What Are Good Vegetable Choices If I Have Diabetes?
What are good vegetable choices if I have diabetes? Looking for a diabetes-friendly food? Follow Popeye's example. Spinach, kale, chard, and other leafy greens are loaded with vitamins, such as folate; minerals, such as magnesium; a range of phytonutrients; and insoluble fiber -- all of which have virtually no impact on your blood sugar level. Mark Hyman, MD, author of The Blood Sugar Solution, calls leafy greens "free foods," which means you should eat as many of them as you can. Bonus: The fiber in leafy greens will slow absorption of any carbohydrates (e.g., potatoes or bread) they're paired with, resulting in a healthier overall glycemic load. Asparagus is a good vegetable choice because it is high in vitamins A and C, low in fat, and a good source of fiber. Another great option is any type of squash. Squash can be eaten year-round because there are winter varieties as well as summer ones. Summer squash has soft outer rinds (like zucchini). Winter squash has hard outer rinds (like pumpkin). Squash contains vitamin A, vitamin C, some B vitamins, iron, and calcium. Winter squash is especially high in vitamin A. Whether you serve steamed or grilled zucchini (squash) as a side dish or as a main part of your meal, it's a very nutritious addition to your menu planning. Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the bodys inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ... is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that a Continue reading >>
Zucchini Soup | Diabetes Strong
The calendar says end of September, so fall is officially here. That means its soup time! Living in Los Angeles, we cant really tell that fall has arrived since we wear shorts and go to the beach all year round, but we dont care. Fall is fall, even if the weather wont cooperate. We just have to imagine that we are back in cold and windy Denmark enjoying our hot soup. What I particularly like about this zucchini soup is the texture. It smooth and silky. I garnish it with chopped eggs, turkey bacon, and parsley to add a salty, crunchy texture. Yummy! If you want to add even more protein, you can also add small pieces of cooked chicken breast. The only real issue with this dish is that you can really burn your tongue if you dont let it cool down a little before eating. Its hard to wait sometimesbecause its so good I just want to gulp it all down right away I actually cant take all the credit for this recipe since it was introduced to me by my younger brother Michael. When we were kids in Denmark, you still got taught basic cooking in school. It was only an hour or two per week for a single year, but it meant that most kids in Denmark learned how to do basic cooking. Michael learned this recipe in cooking class, brought the recipe home, and cooked it for my mother and me. And now I bring you my slightly altered version. I hope you will enjoy it. Tobias and I had this soup for dinner yesterday on our balcony and it worked great in the Santa Monica sunshine Continue reading >>
8 Low-carb Veggies For A Diabetes-friendly Diet
1 / 9 Best Low-Carb Veggies for a Diabetes-Friendly Diet When you have type 2 diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline — or spiking your blood sugar levels. Non-starchy or low-carbohydrate veggies are loaded with vitamins, minerals, and fiber while still being low in calories. It’s always smart to eat a rainbow-colored diet, but the following veggies are among the best. Continue reading >>
Can Diabetics Eat Yellow Squash?
Yellow squash is a general term for a variety of summer squashes that come in shapes that include crookneck, zucchinilike and patty pan. A source of vitamin C, vitamin A, lutein and zeaxanthin, yellow squash can be a regular component of a healthy diet for people with diabetes to control blood sugar levels. Many individuals with diabetes should consume 45 to 60 grams of carbohydrates per meal to reduce unhealthy fluctuations in blood sugar levels. A cup of cooked yellow squash contains 6.8 grams of carbohydrates. For breakfast, you could have egg whites scrambled with yellow squash, a whole-grain English muffin and a small pear. Lunch could include soup made with low-sodium beef broth, yellow squash and other vegetables, and 1/2 cup of kidney beans. Have a container of plain, fat-free yogurt and some berries for dessert. For dinner, serve grilled chicken breast with one-half of a large baked potato, yellow squash and a slice of whole-wheat bread. Yellow squash can be healthy for individuals with diabetes because each cup of cooked crookneck squash provides 2 grams of dietary fiber. Dietary fiber helps lower blood sugar levels after you eat a meal, and you should try to consume 14 grams of fiber per 1,000 calories in your diet, according to the 2010 Dietary Guidelines for Americans. Make a high-fiber side dish with yellow squash, black beans, red bell peppers, chili power and cumin. Diabetes increases your risk for heart disease, but a diet low in saturated fat reduces your risk. Yellow squash can fit into your diet for diabetes because it is fat-free. Eat your squash raw or steam, grill or roast it to keep it fat-free. If you saute it or brush it with fat before roasting it, use vegetable oil or olive oil instead of butter, which is high in saturated fat. Another way t Continue reading >>
What Is Zucchini Good For?
For many people, summertime is simply incomplete without serving a delicious array of scrumptious green vegetables. But heres an idea: why not take a break from the usual leafy green salads, and dig into a plateful of succulent zucchini instead? A member of the gourd family (Cucurbitaceae), zucchini is an easy-to-grow summer squash native to Central America and Mexico. It was brought to the United States by Italian immigrants during the 1920s. Some popular zucchini varieties include golden zucchini, tatume, costata romanesco, and yellow crooknecks. Zucchini grows best in warm, frost-free weather, and thrives in fertile, moisture-rich soil. It grows on bushy plants that are 2 feet tall, with rambling vines. Aside from the actual fruit (zucchini is a fruit, botanically speaking), the large, yellow, trumpet-shaped blossoms are also edible. Zucchini can grow to massive sizes, but bigger does not necessarily mean better when it comes to this garden favorite. Small and medium-sized zucchinis (six to eight inches long and two inches in diameter) are more flavorful. The bigger the zucchini, the harder, seedier, and less flavorful it becomes. Look for dark-skinned zucchinis, which are richer in nutrients. You wont run out of uses for zucchini, as it is a highly versatile food that can suit many recipes. Mix it into soups, salads, or frittatas, serve it as a side dish with your meat dishes, or make zucchini fries, served with an onion dip as an appetizer. Want a healthy, no-grain and no-wheat pasta? Make zucchini noodles using a vegetable peeler it will be as al dente as regular spaghetti. Youll surely be impressed with the nutritional bounty that zucchini offers. Its low-calorie (with only 17 calories per 100 grams) and high in fiber, and has no cholesterol or unhealthy fats. I Continue reading >>
What's In Season: Courgettes
Courgettes are a must-have in any summertime kitchen and the craze for spiralising has greatly enhanced the popularity of this humble vegetable. Part of the squash, marrow and cucumber family, courgettes are available all year round but are at their best from June until October. The name courgette is the French term weve adopted, whereas in North America, Italy and Australia theyre known as zucchini, which comes from the Italian zucchina, meaning small squash. Steamed, grilled, baked, fried or even eaten raw, courgettes are a versatile summer squash that work just as well with barbecued chicken or fish, grated into salads, used in stews or casseroles, or griddled and paired with fresh herbs and lemon. Low in calories, courgettes count towards your five-a-day, while being easy on your waistline. With about 2g of carbs per 100g, and low glycaemic index (GI), they will have very little effect on your blood glucose levels. Courgettes can grow to nearly a metre long but the ones with the most flavour are usually the smallest. Go for courgettes that are firm, with bright, shiny and unblemished skin. If a courgette feels soft and looks dull, it usually means its no longer fresh. There are lots of varieties of courgettes for you to try Striato Pugliese is a bright green, striped courgette, while you can also get hold of compact varieties such as Midnight; ball-shaped courgettes; and yellow varieties, such as Gold Rush. Eat courgettes while theyre fresh within a few days of buying as they lose their flavour quickly. Store them in a vegetable storage bag in the fridge. Avoid buying courgettes out of season imported ones can be a week old before they even reach the shelves, so will lack some flavour. Add some extra crunch to a summer salad by adding a raw, grated courgette. It wo Continue reading >>
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Diabetes Type 2 Symptoms: Superfood Courgette In Diet May Prevent High Blood Sugar | Express.co.uk
Diabetes affects about 3.7 million people in the UK. About 90 per cent of those cases are caused by type 2, according to the NHS . Type 2 diabetes is caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to the hormone. Diabetes symptoms can include blurred vision, passing more urine than normal, and losing weight without trying to. You could prevent high blood sugar spikes by eating more courgettes, its been claimed. Diabetes type 2 symptoms: Cut this breakfast food out your diet Diabetes type 2 symptoms: Superfood courgette in your diet could prevent high blood sugar Courgettes are low in carbohydrates and sugar, and are great for regulating blood sugar, said nutritionist Dr Josh Axe. They prevent high blood sugar because theyre a low glycaemic vegetable that helps to prevent insulin spikes and dips, he said. Because courgettes are low in carbs and sugar, and are both filling and nutrient-dense, they can play a role in diabetes prevention, said Axe. The polysaccharide fibres found in courgette and other squash, including pectin, have special benefits for blood sugar regulation. Adding more courgettes to your diet could lower your blood glucose levels, added Diabetes.co.uk. Diabetes type 2 symptoms: Superfood courgette in your diet could prevent high blood sugar (Image: GETTY Images) Diabetes is a common life-long health condition. There are 3.5 million people diagnosed with diabetes in the UK and an estimated 500,000 who are living undiagnosed with the condition A classic symptom of diabetes can lead to rapid weight loss The vegetable is a type of non-starchy vegetable, which is considered a diabetes superfood, it said. Non-starchy vegetablesare perhaps the single best food type for people with type 2 diabetes, said Diabetes.co. Continue reading >>
Benefits Of Eating Zucchini For Diabetes, Eyes, Gout And Weight Loss
Healthy Diet Plans >> Health Food >> Zucchini Health Benefits Zucchini is a popular summer squash from the Americas and Europe. Squash is a term that implies that a food is consumed raw, either in summer or winter. It is seen in its green and yellow variants. Zucchini is a nutritious fruit, often mistaken for a vegetable, which can be consumed in cooked or raw form. There are many health benefits of eating zucchini. They are low in calories and hence, helpful to curb obesity and high cholesterol levels. Zucchinis are an extremely rich source of folates, potassium, and vitamin A. You can also get a good portion of magnesium and manganese from a serving of zucchini. Zucchini will give you the complete amount of vitamins and minerals when you consume it in the steamed form. Health benefits of raw zucchini are the enhanced absorption of vital nutrients present in the fruit. You can include it as a part of your salad in 2 to 3 servings. When consumed in raw form, ensure that the zucchini should is not too mature or too long as it can be fibrous. Zucchini can also be consumed in the form of its juice as well. The health benefits of zucchini juice can be felt in the form of a total body cleansing. With its high water content, zucchini juice is highly satiating and treats your body with good nourishment of vitamin A and C and other vital minerals. Zucchini that comes with its flowers are at the right stage for eating. The flowers of zucchini are also edible and nutritious as the raw fruit. Take the firm, freshly blossomed flowers and remove their stamens or pistils. They can then be cooked or used while baking or in soups. The health benefits of zucchini flowers are the same as that of the squash or raw fruit. It gives you a plentiful supply of vitamin A , C, E, and K and mine Continue reading >>
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Food For Diabetics: Benefits Of Eating Zucchini For Type 2 Diabetes
Home Diabetes Care and Management Food For Diabetics: Benefits of Eating Zucchini for Type 2 Diabetes Food For Diabetics: Benefits of Eating Zucchini for Type 2 Diabetes Swati Dommeti July 20, 2018 Diabetes Care and Management , Diabetes Diet & Nutrition Zucchini is a summer squash that has its ancestry in America. It is consumed raw and can be found in green or yellow variants. Zucchini is low in calories and hence is helpful in curing obesity and high cholesterol levels. This makes it extremely beneficial in the diet food for diabetic patient. Zucchini should not be mistaken for dark green cucumbers. They can be consumed raw or steamed or baked. It has the right balance of vitamins and minerals and can satiate hunger pangs. The presence of saturated fats and sodium is very low and hence make it a good choice for those looking to lower blood pressure. The major nutrients present in this super squash are: Vitamins A, B, C, E and K, Calcium, Magnesium, Potassium, Zinc, dietary fibres and folates. You can either consume it as a fruit, or a salad or a juice. The beta carotene present makes it a good antioxidant. All these benefits make it the best food for diabetes control, especially in the diabetes type 2 diet . Health benefits of zucchini in diabetic diet Zucchini contains Vitamin B complex in abundance. Diabetes usually occurs when the body is unable to metabolize and regulate sugar levels in the blood. Zucchini is specifically found effective in the treatment of diabetes, especially type 2 diabetes. When incorporated in type 2 diabetes diet, the presence of magnesium and zinc it breaks down the sugar in the body. It is rich in fiber and adding it to your foods to control diabetes list can go a long way to stabilize sugar levels in the blood. With all these benefits i Continue reading >>
Zucchini And Type 2 Diabetes
Zucchini provides many vitamins and minerals key to metabolism Zucchini contains nutrients in the flesh AND the skin and seeds Calories: 33 | Total Fat: 0.6 g | Sat Fat: 0.1 g | Poly: 0.1 g | Mono: 0.02 g | Total Carbs: 6.1 g | Fiber: 2.0 g | Net Carbs: 4.1 g | Protein: 2.3 g Calcium: 31 mg | Iron: 0.73 mg | Magnesium: 35 mg | Phosphorus: 74 mg | Potassium: 512 mg | Zinc: 0.63 mg Vitamin C: 35.1 mg | Thiamin: 0.088 mg | Riboflavin: 0.184 mg | Niacin: 0.884 mg | Vit B6: 0.319 mg | Folate: 47 ug | Vit B12: 0 mg | Vit A: 392 IU | Vit E: 0.24 mg | Vit D: 0 IU | Vit K: 8.4 ug Calories: 27 | Total Fat: 0.6 g | Sat Fat: 0.1 g | Poly: 0.2 g | Mono: 0.05 g | Total Carbs: 4.8 g | Fiber: 1.8 g | Net Carbs: 3 g | Protein: 2 g Calcium: 32 mg | Iron: 0.67 mg | Magnesium: 34 mg | Phosphorus: 67 mg | Potassium: 475 mg | Zinc: 0.59 mg Vitamin C: 23.2 mg | Thiamin: 0.063 mg | Riboflavin: 0.043 mg | Niacin: 0.918 mg | Vit B6: 0.144 mg | Folate: 50 ug | Vit B12: 0 mg | Vit A: 2011 IU | Vit E: 0.22 mg | Vit D: 0 IU | Vit K: 7.6 ug components have been identified in summer squash. While zucchini is generally safe, it does belong to a plant family that can contain toxins called which act as a defense mechanism for plants. However, varieties grown today are bred to contain trace/low levels of the toxin and are not harmful to humans. Additionally, the toxin is extremely bitter-tasting so if present, it will be detectable. As long as your zucchini tastes fine, you have no need to be concerned. In addition, zucchini does absorb a lot of pesticides, it is wise to scrub the skins and/or rinse well with vinegar solution before eating, unless you purchase it organic. In short, zucchini is a great low calorie, low carb option to include as a regular food choice in a diabetic diet. Choose zucchini tha Continue reading >>
Health Benefits Of Zucchini: 6 Things You Should Know - Health
If you want a veggie that's extremely versatile, look no further than zucchini. Whether eaten raw or cooked, there's so many ways to enjoy it and still get a solid amount of a few vitamins and minerals you need. Zucchini actually falls under the umbrella of summer squash , which are squashes that get harvested before their rinds hardenunlike, say, pumpkins and butternut squash. In honor of National Zucchini Day, here are some other fun facts about this veggie that may surprise you. Zucchini makes the perfect light side dish for a heavy meal: One cup of sliced zucchini has about 19 calories. That's 40 to 50% lower than the same serving size for other low-cal green veggies like broccoli and Brussels sprouts . And because it's so versatile, you can enjoy this low-calorie food in so many different recipes , from baked fries to pesto roll-ups. Of course, you can always grill zucchini with herbs for some savory flavor, too. RELATED: 26 Quick and Tasty Zucchini Recipes Even though zucchini is served as a vegetable, it's technically a fruit because it comes from a flower: it grows from a golden blossom that blooms under the leaves. They don't normally sell the blooms in the grocery store, but you can find them at farmers' markets. And these beauties aren't just for looking atyou can eat them, too. The most popular way to prepare them is fried or stuffed, but our friends at Sunset magazine have a unique salad recipe to try. Check out Squash Blossom, Avocado, and Butter Lettuce Salad . Zucchini has a good amount of potassium: 295 milligrams per cup, or 8% of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body. Studies suggest boosting your potassium intake Continue reading >>
The 16 Best Foods To Control Diabetes
Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease. Here are the 16 best foods for diabetics, both type 1 and type 2. Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke (1). DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating (2, 3, 4, 5). A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease (6, 7). In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers (8, 9). Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate (10). Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke. Leafy green vegetables are extremely nutritious and low in calories. They're also very low in digestible carbs, which raise your blood sugar levels. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure Continue reading >>
Eat The Zucchini, Wear The Bikini.
Summer means gardening, grilling, and swimming at the pool. Summers produce and expanded cooking options also mean the season is an opportunity to improve your eating habits. The American Diabetes Association announced today a completely revised online nutrition tool in English and Spanish to help you get ready for the season: MyFoodAdvisor. The award-winning MyFoodAdvisor has new and expanded features that allow people to track their daily meals, substitute healthier alternatives in recipes or on the plate, and browse recipes. People with diabetes, heart disease, kidney disease, high blood pressure, high cholesterol and those looking to lose weight can use MyFoodAdvisor to find nutrition information on calories, carbohydrates, sodium, fat and cholesterol. You would be surprised to see how small substitutions at meal time can make a real difference in your health, commented Christine Tobin, CDE, President, Health Care & Education, American Diabetes Association. MyFoodAdvisor can set you up for success by showing you healthy alternatives, tracking what you eat and helping create goals. Losing 10 or 15 pounds can help stop diabetes by preventing or delaying type 2 diabetes or diabetes complications. Join American Diabetes Associations Director of Nutrition and Clinical Affairs Stephanie Dunbar, MPH, RD, and USA Todays Medical Reporter Mary Brophy Marcus to discuss healthy eating and using the completely revised MyFoodAdvisor during a Twitter Chat on Thursday, July 15, at 2 p.m. ET, at @AmDiabetesChat and #ADA_USAT. Track It You can create your own goals for calories, carbohydrate, sodium, saturated fat and fiber and compare what you currently are eating to what you want to be eating. This analysis allows you to make healthier options to lower sodium or saturated fat inta Continue reading >>
Vegetables In A Diabetes Diet: Is Steamed, Roasted, Or Sauted Best?
Vegetables in a Diabetes Diet: Is Steamed, Roasted, or Sauted Best? Help prevent blood sugar spikes and get the most nutritional bang for your buck with this guide. Sign Up for Our Living with Diabetes Newsletter Thanks for signing up! You might also like these other newsletters: Sign up for more FREE Everyday Health newsletters . When you're managing diabetes, there are pros and cons involved with each way of cooking veggies. We all know vegetables are good for us, but when you have diabetes, it can be difficult to know whether certain types are better for your blood sugar, and how preparing a veggie may impact its nutritional value. For example, are roasted sweet potatoes as nutritious as steamed kale, or if you saut your spinach rather than steam it, have you lost some essential nutrients? While all vegetables are healthy, it might be difficult to understand why some have to be limited or reduced, says Cara Lowenthal, MPH, RD, a certified diabetes educator at the Joslin Diabetes Center in Boston. Why Veggies Should Be in Your Diabetes Diet Vegetables are an essential part of every diet, but this food group is especially important for people with type 2 diabetes . Nonstarchy vegetables, like spinach, kale, and broccoli, are rich in nutrients like vitamin A and vitamin E, low on the glycemic index , and have lots of fiber, which means munching on them will help you fill up without significantly raising your blood sugar, Lowenthal says. The fiber that many vegetables pack can also slow down how quickly sugar enters the blood, explains Krista Mathews, a dietitian at The Ohio State University Wexner Medical Center in Columbus, who frequently works with people diagnosed with diabetes. People who have diabetes are at a higher risk of developing cardiovascular disease, and Continue reading >>
The Amazing Benefits Of Adding Zucchini To Your Diet
The Amazing Benefits of Adding Zucchini to Your Diet Pharmaceutical companies will have you believe that the only true medicine comes in the form of a little magic pill. But there are certain foods that prove that the best medicine we really need grows from the earth. Case in point: the near magical abilities of zucchini. Whether its yellow or green, zucchinis possess the ability to reverse the effects of type 2 diabetes; just ask my mom, shes living proof. After her gestational diabetes evolved into a type 2 diabetes, she sought to take better care of herself and started monitoring her health closely. Soon after, she realized that her favorite breakfast, zucchini fried in a small amount of grass-fed butter , actually helped lower her blood sugar levels. She found that before breakfast, her blood glucose was usually around 135 mg/dL and 105 mg/dL after a zucchini breakfast. Fast forward eight years, combined with a healthy diet, she has completely taken control of her health and has stabilized her blood glucose levels. How could this be? How could one fruit -- yes its technically a fruit -- improve blood glucose levels in a diabetic after one meal, let alone be the catalyst for long term recovery? It turns out that the manganese 2 , zinc, B vitamins, and fiber found in zucchini support blood sugar metabolism. But thats not all, the pectin form of soluble fiber found in zucchini, known as D-galacturonic acid, helps keep insulin metabolism 2 and blood sugar levels in balance, thus protecting against the onset of type 2 diabetes. When you cut open a zucchini, the pectin is the glue-like substance around the seeds. The fresher the zucchini, the more this will be present. This slow moving fiber acts as a gel to decrease the breakdown of carbohydrates into sugar, which aids Continue reading >>