Many diabetics understand that eating more vegetables is good for their health, but if the amount of oil is properly controlled when stir-frying, the taste will be greatly reduced. So, how do you ensure a healthy intake of vegetables while keeping food delicious and at the same time controlling blood sugar spikes?
1
How to eat vegetables is not nutritious and does not raise blood sugar
Adopt healthy cooking methods
Minimize frying and stir-frying, and you can choose steaming, boiling, stewing, roasting, etc. For example, instead of frying vegetables in oil, vegetables can be seasoned with a small amount of olive oil and herbs after they have been cooked in water.
Cook on low temperature
Cooking vegetables at a lower temperature can reduce vitamin loss while controlling fat intake. For example, use an open oven or air fryer instead of traditional frying.
Mix it up
Pairing vegetables with other ingredients such as lean meats, beans, nuts, etc., can enhance the taste while ensuring a balanced nutrition.
Control the amount of oil
Even healthy oils, such as olive oil, should be in moderation. Spray bottles can be used to control the amount of oil, which allows for more precise control of oil intake.
Increase dietary fiber
Choose vegetables that are high in dietary fiber, such as broccoli, bean sprouts, spinach, and kale, which can help slow the rate at which blood sugar rises.
Try the salad
After the vegetables are washed, they are soaked in cold water, then blanched in cold water, and finally seasoned with a small amount of olive oil, vinegar, and salt to make a salad that is both healthy and delicious.
2
We recommend 6 ultra-low-calorie vegetables
Sugar friends can also eat with confidence
For people with diabetes, choosing low-calorie and nutritious vegetables is an important part of the diet. Here are the 6 recommended vegetables that are not only low in calories, but also suitable for diabetics:
broccoli
Broccoli is a very low-calorie vegetable rich in vitamin C, dietary fiber and minerals. It has a low glycemic index (GI) and is suitable for diabetics.
tomato
Tomatoes contain a lot of vitamins A, C and potassium, and are very low in calories, making them suitable for diabetics as a daily vegetable.
Cucumber
Cucumbers are very low in calories, contain almost no sugar, and are rich in dietary fiber, which helps diabetics control their blood sugar.
carrot
Carrots are rich in β-carotene, vitamins C and E, and dietary fiber, making them a great vegetable choice for diabetics.
Serina
Celery contains more dietary fiber, which can help diabetics improve digestion, and it has a low glycemic index, which helps control blood sugar.
spinach
Spinach is a low-calorie vegetable rich in iron, calcium, vitamins A and C, which can help strengthen the body of diabetics without causing a large spike in blood sugar.
3
Which condiments are suitable for diabetics
soy sauce
Soy sauce is a commonly used condiment that contains amino acids, a small amount of sugar, and salt. Choosing low-salt soy sauce or light soy sauce can reduce sodium intake, but be careful not to overdo it.
vinegar
Vinegar is a healthy condiment that adds flavor to food and contains acetic acid, which helps control blood sugar. Be careful not to overdo it when using it, so as not to affect the stomach acid balance.
pepper
Sichuan pepper has a good flavoring effect, can enhance the aroma of food, and is low in calories and has little effect on blood sugar.
Chili sauce
Chili sauce can add spiciness to food, but choose products that don't contain sugar and use them in moderation to avoid excessive calorie intake.
mustard
Wasabi can help control blood sugar, especially in Wasabi, which contains a substance called isothiocyanate, which has been shown to help lower blood sugar.
olive oil
Olive oil is a healthy source of fat that can be used in cooking and cold dressing, helping to reduce the total number of calories in food.
Diabetics should also pay attention to reading product labels when choosing condiments and avoid products that contain added sugar or high sodium. At the same time, condiments should be used in moderation according to personal taste and health status to maintain a diverse and balanced diet.