits, vegetables, herbs and spices that claim to have lowering blood sugar properties in the people with or at high risk of diabetes.
Many clinical studies carried out recently showed positive effects of fruits, vegetables, herbs and spices on blood glucose which increased the interest of people with diabetes to try these more natural ingredients to help manage and even reverse their conditions.
Below are a few foods that are considered greatly useful for people with diabetes and diabetes-related conditions:
ASPARAGUS
Asparagus, or garden asparagus, scientific name Asparagus Officinalis, is a spring vegetable, a flowering perennial plant species in the genus Asparagus.
Functions and properties include:
- Low Calories: 1 cup = 27 calories
- Rich in Fiber
- High in Vitamin B, C and K
- Folate
- Antioxidant
- Glutathione
- Boosts Immune System
- Protects Lungs against viruses
- Beneficial for Cardiovascular conditions
- Improves digestion
- Regulates blood sugar levels
CARROTS
The carrot (Daucus carota subsp. sativus) is a root vegetable, usually orange in color, though purple, black, red, white, and yellow varieties exist.
Functions and properties include:
- Rich in Vitamin A
- Beta-Carotene
- May help prevent cancer
- May help prevent heart disease
- May help reduce insulin resistance
- Contains Fibre
- Flavonoids
- Improves night vision
- Promotes lungs health
BROCCOLI
- Good source of Fibre
- Contains more Vitamin C than an orange
- Wound healing property
- Antioxidant
- Beta-Carotene
- Vitamin A, C and D
- Promotes healthy vision, teeth, bones and skin
- Anti-inflammatory
- Detox support nutrients
- Anti-cancer nutrients
- Dark Greens are the best
- Eat soon after buying
TOMATOES
The tomato (see pronunciation) is the edible, often red berry-type fruit of Solanum lycopersicum, commonly known as a tomato plant which belongs to the nightshade family, Solanaceae. The species originated in Central and South America. The Nahuatl (Aztec language) word tomatl gave rise to the Spanish word "tomate", where the English word tomato comes from.
Functions and properties include:
- Low calories: 1 cup = 32 calories
- Contains Vitamin A, C
- Potassium
- Fibre
- Lycopene
- Powerful Antioxidant
- Riboflavin
- Chromium
- May help protect against prostate, colectoral, breast, endometrial, lungs and pancreatic cancers
- Reduces risk of heart disease
- Anti-inflammatory
- Reduces blood-clotting tendencies
- Reduces frequency of migraine attacks
- Keeps blood sugar levels under control
CABBAGE
Cabbage or headed cabbage (comprising several cultivars of Brassica oleracea) is a leafy green or purplebiennial plant, grown as an annual vegetable crop for its dense-leaved heads. It is descended from the wild cabbage, B. oleracea var. oleracea and is closely related to broccoli and cauliflower (var. botrytis), brussels sprouts (var. gemmmifera) and savoy cabbage (var. sabauda).
Functions and properties include:
- Vitamin C
- Vitamin K
- Vitamin B6
- Good source of Manganese
BRUSSELS SPROUTS
The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds.- Vitamin A
- Vitamin C
- Folic Acid
- Fibre
CAULIFLOWER
Cauliflower is one of the several vegetables in the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head (the white curd) is eaten. The cauliflower head is composed of a white inflorescence meristem.
Functions and properties include:
- Fibre
- Calcium
- Iron
- One serving covers more than half of daily requirement of Vitamin C
RED ONIONS
Red onions are cultivars of the onion with purplish red skin and white flesh tinged with red. These onions tend to be medium to large in size and have a mild to sweet flavor.
Functions and properties include:
- Highest antioxidant power
- Folate for heart health
- High flavonoid
- May lower asthma attacks
- Anti-inflammatory
- Can increase bone density
- Benefit to connective tissue
- May reduce risk of colorectal, laryngeal, esophageal and ovarian cancers
- May improve blood sugar balance
- Prevents bacterial infections
CUCUMBER
Cucumber (Cucumis sativus) is a widely cultivated plant in the gourd family Cucurbitaceae. It is a creeping vine that bears cylindrical fruits that are used as culinary vegetables. There are three main varieties of cucumber: slicing, pickling, and burpless. Within these varieties, several different cultivars have emerged.
Functions and properties include:
- Vitamin C
- Vitamin K
- Potassium
SPINACH
Spinach (Spinacia oleracea) is an edible flowering plant in the family Amaranthaceae native to central and western Asia.
Functions and properties include:
- Vitamin B2 and B6
- Vitamin K
- Folate
- Iron
- Copper
- Calcium
- Magnesium
- Potassium
- Zinc
- Fibre
- Beta carotene
- Anti-Cancer agent
- May decrease risk of cataracts
- May decrease risk of heart disease
- Antioxidant Beta-Carotene
- Protects cells from free radicals
- Prevention of Eye problems and age-related macular degeneration
- Bone supportive nutrients
- Buy fresh or frozen not canned
SOY
The soybean in North America also called the soya bean (Glycine max), is a species of legume native to East Asia, widely grown for its edible bean which has numerous uses. The plant, classed as an oilseed rather than a pulse by the UN Food and Agriculture Organization, produces significantly more protein per acre than most other uses of land.
Functions and properties include:
- Highest in protein
- Niacin
- Folate
- Zinc
- Potassium
- Iron
- Omega-3
- Lowers cholesterol
- Heart Health
- May help immune function
- Wound healing
- Lowers blood pressure
- Water balance between cells and body fluids
- Protects menopausal women's bones
- Stabilizes blood sugar levels
- Lowers risk of diabetes
- Protects against kidney & heart disease related to diabetes
- Lessens chronic inflammation
- Promotes gastrointestinal health
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