Leafy greens are known as a golden food in a healthy diet, rich in fiber, vitamins and minerals that are beneficial for people with diabetes and people who need to control blood sugar.
However, many medical studies have shown that eating leafy greens such as spinach, water spinach, amaranth, kale, lettuce, etc. incorrectly can have the opposite effect, causing blood sugar to increase.
According to the American Diabetes Association, green vegetables such as spinach, lettuce, and kale are a source of soluble fiber that helps slow down the absorption of sugar into the blood. However, cooking vegetables that are too ripe or puree will disrupt the structure of fiber, causing the body to absorb carbohydrates faster, thereby increasing the glycemic index after eating.
A study published in the journal Nutrition & Diabetes shows that boiled vegetables can reduce the amount of fiber and antioxidants that are beneficial for stabilizing blood sugar by up to 50%.
In addition, housewives should also note that the habit of adding a lot of oil, fat or eating with sweet dipping sauce (containing sugar or honey) when eating vegetables is the cause of increased sugar and fat in the diet.
The World Health Organization warns that a diet with a high glycemic index, even from incorrectly cooked vegetables, can increase the risk of insulin resistance and type 2 diabetes.
Another common mistake is eating pickled vegetables - which are considered healthy but high in sodium and can cause impaired glucose metabolism. According to research, a diet high in sodium reduces the effectiveness of insulin and increases pressure on the pancreas.
When making a daily diet and preparing food, housewives need to remember that green leafy vegetables only promote the effect of stabilizing blood sugar when prepared properly. That is eating raw, lightly steamed or boiled until cooked; avoid adding too much sugar and fat.
