Here are some fruits, vegetables and drinks for diabetic people in summer

From firstpost.com

In summer, when the days are long, high temperatures and humidity can cause an adverse effect on people's blood sugar levels

Diabetes is one such disease which has no cure. It is a chronic disease that takes place when the pancreas does not produce enough insulin for the body or when the body cannot use the insulin it produces. With time, uncontrolled diabetes can lead to serious damage especially to the nerves and blood vessels. 

Those who suffer from diabetes are advised to be mindful about their eating habits. People are also advised to check their blood sugar levels at regular intervals. To prevent diabetes from rising above normal, people should involve themselves in a number of activities like walking and exercise along with medication.

In summer, when the days are long, high temperatures and humidity can cause an adverse effect on people's blood sugar levels. Hence, eating right also plays a vital role in balancing the level of glucose in the blood.

From keeping yourself hydrated, and eating fresh vegetables to snacking on fruits, below are some of the best picks for diabetic people this summer.

Best fruits in summer for diabetic patients:

Watermelon: This is one of the favourite summer fruits of almost everyone. The biggest plus point in watermelon is that there is a lot of iron content in it. With only 10 grams of sugar per cup, this fruit is hydrating in nature.

Blackberries: These fruits are very high in antioxidants and fibres and surprisingly, low in sugar. If eaten, then you don’t have to worry and it contains only 7 grams of sugar per cup.

Kiwis: Kiwis are rich in vitamin C and also have a very low amount of sugar in it. With just 6 grams of sugar per fruit, Kiwis can be added in any diabetic’s daily diet.

Some other fruits with low sugar-content include papaya, orange, cucumber, avocado and peach.

Best vegetables in summer for diabetic patients:

Bitter Gourd: This is one of the healthiest and antioxidant rich foods that every diabetic patient should have. Apart from using it in any dish, the juice of bitter gourd is said to be a great medicine for diabetics.

Spinach: This leafy vegetable is rich in nutrient and very low in calories. It is also rich in iron, that helps maintaining a healthy blood flow.

Cauliflower: This flower-like vegetable is loaded with protein, phosphorus, potassium and magnesium, which are best for diabetes. Due to its low glycemic index, cauliflower is safe for people with diabetes. Its high fibre content keeps blood sugar levels in check.

Other veggies that can be added to the list are asparagus, broccoli, spinach and french beans.

Best drinks in summer for diabetic patients:

Coconut water: Coconut water is perhaps the best drink during summers and even throughout the year. It is rich in several nutrients like essential minerals, amino acids, and vitamins. Due to the presence of nutrients like sodium and potassium, coconut water helps in keeping the blood sugar level under control.

Green Tea: Those who are tea lovers can always opt for green tea as it has zero carbs and calories. It is highly-recommended as one of the best drinks for diabetic patients. People can also opt for black or herbal tea as per their choice.

Sugar-free lemon water, fruit-infused water and cucumber juice can also be added to the list of drinks for people with diabetics this summer.

https://www.firstpost.com/living/here-are-some-fruits-vegetables-and-drinks-for-diabetic-people-in-summer-10591581.html

Summer nutrition tips to follow if you have diabetes

From hindustantimes.com

Extreme heat can play havoc with your blood sugar levels.  Proper hydration and eating foods that help cool down the body are a must for people with diabetes

Summer season can be harsh for people with diabetes as they tend to get dehydrated more quickly than others which could cause their blood sugar levels to rise. Their body may not be able to naturally cool down effectively too as certain diabetes complications can damage blood vessels and nerves, thus affecting one's sweat glands. Extreme heat can also change how your body uses insulin making regular monitoring of blood sugar levels important.

Drinking enough liquids, choosing the right diet to manage blood glucose and having foods that naturally cool down the body is a must for a person with diabetes.

"The scorching summer can dehydrate the body which can add on to the complications. Dehydration and low water intake can also lead to higher blood sugar levels. Hence, along with tracking your eating habits and making healthy food choices, good hydration can also help in keeping blood glucose levels in safe range during summers," says Dr Meghana Pasi, Nutrition Consultant MyThali program, ArogyaWorld.

Searing summer heat can dehydrate the body which can add on to the diabetes complications(Pixabay)

Here are some nutrition tips suggested by Dr Pasi:

1. Choose healthy carbohydrates: Eat non-starchy vegetables, fruits, whole grains, legumes and beans, low fat milk and milk products which have a low Glycaemic Index (GI) and lead to slow release of glucose in the blood. Avoid refined sugars and flours.

2. Add fibre to your meals: Fibre helps in lowering blood sugar levels by increasing the digestion time and absorption of sugars in the blood. Veggies, fruits, whole grains, nuts and legumes have high fibre content.

3. Have fruits: Eating fruits will not just help to quench thirst and feel refreshed in hot weather but they are also wonderful for good nutrition. Summer fruits and veggies like watermelon, tomatoes, spinach, cucumber, celery, berries, bell peppers don’t just provide enough hydration, they also are rich in fibre, Vitamin C, Vitamin K, Vitamin A and potassium, calcium, magnesium and antioxidants like lycopene and anthocyanins. Watermelon and cucumbers contain more than 90% water.

4. Eat mangoes in moderation: Diabetics can also relish mangoes in their meals but be wary of the portion sizes. Fruits should be eaten in moderation. Try to swap roti and rice portions with them and include protein sources like legumes, chickpeas, peas, beans, paneer, fish and eggs to reduce the GI.

5. Have a balanced thali: Include cereals, grains, dal, fish, eggs, veggies and curd in the right portions to make a healthy nutritious balanced thali.

6. Do not eat all carbs in one go: This will lead to faster release of sugar in the blood and spike blood glucose levels.

7. Some meal options to try: Multigrain chapatti wrap with chickpeas and bell pepper stuffing, chana chat loaded with tomatoes and cucumber, cucumber sticks with hummus, watermelon-cucumber-paneer-lettuce-olive oil salad, spinach-corn-hung curd grilled sandwich are some of the summer meal options for people with diabetes.

https://www.hindustantimes.com/lifestyle/health/summer-nutrition-tips-to-follow-if-you-have-diabetes-101650434450290.html 

The 14 Most Nutrient-Dense Vegetables

From healthline.com

It’s no secret that vegetables — which are loaded with fibre, vitamins, minerals, and antioxidants — are a must-have in a healthy diet.

They’re also filling, flavourful, and perfect for a variety of dishes, such as salads, soups, smoothies, and sandwiches.

In fact, when I’m feeling creative, I love giving dishes like pizza and pasta a nutritious twist by piling on the veggies and experimenting with new or interesting ingredients from the produce section.

Although all vegetables are healthy, several stand out for their supply of nutrients and powerful health benefits.

Here are 14 of the most nutrient-dense veggies available.

Share on Pinterest

Kseniya Ovchinnikova/Getty Images

1. SPINACH

THIS LEAFY GREEN TOPS THE CHART AS ONE OF THE MOST NUTRIENT-DENSE VEGETABLES.

THAT’S BECAUSE 1 CUP (30 GRAMS) OF RAW SPINACH PROVIDES 16% OF THE DAILY VALUE (DV) FOR VITAMIN A PLUS 120% OF THE DV FOR VITAMIN K — ALL FOR JUST 7 CALORIES.TRUSTED SOURCE

SPINACH ALSO BOASTS ANTIOXIDANTS, WHICH MAY HELP REDUCE YOUR RISK OF DISEASE. ONE STUDY FOUND THAT DARK LEAFY GREENS LIKE SPINACH ARE HIGH IN BETA CAROTENE AND LUTEIN, TWO ANTIOXIDANTS THAT ARE ASSOCIATED WITH A DECREASED RISK OF CANCER.TRUSTED SOURCE

ANOTHER STUDY SUGGESTED THAT SPINACH MAY BENEFIT HEART HEALTH BY HELPING REDUCE BLOOD PRESSURE.TRUSTED SOURCE

SUMMARY

SPINACH PROVIDES SEVERAL ANTIOXIDANTS AND IS ESPECIALLY RICH IN VITAMIN K. IT MAY BENEFIT HEART HEALTH AND REDUCE DISEASE RISK.

2. CARROTS

Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 grams)Trusted Source.

They also contain beta carotene, an antioxidant that provides their vibrant orange colour and may help prevent cancer. Your body converts this compound into vitamin A.Trusted Source

In fact, one study in more than 57,000 people associated eating at least 2–4 carrots per week with a 17% lower risk of colorectal cancer in the long run.Trusted Source

A review of 18 studies found that carrots may also reduce lung cancer risk.Trusted Source

Finally, these popular root veggies are high in many other key nutrients, including potassium and vitamins C and KTrusted Source.

SUMMARY

Carrots are especially high in beta carotene, which your body converts into vitamin A. Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colorectal cancer.

3. BROCCOLI

Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane. 

Researchers in animal and test-tube studies have extensively explored sulforaphane’s ability to protect against cancer.Trusted Source

This cruciferous veggie may help prevent other types of chronic disease as well.

One small study found that broccoli sprouts decreased levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease.Trusted Source

Just 1 cup (91 grams) of raw broccoli provides 77% of the DV for vitamin K, 90% of the DV for vitamin C, and a good amount of folate, manganese, and potassiumTrusted Source.

SUMMARY

Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.

4. GARLIC

Garlic has been used as a medicinal plant for millennia.Trusted Source

Its main active compound is allicin, which has been shown to aid blood sugar and heart health.Trusted Source

In a 3-month study in 90 people, those who took 1,600 mg of garlic powder per day had significant reductions in belly fat and decreases in blood pressure and triglyceride levels compared with the placebo group.Trusted Source

Garlic powder supplementation also led to improvements in insulin resistance, a condition that may contribute to type 2 diabetes.Trusted Source

Another review of 33 studies found that garlic lowered cholesterol levels and improved blood sugar control, which may support those with heart disease or type 2 diabetes.Trusted Source

Plus, although further research is needed, test-tube and animal studies suggest that allicin has powerful cancer-fighting properties.Trusted Source

SUMMARY

Studies show that garlic may help lower triglyceride and cholesterol levels. Some studies suggest that garlic may help decrease blood sugar levels and help prevent cancer, but more research is needed.

5. BRUSSELS SPROUTS

Share on Pinterest

Cavan Images/Offset Images

Like broccoli, Brussels sprouts are a cruciferous vegetable, and they contain the same beneficial plant compounds.

Brussels sprouts also boast kaempferol, an antioxidant that may be particularly effective in preventing cell damage.Trusted Source

Kaempferol has been shown to have anti-inflammatory and cancer-fighting properties, which may protect against diseaseTrusted Source.

This veggie is likewise a great source of fibre, an important nutrient that supports bowel regularity, heart health, and blood sugar control.Trusted Source
Trusted Source

Additionally, Brussels sprouts are very nutrient-dense. Each serving is packed with folate, magnesium, and potassium, as well as vitamins A, C, and KTrusted Source.

SUMMARY

Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease. They’re rich in fibre and many other essential nutrients.

6. KALE

Like other leafy greens, kale is renowned for its nutrient density and antioxidant content.

Only 1 cup (21 grams) of raw kale is loaded with potassium, calcium, copper, and vitamins A, B, C, and KTrusted Source.

In one small study, eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal aloneTrusted Source.

Another study showed that drinking kale juice may decrease blood pressure, cholesterol, and blood sugar levelsTrusted Source.

SUMMARY

Kale is high in vitamins A, C, and K, as well as antioxidants. Studies show that kale may support healthy blood sugar and cholesterol levels.

7. GREEN PEAS

Peas are a starchy vegetable, which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, green peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fibre, 9 grams of protein, and vitamins A, C, and K, as well as riboflavin, thiamine, niacin, and folateTrusted Source.

Because they’re high in fibre, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.Trusted Source

Moreover, peas are rich in saponins, a group of plant compounds known for their anticancer effects. While further studies are needed, some research suggests saponins may reduce tumour growth and cause cancer cell death.

SUMMARY

Green peas are high in fibre, which supports digestive health. They also contain plant compounds called saponins, which may have anticancer effects.

8. SWISS CHARD

Swiss chard is low in calories but high in many essential vitamins and minerals.

One cup (36 grams) contains just 7 calories but nearly 1 gram of fibre, 1 gram of protein, and lots of manganese, magnesium, and vitamins A, C, and K.Trusted Source

Swiss chard is also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids.Trusted Source

This veggie may even help prevent damage caused by type 2 diabetes, though human studies are needed.

In an older study in rats, Swiss chard extract reduced oxidative stress caused by high blood sugar levels in the lungs. In another older rat study, chard extract helped improve blood sugar levels and reduce oxidative stress.Trusted Source

SUMMARY

Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.

9. BEETS

Share on Pinterest

dianazh/Getty Images

Beets are a vibrant, versatile root vegetable that pack fibre, folate, and manganese into each serving with very few caloriesTrusted Source.

They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels.Trusted Source

According to a review of 11 studies, the nitrates in beet juice may help lower blood pressure levels. In turn, this may lower your risk of heart diseaseTrusted Source.

What’s more, beets and their juice have been linked to improved endurance and athletic performanceTrusted Source.

SUMMARY

Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.

10. ASPARAGUS

Asparagus is rich in several vitamins and minerals and is an excellent addition to any diet. Just 1/2 cup (90 grams) of cooked asparagus provides 33% of the DV for folate, as well as plenty of selenium, vitamin K, thiamine, and riboflavin.Trusted Source

Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy.

One animal study also suggests that asparagus extract protects against liver and kidney damage by reducing oxidative stressTrusted Source.

SUMMARY

Asparagus is especially high in folate, which may help prevent neural tube irregularities during pregnancy. One animal study also showed that this veggie may reduce oxidative stress and prevent liver and kidney damage.

11. RED CABBAGE

Red cabbage is another cruciferous vegetable brimming with antioxidants and beneficial properties. Just 1 cup (89 grams) raw contains 2 grams of fibre and 56% of the DV for vitamin C.Trusted Source

Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct colour and numerous benefits.Trusted Source

In one animal study, red cabbage extract reversed oxidative stress in rats with high cholesterol levelsTrusted Source.

Similarly, in another study in mice fed a high fat diet, red cabbage microgreens significantly lowered levels of LDL (bad) cholesterol and decreased weight gainTrusted Source.

SUMMARY

Red cabbage is high in fibre, vitamin C, and anthocyanins. Some animal studies suggest that it may help decrease LDL (bad) cholesterol levels, decrease weight gain, and reduce oxidative stress.

12. SWEET POTATOES

Share on Pinterest

Sergio Amiti/Getty Images

Sweet potatoes stand out for their vibrant orange colour, sweetness, and impressive health benefits.

One medium sweet potato contains about 4 grams of fibre, 2 grams of protein, and a good amount of potassium, manganese, and vitamins B6 and C.

This root veggie is also high in beta carotene, which your body converts into vitamin A. In fact, one sweet potato packs 132% of the DV for this vitaminTrusted Source.

Furthermore, beta carotene intake is linked to a decreased risk of certain cancers, including lung cancer.Trusted Source

According to a review of 23 studies, sweet potatoes may be particularly effective for regulating blood sugar and cholesterol levelsTrusted Source.

SUMMARY

Sweet potatoes are high in beta carotene, which may decrease your risk of lung cancer. They may also help regulate blood sugar and cholesterol levels.

13. COLLARD GREENS

A mere 1 cup (130 grams) of cooked collard greens boasts about 6 grams of fibre, 4 grams of protein, and 25% of the DV for calciumTrusted Source.

In fact, collard greens are one of the best plant sources of calcium, a mineral that plays a key role in muscle function, nerve transmission, hormone production, and bone healthTrusted Source.

Collard greens are also high in antioxidants and may reduce your risk of certain diseases.

Interestingly, some research links an increased intake of specific vegetables, including collard greens, to a lower risk of glaucoma, an eye condition that can lead to blindnessTrusted Source.

Another review associated a higher intake of cruciferous vegetables such as collard greens with an 8% and 19% lower risk of colorectal and stomach cancers, respectivelyTrusted Source.

SUMMARY

Collard greens are high in calcium, which plays a role in many aspects of health. Eathing this leafy green and other nutrient-dense veggies frequently is associated with a reduced risk of glaucoma and certain types of cancer.

14. CAULIFLOWER

Cauliflower is known for both its versatility and its stellar nutrient profile. Just 1 cup (155 grams) cooked packs 3 grams of fibre, 3 grams of protein, and a variety of other important nutrients, including folate and vitamins C and KTrusted Source).

Like other cruciferous veggies, cauliflower is a great source of compounds such as glucosinolates and isothiocyanates, both of which possess potent cancer-fighting propertiesTrusted Source.

Cauliflower is also often used as a low carb, low calorie alternative to ingredients like rice, potatoes, and flour.

It may even promote weight loss. A 4-year study in more than 133,000 people associated each daily serving of cauliflower with 1.4 pounds (0.6 kg) of weight lossTrusted Source.

SUMMARY

Cauliflower is rich in several anticancer compounds and serves as a great low carb, low calorie alternative to rice, potatoes, and flour.

THE BOTTOM LINE

Not only are most vegetables brimming with antioxidants and an array of essential vitamins and minerals, but many also offer health-promoting properties.

Although the veggies listed above are great nutrient-dense options to add to your diet, many others are loaded with nutrients as well.

For the best health outcomes, try to consume a variety of vegetables to take advantage of their unique health benefits. Be sure to include them as part of a balanced diet. 

https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth?slot_pos=article_3&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=psoriasis&utm_content=2022-04-19&apid=39239719&rvid=058431b717dcfa59c0cdd27cd0a9313769e8b3dd4ad59d88efd0ded7ddb4774e