Vegetables in Your Diabetes Menu Will Put the Power in your Hands
Diabetes menu with vegetables? They should be made staple of the diet. Why? Because they provide us with essential vitamins and minerals. And oh, I almost forgot. They also provide fiber. And, get this, they are low in carbohydrate. Let’s face it. Vegetables are hard-working food.
Sure, the vegetables in the diabetes menu usually refer to the edible part of a plant. Mushrooms although they are fungi are also considered vegetables. Generally, they are flavorful and not sweet. Don’t take my word for this though because there are exceptions.
We can safely store vegetables that grow underground through winter in a cold, dark and dry place to stop mold and sprouting. They can last through early spring and will be as good as new, nutrition-wise for the diabetes menu. However, leafy vegetables lose moisture. On top of this, Vitamin C content goes down fast.
Let us see some of the vegetables that are good to include in the diabetes menu:
Lettuce, broccoli, vegetable juice, spinach, peppers, carrots, green beans, tomatoes, celery, chilies, greens, cabbage.
Now let us see some examples in our diabetes menu of what one or two or three servings look like so we will have an idea:
Examples of one serving:
- ½ cup cooked carrots
- ½ cup cooked green beans
- 1 cup salad
Examples of two servings:
- ½ cup cooked carrots and 1 cup salad
- ½ cup vegetable juice and ½ cup cooked green beans
Examples of three servings:
- ½ cup cooked greens and ½ cup cooked green beans and 1 small tomato
- ½ cup broccoli and 1 cup tomato sauce
If your diabetes menu consists of more than one serving of vegetables at a meal, you can select a number of vegetables or have two or three servings of the same vegetables. You see? You will have some leeway. The plan is not carved in stone; there is allowance for flexibility.
Meal Plan for Diabetics, How It Is Done
Now we go to the important question of the healthy ways of eating vegetables:
1. Vary your vegetables in your diabetes menu. Eat more dark green vegetables like kale, broccoli; orange vegetables such as sweet potatoes, carrots, pumpkin and squash; and don’t forget beans and peas like garbazo, black beans, split peas, lentils, pinto beans and kidney beans. And here’s my secret weapon. Hush! Don’t tell anybody or the price will go up. Muung Beans! It comes in different spelling sometimes, but perhaps that’s the best way so I can keep the secret to myself.
2. Eat cooked and raw vegetables with little or no fat, sauce or dressing.
3. If you can’t live without dressing, at least try the low-fat or fat-free salad dressing on salads.
4. Mix in some chopped onion and garlic.
5. Steam vegetables in water or low-fat broth. That’s what we do. Whenever chicken broth goes on sale we buy all we can carry home and use it to cook the vegetables. And presto! We have soup as well.
6. Shake some herbs or spices over the vegetables to reduce the salt in your diabetes menu.
7. Sometimes we cheat a little by adding a small piece of lean ham or turkey. It’s not really cheating because we use this instead of fat. So there!
8. Make use of a little vinegar or lemon or lime for your vegetables in your diabetes menu.
9. If you must have a little fat for your vegetables in your diet menu, it won’t harm you. Just use Canola oil or Olive Oil or light margarine instead of fat from butter or shortening and meat.
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