Kale is rich in fiber and antioxidants that reduce the risk of diabetes, support heart health, and are good for the eyes.
Kale provides many vitamins, minerals and beneficial plant compounds including glucosinolates and antioxidants such as beta carotene, lutein, and zeaxanthin. They bring many benefits to people with diabetes.
Reduce the risk of disease
A 2015 meta-analysis by Xinzhou Medical University, China, based on 22 studies, found that eating a lot of cruciferous vegetables such as kale, green leafy vegetables and berries (strawberries, blueberries) is associated with a higher risk of diabetes. Type 2 diabetes is lower. This benefit is due to the high fiber content in these foods, especially cruciferous vegetables. Antioxidant compounds including vitamin C, folate and potassium found in kale and green leafy vegetables contribute to reducing the risk of this disease.
Fiber slows down the absorption of carbohydrates, has the ability to increase insulin sensitivity, and overcome insulin resistance leading to lower postprandial blood sugar. Insulin resistance is a condition in which the body cannot respond properly to the hormone insulin, causing glucose (sugar) from the bloodstream to be ineffectively used for energy.
Eating lots of fiber can promote feelings of fullness, reduce appetite and intake of energy-rich foods, helping with weight loss. Being overweight or obese increases your risk of type 2 diabetes.
Supports the treatment of insulin resistance
According to research published in 2012 by the Swedish Institute of Environmental Medicine and a number of units, on more than 71,000 people, a diet rich in vegetables such as kale can prevent and support the treatment of inflammation and insulin resistance. Insulin resistance leads to hyperglycemia and can cause type 2 diabetes, weight gain, cardiovascular disease and many other related health problems.
Support cardiovascular health
A 2018 review by Edith Cowan University, Australia, and several other units, based on 74 studies, shows that kale contains plant-based compounds called glucosinolates that have anti-inflammatory properties and support heart health. Increasing your intake of green leafy vegetables and cruciferous vegetables like kale reduces the risk of cardiovascular disease. This is beneficial for people with diabetes because they are more likely to develop heart disease than normal people.
Kale is also rich in potassium, an electrolyte (electrically charged minerals in the blood and body fluids) that helps control blood pressure by stimulating the body to increase sodium (salt) excretion. Consuming too little potassium and too much sodium increases your risk of heart disease.
Good for eyes
People with diabetes are at high risk of eye complications. According to the US National Eye Institute, nutrients in kale such as vitamins C and E, carotenoids (lutein, zeaxanthin, beta carotene), zinc, and omega-3 fatty acids have anti-inflammatory and antioxidant properties that are good for vision. .
A 2015 study by Harvard TH Chan School of Public Health, USA, on more than 102,000 people, showed that diets with high levels of lutein and zeaxanthin from green leafy vegetables (kale, spinach, collard greens) and colored vegetables Red, yellow, orange, and dark blue reduce the risk of developing age-related macular degeneration