The Type 2 diabetic diet is certainly a type of diet where too many “don’ts” are applied. However, according to the American Diabetes Association, there is one type of food you can always eat plenty of… to your heart’s content: non-starchy vegetables.
Vegetables can always be a diabetic’s favorite. Vegetables are loaded with so many:
- essential vitamins
- fiber, and
- cancer-fighting phytochemicals
…without the harmful loads of cholesterol and excess carbohydrates that can be potentially detrimental to your health.
As mentioned by the American Diabetes Association, the minimum daily requirement for non-starchy vegetables is at least three to five servings per day. But if you are in the mood to eat more, then that would be even better!
Do you know that there are some vegetables that can actually fight the dangerous complications of Type 2 diabetes? Listed below are a few of the most common diabetes-fighting vegetables that can help you lower your blood sugar levels:
1. Green leafy vegetables: In a study published by the British Medical Journal in August 2010, it has been noted green leafy vegetables can significantly decrease the risk for the development of Type 2 diabetes and its possible complications. In this study it was shown an individual’s diet definitely plays a major role in the development of Type 2 diabetes and diabetes in turn is a major contributing factor towards cardiovascular issues. Therefore, the researchers concluded including green leafy vegetables in your diet can greatly decrease the risk of developing Type 2 diabetes and any associated complications. So, what are you waiting for? Start eating your greens for a healthier, diabetes-free life!
2. Broccoli: According to a study published by the Journal of Nutritional Science and Vitaminology in December 2006, it was discovered that broccoli can play a protective role against the damaging effects of oxygen free radicals in diabetic rats. Though no human clinical trials have been done to clinically prove the potency of broccoli in protecting the cells against oxidative stress, the damage brought about by oxygen free radicals, this study has produced clear evidence that broccoli can potentially help diabetics.
3. Tomato: One of the possible dangerous consequence of having Type 2 diabetes is the increased clotting action of platelets which can trigger the development of cardiovascular complications and atherosclerosis, the stiffening of blood vessel walls due to increased inflammatory fatty plaque being deposited. In a study published by the Journal of American Medical Association in August 2004, it was proven tomatoes and tomato products have the ability to:
- slow the progression of acute heart problems
- delay the development of atherosclerosis and
- decrease the mortality rate from heart disease by inhibiting the increased platelet aggregation, one of the major contributors for the development of inflammatory fatty plaque formation within the blood vessel walls.