According to the American Diabetes Association (ADA) and the World Health Organization (WHO), vegetables rich in good starch can be included in the diet of people with diabetes if used appropriately in quantity and processing method.
Here are 5 types of starchy vegetables that are beneficial for people with diabetes.
Sweet potatoes: classified as complex starches with a medium - low glycemic index (GI), especially when steamed or boiled with the skin.
Purple sweet potatoes contain anthocyanin and soluble fiber that help improve insulin sensitivity and reduce HbA1c index in people with type 2 diabetes.
In particular, sweet potatoes contain resistant to digestion starch, a type of starch that is not broken down in the small intestine, thereby slowing down the absorption of glucose, reducing the blood sugar response after eating.
People with diabetes should eat boiled sweet potatoes instead of fried, and not eat them at the same time as rice to avoid increasing the amount of starch.
Pumpkin: Starchy vegetables have a low GI (about 51) when cooked until soft. pumpkin extract helps increase insulin secretion naturally and reduce fasting blood sugar.
Pumpkin is rich in beta-carotene, a precursor to vitamin A that plays a role in protecting the pancreas and fighting vascular endot play.
Pumpkin can be processed into soups, steamed or steamed, combined with red beans or chia seeds to increase fiber and vegetable protein.
Amaranth: Contains natural sugar (fructose) but is also rich in inorganic nitrates, which have the ability to dilate blood vessels, reduce blood pressure and improve blood circulation, extremely important factors in controlling diabetes complications.
Amaranth juice helps improve insulin sensitivity after 2 weeks of use in patients with type 2 diabetes.
masterpiece: Contains very low levels of starch, mainly in the form of soluble fiber (pectin). This type of fiber helps slow down the absorption of glucose, thereby stabilizing blood sugar after meals. A study from the German Nutrition Association (DGE) also recommends the use of cruciferous vegetables such as kohlrabi to improve insulin sensitivity.
Carrots: Have a low average glycemic index (GI~39) when eaten raw or boiled in moderation. Supplementing 100g of carrots per day helps reduce HbA1c and triglyceride levels in diabetics after 12 weeks.
Carrots are also a source of beta-carotene, potassium and lutein, antioxidants that support vision and reduce inflammation.
unsweetened carrot smoothie, carrot salad or boiled carrots are suitable choices for diabetics.
