Living healthy in diabetic management requires prioritizing blood sugar and weight management at all times. For every diabetic person, vegetables offer antioxidants that help keep health complications at bay, and non-starchy sources such as broccoli, spinach, cabbage, okro and cocoyam leaves (kontonmire) are diabetes-friendly veggies because they are low in starch.
Meatless Monday Ghana concludes November, the diabetes awareness month of 2024 with titbits on healthy ways of living with diabetes.
1. Know the difference between Starchy and Non-Starchy Vegetables.
- When it comes to eating veggies to improve diabetes management, not all types are created equal. Starchy vegetables (root vegetables) such as corn, potatoes, and yams are high in carbohydrates, which can have a direct effect on blood sugar. That doesn’t mean this type of veggie is unhealthy or off-limits. Indeed, eating starchy or root vegetables in moderate portions can be better than consuming other carb-laden fare. “If you compare many starchy vegetables — such as butternut and acorn squash, peas, and sweet potatoes — to refined carbohydrates like [white] rice, pasta, and breads, you’ll find that the starchy vegetables often contain more fiber, potassium, and other essential vitamins than their grain counterparts,” says Nicole Rubenstein, RD.
- Eating low-carb vegetables such as these listed below is a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive. These are: bell pepper also known as sweet pepper, broccoli, asparagus, mushrooms, zucchini, spinach, avocado, cauliflower, green beans, lettuce, garlic, kale, cucumber, tomatoes, onions, eggplant, and cabbage.
2. Know the amount of Carbohydrates people with Diabetes can eat.
- The CDC recommends that on average, people with diabetes should receive about 45 percent of their calories from carbohydrates, with the rest coming from lean protein from foods such as fish, chicken, and tofu; and heart-healthy fats from plant sources like beans and fish. “I often advise my patients with diabetes to follow the plate method [from the CDC]: ¼ plate lean protein, ¼ plate starchy vegetables or whole grains, and ½ plate nonstarchy vegetables,” says Rubenstein. That half a plate won’t just contain plenty of vitamins and minerals, but also lots of fiber to help with blood sugar control,
- “Soluble fiber, in particular, can help to lower post-meal blood sugar levels. Some vegetables, along with legumes (beans) and other plant foods, are loaded with soluble fiber. Okro, carrots, spinach, kontonmire, sweet poptato, cucumber and asparagus are among the low-carb green and root vegetables that fall in this category.
- Including more fiber in your diet helps to increase fullness. Start your meal by eating a large portion of vegetables. This may help you keep your portions of other high-calorie and high-carbohydrate foods smaller. This helps in controlling blood sugar and maintaining healthy weight.
MESSAGE OF THE WEEK
By incorporating healthier eating, physical activity, regular sleep, and mental health self-care practices into your weekly routine, you can better prevent or manage type 2 diabetes. Read more about diabetes and prediabetes.
Reduce meat consumption and eat more plant-based foods
on Mondays for a healthier life.
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