Experts identify vegetables that help normalize blood sugar levels
Nutrition and medical experts have highlighted a range of vegetable crops that, thanks to their fiber and plant compound content, slow down carbohydrate absorption and stabilize glucose levels.
Yulduz Salimov2 min read
Including certain vegetables in your diet can contribute to more effective functioning of insulin, the hormone responsible for transporting glucose from the blood into cells for energy production. According to experts, the high fiber content and specific plant compounds in a number of products help regulate sugar levels and reduce the risk of type 2 diabetes.
Broccoli, a member of the cruciferous family, is rich in fiber, which slows digestion and prevents sharp spikes in blood sugar after meals. According to Matthew Landry, an assistant professor at the University of California, consuming raw cruciferous vegetables promotes the release of sulforaphane. This compound helps reduce cellular inflammation, decreases sugar production by the liver, supports pancreatic function, and improves glucose uptake by muscles.
Brussels sprouts, also belonging to the cruciferous family, are a source of both soluble and insoluble fiber. As noted by Madison Reader, vice president of clinical operations at ModifyHealth, the combination of these types of dietary fiber effectively slows the rise in blood sugar levels after a meal.
Dark green leafy vegetables, such as kale and collard greens, contain high amounts of fiber while being low in carbohydrates. Reader recommends consuming them cooked, as thermal processing reduces the volume of the product, allowing you to eat more and receive a more concentrated portion of nutrients. Furthermore, these vegetables are rich in magnesium, which is involved in glucose metabolism. Studies confirm that people who consume plenty of leafy greens have lower fasting blood sugar and glycated hemoglobin levels than those who eat them rarely.
Peas and edamame, despite having a higher carbohydrate content compared to other vegetables, are also beneficial for sugar control. The high concentration of plant protein and soluble fiber in these products slows the breakdown of carbohydrates and their entry into the bloodstream.
Pumpkin, which also contains carbohydrates, is beneficial due to the presence of pectin. This type of soluble fiber forms a gel-like mass during digestion. According to Madison Reader, this substance slows gastric emptying and carbohydrate breakdown, ensuring a gradual release of glucose into the blood instead of a sharp spike.
Source: aawsat.com
