According to leading medical experts in the UK, these foods are considered natural "sugar vacuums" in the blood, helping you maintain your health and prevent the risk of disease.
According to leading medical experts in the UK, diet plays a key role in managing diabetes. Dr Tariq Mahmood from Concepto Diagnostics and Dr Deborah Lee from Dr Fox Online Pharmacy both emphasize the importance of increasing plant-based foods.
"Plant-based foods cannot completely replace medication but bring many significant benefits for people with diabetes," Dr Mahmood shared. Dr Lee added: "Choosing the right types of vegetables, especially those low in carbs and high in fiber, can help stabilize blood sugar effectively."
Here is a list of 7 "green warriors" recommended by experts:
Okra
Okra is not only a familiar vegetable but also an ideal "companion" for people with diabetes. With a rich content of soluble fiber pectin, okra helps slow down the absorption of sugar into the blood, thereby maintaining stable blood sugar levels after eating. According to Dr. Mahmood, okra is a source of myricetin - a special flavonoid that can activate and enhance the effectiveness of insulin, thereby helping to control blood sugar better. Not stopping there, okra is also rich in vitamin C and folate, which not only strengthens the immune system but is also very good for pregnant women. In particular, this vegetable is also known for its benefits in protecting cardiovascular health.
Asparagus
Asparagus stands out with the perfect combination of antioxidants and inulin - a valuable soluble fiber. Inulin acts as a "food" that nourishes beneficial bacteria in the intestines, thereby improving digestive function and supporting blood sugar control. Dr. Mahmood said that inulin has the ability to slow down the rate of digestion, thereby helping to keep blood sugar levels stable after eating. In addition, asparagus is also a rich source of vitamins A and C, which help strengthen the immune system, beautify the skin and reduce the risk of certain cancers thanks to its powerful antioxidant effects.
Broccoli
Broccoli is considered a natural "shield", especially useful for people with diabetes. This vegetable contains sulforaphane - a plant compound that can reduce oxidative stress and protect blood vessels from damage caused by high blood sugar. Dr. Lee explained that sulforaphane has the effect of improving insulin sensitivity, helping the body regulate blood sugar more effectively. Not only that, broccoli is also very good for the digestive system and has the ability to reduce the risk of many types of cancer. With abundant vitamin K and calcium content, broccoli is also a great choice to maintain strong bone health.
Eggplant
Eggplant is notable for its abundant polyphenol content - a group of compounds that can reduce sugar absorption in the intestine, while enhancing insulin activity to maintain stable blood sugar levels. Dr. Mahmood added that eggplant also contains anthocyanin, a powerful antioxidant that helps protect cells from damage and prevent inflammation. Thanks to these properties, eggplant not only supports diabetes control but also brings many comprehensive health benefits.
Bell peppers
Bell peppers are a nutritional "treasure" with high vitamin C and fiber content, helping to effectively control blood sugar levels. According to Dr. Lee, vitamin C in bell peppers also improves blood vessel function, thereby reducing the risk of complications related to diabetes. In addition, beta-carotene - a precursor of vitamin A - in bell peppers is very good for eyesight, strengthens the immune system and supports cardiovascular health. This is truly an ideal vegetable for people with diabetes as well as those who want to maintain a healthy lifestyle.
Celery
Celery is considered a "natural medicine" because it contains flavonoids and fiber, which can limit sugar absorption while increasing insulin sensitivity. Dr. Mahmood shared that celery also has a mild diuretic effect, helping to regulate blood pressure - an important factor for people with diabetes. In addition, this vegetable also helps fight inflammation, reduce bad cholesterol in the blood and support the weight loss process thanks to its high fiber content and diuretic properties. With its outstanding benefits, celery is a great choice for kidney health, digestive system and cardiovascular health.
Lettuce
Lettuce is a familiar vegetable in healthy meals, especially suitable for people with diabetes because it contains very little carbohydrates and is rich in fiber, helping to maintain stable blood sugar levels. According to Dr. Lee, lettuce also provides chromium - a valuable mineral that helps improve insulin function. Not only that, lettuce is also rich in vitamins A and K, which help protect vision and strengthen bone health. With a rich potassium content, lettuce also helps regulate blood pressure, while vitamin K plays an important role in maintaining strong bones. This is an ideal vegetable for those who are pursuing a weight loss diet or aiming for health