This article is from "Nankai Sun Pharmacist", which is used for medical science popularization for reference. Every time vegetables are mentioned, a piece of "green" appears in front of us, such as broccoli, rape, lettuce, Chinese cabbage, cabbage, celery, etc., so that many people think that green vegetables are vegetables, in fact, not necessarily, vegetables have a variety of colors, such as orange pumpkin, carrots, purple onions, cabbage, white lotus roots, radish, garlic, red tomatoes, peppers, etc., these are called vegetables, vegetables have different colors, nutrients and nutritional values are also different, such as green vegetables are rich in calcium, magnesium, Trace elements such as selenium, vitamin C, B vitamins and dietary fiber help maintain a healthy weight and prevent obesity or overweight, red and orange vegetables are rich in carotene, which helps protect eyesight, purple vegetables are rich in anthocyanins, which help prevent diabetes and cardiovascular and cerebrovascular diseases, and white vegetables are rich in trace elements such as potassium, magnesium, vitamin C and phenolic acid antioxidants, which help improve immunity and protect the heart.
Most vegetables belong to low glycemic index foods, suitable for diabetic patients, and there is no vegetable that must not be eaten, "Nutritional Dietary Guidelines for Chinese Residents" (2016 Edition) recommends,** Eat at least 300-500 grams of vegetables every day, Pharmacist Sun recommends that diabetics ensure to eat 500 grams of vegetables every day, that is, 1 catty, half of which is best green leafy vegetables, this is because green leafy vegetables are rich in insoluble dietary fiber, which can delay food digestion and absorption and postprandial blood sugar rise, increase satiety, maintain a healthy weight, inhibit cholesterol absorption, help reduce postprandial blood sugar, improve insulin resistance, regulate blood lipids, in addition, green leafy vegetables are also rich in flavonoids and other antioxidant substances and magnesium, Trace elements such as calcium, these components help control blood sugar, blood pressure and blood lipids, and eating green leafy vegetables regularly for a long time can prevent the onset and development of diabetes.
Potatoes, yams, taro, lotus roots, sweet potatoes, purple potatoes, water chestnuts and other potato vegetables contain 10%-20% starch, eating more will cause blood sugar fluctuations, diabetics should eat less, can also be said to eat reasonably, although these vegetables contain a certain amount of starch, but also contain a considerable amount of vitamin C, potassium and dietary fiber, these ingredients help to improve blood sugar, blood pressure, reduce the risk of cardiovascular and cerebrovascular diseases, diabetics can use these potato vegetables to replace part of the rice, Staple foods such as steamed bread are not only good for blood sugar control, but also nutritious and healthy, but these potato vegetables cannot replace green leafy vegetables, nor should they be counted in the total amount of 500 grams of vegetables per day, and it is recommended that diabetics eat 50 100 grams per day.
The cooking method of vegetables is also very important for blood sugar control, more salt is difficult to control appetite, more oil will increase calories, which is not conducive to blood sugar stability, and can also increase the risk of diabetes complications, therefore, we should try to use less salt and less oil cooking methods, such as steaming, boiling, cold dressing, etc., to avoid frying, stir-frying and other cooking methods, so that not only taste the original taste of vegetables, but also conducive to long-term control of blood sugar, can be described as the best of both worlds.