The reason why broccoli and cauliflower help stabilize blood sugar, should be eaten at the beginning of the meal

Most vegetables are rich in fiber, which helps prevent spikes in blood sugar. The World Health Organization (WHO) recommends that people eat more than 400g of vegetables a day to improve overall health and reduce the risk of diseases.non-communicable diseases.

Stabilize blood sugar

Doctors and nutritionists often advise people with diabetes to eat more vegetables. They suggest replacing refined carbohydrates in the diet with plant foods.

According toIndian Express, many studies show that eating vegetables before other dishes can reduce blood sugar levels after meals. Leafy vegetables provide soluble and insoluble fiber, vitamins, minerals. Moreover, they also contain many beneficial substances, including plant sterols, flavonoids and other antioxidants, which have anti-inflammatory properties.

With patientstype 2 diabetes, vegetables play an even more important role. The high fiber content of vegetables reduces the risk of blood sugar spikes after meals. Vegetables are more filling for fewer calories than grains, and they provide variety and flavor. However, no single vegetable has all the desirable properties, so eating a variety is important.

People with type 2 diabetes should choose vegetables such as broccoli, cauliflower, etc. that are rich in fiber, vitamins, minerals and antioxidants. Some antioxidants that are beneficial for people with diabetes include alpha-lipoic acid (ALA) in kale, spinach; N-acetylcysteine ​​(NAC) in onions, garlic; vitamin C in peppers, strawberries and broccoli. Vegetables containing nitrates, which have the effect of lowering blood pressure, are also a good choice, such as beets, lettuce, celery and radishes.

Provides protein, good for the intestines

Plant sources of protein include tofu, green beans and peanuts. Although vegetables are not a good source of protein, some vegetables are higher in protein than others. Watercress, spinach, asparagus, broccoli and cauliflower contain 2 to 4 grams per 100 grams of vegetable.

The gut microbiome plays an important role in carbohydrate and fat metabolism, which can affect the ability to regulate blood sugar levels. Analyses have shown that people with type 2 diabetes have a less diverse and less balanced gut microbiome than healthy people.

The fiber from leafy greens feeds the bacteria in your gut, helping them to thrive. The best vegetables for a healthy gut are spinach, okra, garlic, onions, mushrooms, bok choy, cabbage, and cauliflower.

Aim for half of each meal to be low-carb vegetables like spinach and broccoli. Raw vegetables have more fiber than cooked or processed vegetables.