Carrots have a low glycemic index, while broccoli is rich in fiber, which slows digestion and absorption of sugar into the blood.
MSc. Dr. Nguyen Anh Duy Tung, Nutrihome Nutrition Center, said that diabetics can eat most types of vegetables. They provide a lot of fiber and essential nutrients to support increased metabolism, slow down the absorption of sugar into the blood, and reduce the risk of hyperglycemia. Diabetics should not eat too many vegetables with a high glycemic load (GL) because it can easily cause a sudden increase in blood sugar after meals. Priority should be given to consuming vegetables with a glycemic index (GI) lower than 70 and a GL higher than 20.
GI is a measure of a food’s ability to increase blood sugar after eating compared to a standard food. GI is divided into three groups including low ≤ 55, medium 56-69, high ≥ 70. GL indicates how much blood sugar increases after eating a portion of food containing a certain amount of carbohydrates. Low GL ≤ 10, medium 11-19, high ≥ 20.
Spinach has a GI of 15 and GL of 3, contains many antioxidants, alpha-lipoic acid which helps reduce blood glucose levels, supports increased insulin sensitivity in diabetic patients. Spinach is also rich in vitamins (A, C, D, E, K) and minerals (iron, calcium, potassium, magnesium) contributing to improving overall health.
Carrot has a GI of 30 and a GL of 2, providing many nutrients that can regulate blood sugar such as fiber, vitamin A and carotenoid antioxidants. Beta-carotene (a precursor of vitamin A) in carrots helps inhibit insulin resistance, reduce blood triglyceride and bad cholesterol (LDL) levels, and help prevent cardiovascular complications.
Cabbage Rich in fiber, low in carbohydrates about 6% by weight and low in calories with 25 kcal per 100 g. This vegetable slows down the digestion process, absorbs sugar into the blood, limits fat absorption, helps diabetics control blood sugar, weight, reduces the risk of cardiovascular complications caused by diabetes. The GI index of cabbage is 15, GL below 1.
Spinach has a GI of 20 and a GL of 0.62. Water spinach contains high levels of vitamins A and C, which can improve the function of pancreatic beta cells, helping to reduce the level of sudden increase in blood sugar after meals. From there, they contribute to preventing diabetes from worsening or becoming complicated.
100 g Malabar spinach can provide 3,111 mcg of vitamin A, 239 mg of vitamin C, promote the enhancement of insulin secretion function of pancreatic beta cells, support blood sugar regulation. The content of vitamin A and C in Malabar spinach also helps to enhance resistance, protect cells from free radical attacks, helping diabetics reduce the risk of complications. The GI index of Malabar spinach is below 15 and GL is below 1.65.
Broccoli has a GI of 15 and a GL of 0.5. The antioxidant compound sulforaphane has the ability to inhibit hyperglycemia, support blood lipid reduction, improve insulin resistance and oxidative stress caused by diabetes.
The antioxidant compound quercetin in broccoli dilates blood vessels, regulates blood pressure, and helps reduce the risk of cardiovascular and neurological complications in people with diabetes. This food also provides fiber, vitamins A, C, K, B9, and minerals (potassium, phosphorus, selenium) to strengthen resistance and improve digestion.
Mushrooms has a GI of about 15 and a GL of about 1. Mushrooms contain a lot of polysaccharides – a type of fiber, which reduces blood sugar levels by improving insulin resistance and reducing damage to pancreatic tissue. The pancreas is the organ that produces insulin to help regulate blood sugar.
Tomato has a GI of 30 and a GL of about 1.1. It is rich in the antioxidant lycopene, which reduces blood sugar levels by stimulating beta cells in the pancreas to increase the production of insulin hormone to regulate blood sugar. The active ingredient lycopene in tomatoes promotes fat breakdown in the liver. Because most people with diabetes also have fatty liver disease.
Doctor Duy Tung recommends that patients should regularly check their blood sugar levels, have regular check-ups, and take medication as prescribed. Limit the consumption of foods high in sugar, salt, saturated fat, and rare or raw foods. Control your weight, and avoid being overweight or obese.
Supplementing natural essences such as GDL-5 (extracted from South American sugarcane pollen) helps reduce total cholesterol, limit the risk of atherosclerosis, thereby reducing the risk of complications caused by diabetes. Patients can go for a nutrition check-up, measure body composition, and test for micronutrients to determine which nutrients the body is lacking or in excess of. From there, the doctor will advise on a diet suitable for the body’s needs.