Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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The power of greens | vegetables for diabetes management
Why non starchy greens are game changers for diabetes
Green vegetables without starchy texture are one of the most powerful and effective tools to manage diabetes. There are many reasons how they help to manage diabetic symptoms with low glycaemic lead, high fiber content and rich nutrients profile.
These leafy greens contain right number of calories and carbohydrates without excess of glucose that worsen the situation of diabetes. Ingredients like spinach, methi, broccoli, and so on are good for digestion and reduce the glucose spikes and insulin sensitivity.
For someone who living with diabetes or prediabetes where green and non-starchy vegetables act like natural blood sugar shield which support body gently and consistently which improve energy level that we often complain why i am like this.
Understanding Non – starchy vegetables
Non – starchy vegetables for diabetes may look simple but it comes to diabetes management there are some most powerful foods on your plate unlike starchy vegetables such as potatoes, corn.
Non starchy food means very little natural sugar and minimal carbohydrates which means they have almost no impact for blood glucose levels when you consume it.
Low carb vegetables for vegetables are remarkably known for nutrient density which are packed with fiber, antioxidants, vitamins and minerals which stay incredibly low in calories this is perfect combination that slows the digestion which prevents sudden glucose spikes.
Nutritional benefits of green, Non – starchy vegetables
- High In Blood Sugar Friendly Fiber – Green and non-starchy vegetables contains both soluble and insoluble fiber that delays glucose absorption which helps to prevents blood sugar spikes for managing diabetes. This also help to slow release of energy.
- Improve Insulin Sensitivity – Greens like spinach, methi, broccoli and cabbage contain good number of antioxidants like beta carotene, lutein and chlorophyll which compounds reduce inflammation that support better cellular function and enhance insulin sensitivity.
- Support Metabolic Health – Minerals like magnesium, potassium and calcium that found in all green vegetables help to regulate nerve signals, muscle contractions and enzyme activity which release glucose metabolism and magnesium plays a major role in improving insulin action.
- Support Immunity And full Body Wellness – Beyond blood sugar control vitamins and phytonutrients in these greens strengthen immunity, improve blood flow in skin, support liver detox, and enhance overall wellness.
How non - starchy greens help to control blood sugar naturally
- They Slow Down Carbohydrate’s Absorption – When you include green vegetables in your diet where carbs rich food like rice, chapati or dal release more carbs, so fiber rich vegetables slow down its absorption to reduce sudden insulin spikes.
- Reduce Glycaemic Load Of Your Meal – Adding a generous amount portion of non-starchy vegetables reduce the glycaemic impact from your entire plate. With moderate amount of eating carbs by balancing it with green helps to balance the meal so your body handles glucose more efficiently.
- They Feed Beneficial Gut Bacteria – Fiber in non-starchy vegetables act like prebiotics that feed good gut bacteria these microbes lower the inflammation and support hormone balance, and helping body to regulate blood sugar more effectively.
- Reduce Sugar Craving And Overeating – When you add green vegetables in your meals it increases the volume of your meal that keep you for longer time and reduce hunger and cravings. Especially where your hand runs more obviously “sweet craving”
Best non – starchy green vegetables for diabetes management
- Spinach – Spinach is one of the most diabetes friendly vegetables which low in calories rich in magnesium and loaded with antioxidants which is blends easily into dals, smoothies, soups and sabzis that make everyday blood sugar stabilize.
- Fenugreek Leaves – Methi for diabetes is packed with soluble fiber which slows down glucose absorption and improves insulin response. Whether eating it fresh sabzi and also add methi water in roti dough if you don’t want to eat it cooked way.
- Cabbage – It is low Gi foods that full of water which is extremely filling that support weight control that reduce cravings and it is versatile enough for stir fries, soups, parathas and salads.
- Green Beans – Green beans for insulin resistance keep blood sugar level stable while providing plant-based protein and essential micronutrients that help in glucose absorption in your bloodstream so it will balance the overall spikes.
Smart ways to add greens in your plate
1. Eat Greens First Before Rest Of Your Meal – It seems like huddle to finish green food because it doesn’t taste like crunchy snacks, so you need to finish it first to enjoy other part of your meal.
2. Mix Greens Into Your Everyday Recipes – There are many hacks to add greens in your meals like
- Spinach into dal,
- Methi water in your roti dough,
- Adding cabbage in poha,
- Adding palak leaves in omelettes.
Blend Greens into your soups, smoothies and gravies
If you chewing green like cow doesn’t make any sense despite of it you can blend it to add into gravies, soups and smoothies without changing the flavour which help you to eat more greens comfortably.
Replace high carb bases with greens – eating greens first make base of fiber in your belly which help it reduce sugar absorption that reduce the sugar know as glucose absorption.
I know you are tired to hear the word sugar absorption why i always saying same line in every para but you will find when you gone through the clinical research and i will make sure i will write the blog over what is role of insulin level and glucose role in your diabetes how it become the main imposter.
Both are considered healthy raw green provide enzymes and vitamin C while cooked greens offer better absorption of certain minerals and antioxidants but try always eating cooked foods.
You should not only rely completely over green meal try to pair it other protein and healthy fats rich food which help to balance nutrition and also help to eat without losing taste.
Yes, frozen greens are same nutritious as fresh ones do not need to worry either to take this or not.
Yes, it is filling and also low in calorie and high in fiber so yeah perfect match for managing weight and supporting diabetes control.
Yes, fiber and water content reduce cravings, so your hand doesn’t reach to sugary and junk items.
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