The Best And Worst Vegetables For People With Diabetes
Make room for more diabetes-friendly vegetables on your dinner plate.
A diabetes diagnosis, for yourself or a loved one, can be overwhelming. A lot has to change, and quickly. You want to keep them as healthy as possible and feed them well, and that means reconsidering all the groceries you buy and the meals you cook or order.
But sometimes, in trying to adjust your diet with all this new advice, things can get confusing. One such area is selecting vegetables for people with diabetes. While having more vegetables in your diet is always a good idea, which ones you eat will matter a great deal for people with diabetes. In fact, some vegetables aren’t a smart pick and should be eaten infrequently.
Here, we identify the best and worst vegetables for people with diabetes, and we break down why they are a good idea to eat or to skip.
Ways To Eat Brussel Sprouts
You can include brussels sprouts in your diet several ways. Cook a dish from the sprouts itself or add it to several recipes it not only makes food tastier but also adds lots of nutrients to your dish.
You can eat it raw, blanch it, shallow fry or roast it.
Herb roasted brussels sprouts tossed with olive oil is a popular dish.
You can add roasted or shaloow fried sprouts to rice bowl, salad and other recipes.
To know about health benefits of other veggie, fruits, seeds, nuts and more and to find some healthy recipes,.
Whats In Season: Brussels Sproutsby Emily Weeks Rdn Ld
These cute mini cabbage-like sprouts are not only good for you, theyre also delicious when cooked and seasoned properly! Brussels sprouts originate from Brussels, Belgium, where they got their name. Usually about one to two inches in size, these small sprouts have a cabbage flavor and texture, but are more tender than cabbage. When roasted or sauteed at high heat, Brussels sprouts take on a delicious sweet and savory flavor!
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Brussels Sprouts And Type 2 Diabetes
Brussels Sprouts. You either love them or hate them.
There are few neutral parties when it comes to this famous vegetable. But in many cases, people who claim not to like them, have never had them cooked properly or have a psychological block simply from the name itself.
These mini-cabbages originating in Brussels, pack quite the nutritional punch, not to mention they have an incredibly unique flavor and texture.
Dress Up Brussels Sprouts For The Holidays
The holiday season is a good time to make Brussels sprouts festive looking. With a little red bell pepper, for example, you can have Christmas on a plate.
Brussels sprouts are said to have been cultivated in 16th century Belgium hence the name. They are part of the cabbage family and look just like tiny cabbage heads. They can make attractive table decorations as well as tasty dishes.
Sprouts vary in size, but the smallest are the most tender and delicately flavored. They are available from late August through March. Buy sprouts that are bright green and have tightly compact heads. They may be refrigerated unwashed in an airtight plastic bag for up to three days. After that, their flavor gets too strong.
When properly cooked, Brussels sprouts are tender but not soft. Before cooking, trim the stem end and remove the outer leaves and any other leaves that are discolored or full of holes. Cutting a shallow “X” into the stem will help speed cooking the interior without overcooking the rest. Gentle cooking techniques, such as steaming and braising, usually prevent the sometimes off-putting strong flavor Brussels sprouts can develop.
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How To Prepare And Cook Brussel Sprouts
Overcooked Brussel sprouts are mushy and give off a sulfuric odor, much like rotten eggs due to their sulforaphane content. With that being said, when they are perfectly done, Brussel sprouts are sweet, a bit crisp, and mildly-flavored. Roasted, sautéed or grilled sprouts are much more appetizing and have a mild, nutty flavor when cooked this way.
To avoidovercooking when boiling or steaming sprouts, cut an X shape into the top ofthe sprouts if cooking them whole. This helps the inner leaves cook evenly, sothe outer leaves dont get mushy before the inner part of the sprout is cooked. They should only take about 5 minutes inboiling water to cook.
Most chefs cut them in half to make sure the inner leaves get cooked evenly. Cut off the stem end of the Brussels sprouts and remove any wilted or tough outer leaves. Cut each sprout in half to help the inner leaves cook evenly, so your sprouts arent left raw in the middle.
Once cooked, remove from heat when they are still tender-crisp and serve immediately while still hot. This method may take less than 5 minutes, so keep an eye on the pot and test the sprouts firmness with the prongs of a fork.
RoastedBrussel sprouts are delicious as well. Simply cut off the ends of the Brussels sprouts and toss the sproutswith a bit of olive oil, garlic, sea salt and black pepper. Roast them on a baking sheet for a fewminutes until theyre tender and slightly crisp.
Brussels Sprouts Nutrition Facts
- Brussels sprouts are very low in calories touting only 56 calories per cup cooked
- Brussels sprouts are considered a very low glycemic index food
- Brussels sprouts contain many phytochemicals, including being one of the highest sources of glucosinolates
- Brussels sprouts are very high in vitamin K providing 243% DV
- A serving of Brussels sprouts provides 129% DV for vitamin C
- Brussels sprouts provide many B vitamins and 4 grams fiber
- Brussels sprouts contain a small amount of omega-3 fatty acids
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Easy Roasted Brussels Sprouts
One of my favourite dishes to serve are tender and caramelized, easy roasted brussels sprouts tossed in balsamic vinegar and honey.It takes only 10 minutes to prep and then you let the oven do the rest of the work while you can relax and kick your feet up! In fact now that these little “mini cabbages” are abundant and fresh in the grocery store, I take every opportunity to make them throughout the entire season.Yield: 8 servings Print Recipe Pin Recipe Description Tender and caramelized, easy roasted brussels sprouts tossed in balsamic vinegar and honey is a classic household favourite to serve on your holiday table.brussels sprouts, trimmed and halved lengthwise ¼ cup extra virgin olive oil.balsamic vinegar 1 tablespoon honey Instructions Preheat oven to 415 F. In a large bowl, add the brussels sprouts, olive oil, salt and pepper.Halfway through, give the pan a quick stir so that the brussels sprouts brown evenly. .
Nutritional Value And Health Benefits
No matter how they come, Brussels sprouts can offer you an excellent source of nutrients. Packed with good things from the earth and nature, these vegetables are perfectly crafted to maintain health and wellness. When raw, Brussels sprouts are an excellent source of vitamin C and K and contain good amounts of B vitamins such as vitamin B6, folic acids, and other essential minerals.
They are also a good source of protein and dietary fiber and contain absolutely no cholesterol.
Like cabbages, they may cause an overactive bowel if eaten too much, so it is important to eat them in moderation. More than making you extra-regular, they can also cause gas and bloating if eaten too much.
Brussels sprouts are also a great source of vitamin A, which is an antioxidant required for maintaining healthy mucus membranes, skin, and promoting optimal eye health. Foods rich with vitamin A have been known to offer protection against some cancers such as oral cavity and lung cancer. The extent of cancer-protection in Brussels sprouts is still being researched, but promising findings hint that this veggie may help fight cancer-causing agents and cleanses the body of many toxins.
Brussels sprouts are one of the leading vegetable sources of vitamin K, which is best for bone health and preventing diseases and disorders of the bones, such as osteoporosis.
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Diabetes Diet: 3 Ways Brussel Sprouts Can Help You Enjoy Your
Come any festival, our taste buds start hankering for delicious foods, and Christmas is no different.We can help you chart out your Christmas diet by including a food that can whet your cravings without harming your health.Brussel sprout is an excellent option to consider making your Christmas dishes with it is healthy, nutritious and great for people dealing with type 2 diabetes.Needless to say, this vegetable is packed with nutrients, especially proteins, fibre, vitamin C and K. It is low in carbohydrates, making it perfect for your diabetes diet.Its slightly nutty taste with a tinge of sweetness will make you like your salad bowl over all those junk foods displayed on the table.Throw in these sprouts with your favourite spices on a pan and roast them to make a delicious snack that you can munch on while your friends are heedlessly filling up their plate with fries. .
Roasted Brussels Sprouts With Bacon
The Diabetes Cookbook
Add this simple, low carb side dish to your favorite protein entree. Roasting enhances the flavor of Brussels sprouts, and turkey bacon adds a delicious salt, savoriness. You could use fresh or frozen Brussels sprouts here.
- Prep time
- 6 Brussels sprouts
- Amount per serving
- turkey bacon
- 3 slice
Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
Place Brussels sprouts in a bowl and add oil toss to coat.
Add remaining ingredients and mix well.
Place Brussels sprouts on a baking sheet and bake for 35-40 minutes or crisp on the outside.
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Brussels Sprouts And Diabetes Conclusion
Brussels Sprouts are a welcome addition to a healthy type 2 diabetes diet. B
Be encouraged to include them liberally in your meal rotation as one of the vegetables to eat in abundance, unless you are unaccustomed to high fiber foods or have thyroid issues, in which case it is advised to proceed cautiously and slowly at first.
Dont Avoid Veggies Due To Gastrointestinal Issues Talk To Your Doctor
If you find that eating vegetables is hard on your stomach, dont give up, says Rubenstein. Some people struggle with digesting raw vegetables, like salads. Others report excessive gas with cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts. Some medical conditions, such as irritable bowel syndrome, Crohns disease, and colitis, can make it hard to digest vegetables as well.” If you fall into any of these categories, work with your healthcare team to figure out which vegetables you are able to tolerate. Get creative and find new ways to prepare these vegetables so you feel like you have variety with the few vegetables you are able to tolerate.
If youre unsure which ones cause you digestive difficulties, work with a registered dietitian to help you meal-plan and better understand your food intolerances, she adds.
Also, dont discount the importance of increasing intake of fiber gradually and drinking plenty of water along the way. The Mayo Clinic points out that not taking these steps can similarly lead to digestive problems.
Cunningham elaborates on the importance of getting creative. Experiment with preparing your vegetables in all different ways. Do you prefer raw vegetables in a salad? Do you like them stir-fried? Do you want them with a yogurt dip or a little cheese sauce? If you’re not used to eating vegetables on a regular basis, it can take some time to expand your palate, but the benefits to your health are well worth it.
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How To Prepare Brussels Sprouts
Look for bright green Brussels sprouts. Black spots or yellow leaves are signs of decay. Once you bring them home, Brussels sprouts will last a week or two in the refrigerator. Any longer than that and they may start to smell.
To cook, rinse your sprouts well to remove any dirt. Slice off the bottom , and remove any outer, wilted leaves.
You can toss Brussels sprouts with olive oil and roast them until browned, or steam them in a pot with a few inches of water. They’re also easily sautÃ©ed or microwaved. You can add raw, shaved Brussels sprouts to soups and salads.
Don’t boil your Brussels sprouts. This can lead to the mushy, bitter taste that many people hate. It also wipes out many of this veggie’s nutrients.
Harvard T. H. Chan School of Public Health: “Brussels Sprouts.”
Cancer Epidemiology, Biomarkers and Prevention: “Cruciferous vegetable consumption and lung cancer risk: a systematic review.”
Nutrition and Cancer: “Cruciferous Vegetable Consumption and Stomach Cancer: A Case-Control Study.”
Columbia University/The Pancreas Center: “Crunch Into Cruciferous Veggies.”
U.S. Department of Agriculture SNAP-Ed Connection: “Brussels Sprouts.”
Cleveland Clinic: “Best and Worst Foods for IBS.”
Consumer Reports: “Food and Drug Interactions You Need to Know About.”
National Cancer Institute: “NCI Drug Dictionary: Brussels Sprout.”
Ackerman Cancer Center: “Everything You Need to Know About Brussels Sprouts.”
Today’s Dietitian: “Culinary Corner: Brussels Sprouts.”
Do Brussel Sprouts Cause Gas
Cruciferous vegetables, like as Brussel sprouts, cabbage and broccoli, contain complex sugars that the body cant digest, called raffinose. This sugar remains undigested until it is fermented by bacteria in the gut, which results in gas and bloating.Brussel Sprouts also produces gas in the body because of its high fiber content. The insoluble fiber in the sprouts doesnt break down until reaching the small intestine.
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Celery 1 Stalk 05 Cup
Calories: 14 | Total Fat: 0.12 g | Sat Fat: 0.030 g | Poly: 0.056 g | Mono: 0.022 g | Total Carbs: 3.00 g | Fiber: 1.2 g | Net Carbs: 1.8 g | Protein: 0.62 g
Calcium: 32 mg | Iron: 0.32 mg | Magnesium: 9 mg | Phosphorus: 19 mg | Potassium: 213 mg | Zinc: 0.11 mg
Vitamin C: 4.6 mg | Thiamin: 0.017 mg | Riboflavin: 0.053 mg | Niacin: 0.279 mg | Vit B6: 0.064 mg | Folate: 25 ug | Vit B12: 0 mg | Vit A: 391 IU | Vit E: 0.26 mg | Vit D: 0 IU | Vit K: 28.4 ug
May Help Protect Against Cancer
Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types of cancer.
There are several possible ways this may work.
A 2008 study found that Brussels sprouts could protect against carcinogens, or cancer-causing agents, and prevent oxidative damage to cells .
In another small study, eating Brussels sprouts increased the levels of some detoxification enzymes by 1530%.
The researchers hypothesized that this effect could potentially lead to a decreased risk of colorectal cancer, though further research is needed .
Also, the antioxidants in Brussels sprouts can neutralize free radicals. These are compounds formed by oxidative stress that contribute to diseases like cancer .
Including Brussels sprouts as part of a balanced diet and healthy lifestyle may help reduce the risk of cancer, but more research is needed.
Summary: Some studies show that the compounds found in Brussels sprouts may decrease the risk of cancer.
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Green Beans Snap 05 Cup
Calories: 16 | Total Fat: 0.11 g | Sat Fat: 0.025 g | Poly: 0.056 g | Mono: 0.005 g | Total Carbs: 3.48 g | Fiber: 1.4 g | Net Carbs: 2.08 g | Protein: 0.92 g
Calcium: 18 mg | Iron: 0.52 mg | Magnesium: 12 mg | Phosphorus: 19 mg | Potassium: 106 mg | Zinc: 0.12 mg
Vitamin C: 6.1 mg | Thiamin: 0.041 mg | Riboflavin: 0.052 mg | Niacin: 0.367 mg | Vit B6: 0.070 mg | Folate: 16 ug | Vit B12: 0 mg | Vit A: 345 IU | Vit E: 0.20 mg | Vit D: 0 IU | Vit K: 7.2 ug
Brussels Sprouts 05 Cup
Calories: 14 | Total Fat: 0.28 g | Sat Fat: 0.043 g | Poly: 0.135 g | Mono: 0.020 g | Total Carbs: 2.55 g | Fiber: 1.4 g | Net Carbs: 1.15 g | Protein: 1.14 g
Calcium: 10 mg | Iron: 0.20 mg | Magnesium: 6 mg | Phosphorus: 20 mg | Potassium: 88 mg | Zinc: 0.11 mg
Vitamin C: 27.5 mg | Thiamin: 0.026 mg | Riboflavin: 0.032 mg | Niacin: 0.254 mg | Vit B6: 0.107 mg | Folate: 27 ug | Vit B12: 0 mg | Vit A: 7 IU | Vit E: 0.04 mg | Vit D: 0 IU | Vit K: 8.6 ug
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Brussel Sprouts Is Anti
High in folate, including brussel sprouts in your diet protects you against lung, colon, stomach, pancreatic, and cervical cancers. It also lowers the risk of breast cancer in women. Deficiency of folate is linked to increased risk of cancer .
Again being high in antioxidants, it reduces free radicals in the body. Free radicals are linked to the development of cancer.
Brussel sprouts are high in sulforaphane and indole-3-carbinol, biactive compunds having anticancer properties. And as such eating brussel sprouts may help prevent cancer.
Broccoli Spinach And Cabbage Are Three Diabetes
Filling up with vegetables is a great way to keep your blood sugar levels in check. Whats more, a diet high in veggies is associated with weight loss and a reduced risk of gaining weight or becoming obese, which a study published in April 2020 in Diabetologia noted is an independent risk factor for type 2 diabetes. In fact, according to Harvard University, 85 percent of people with type 2 diabetes are overweight.
Prioritizing blood sugar and weight management is important for people with diabetes at all times. But considering that diabetes is a risk factor for complications from COVID-19, as the Centers for Disease Control and Prevention points out, theres arguably no better time to start putting your health first. Adopting or improving your whole foodsbased, low-carb diet is one way to do just that, notes the American Diabetes Association. And veggies should certainly be part of the menu, registered dietitians agree.
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