Jakarta, CNBC Indonesia – Vegetables are known to be very good for consumption because they are beneficial to the health of the body. However, it turns out that not all vegetables are good for diabetics. This is because some vegetables contain a high glycemic index rating.
Reporting from the official website of the Ministry of Health (Kemenkes), the Glycemic Index (GI) is an indicator of how fast or slow carbohydrates are in increasing blood sugar levels in the body.
“Meal planning for diabetics is an absolute thing to do, one of which is choosing foods with a low glycemic index, which is less than 55,” wrote the Ministry of Health, quoted on Thursday (16/3/2023).
So, what vegetables should diabetics avoid? The following is a summary, reported by All Recipes:
1. Potatoes
Potatoes contain a higher amount of carbohydrates than any other vegetable. Carbohydrates can turn into sugar and increase blood sugar. Therefore, diabetics are advised to avoid potatoes, especially processed potatoes, such as french fries or chips.
2. Corn
Corn on the cob is often chosen as a snack or side dish. However, these foods cannot be used as an option for diabetics. Because, the carbohydrate content in corn is also quite high.
“Half a cup of corn kernels on the cob has 21 grams of carbohydrates and two grams of fiber,” says nutritionist and diabetes expert Harland Adkins.
“If you like corn, keep portions small and balance them with protein and high-fiber foods,” she says.
3. Peas
Similar to corn on the cob, peas are also not good for people with diabetes to consume excessively. Because peas also contain high carbohydrates. Therefore, Adkins advises diabetics not to eat peas.
4. Yellow Pumpkin
In each serving or about 245 grams of pumpkin contains 16 grams of carbohydrates and less than 3 grams of fiber. Avoid this type of vegetables because they contain a fairly high glycemic index.
5. Vegetable Juice
Vegetable juice or green juice was not suitable for diabetics. Whatever the type of vegetables, if processed in the form of juice, the fiber will be reduced. Instead of processing it into juice, it’s better to consume it as usual in the form of whole vegetables.
“Just one cup of vegetable juice can contain nearly 20 grams of carbohydrates per cup. That number can increase if you add fruit as an additional sweetener,” says Adkins.
Then, what vegetables should be consumed for diabetics?
Nutritionist, Heater Hanks said, green leafy vegetables are a good choice for diabetics, such as spinach, kale, broccoli, cauliflower, to asparagus. This is because green vegetables are full of nutrients, fiber and antioxidants which are beneficial for lowering blood sugar and controlling insulin response.
(wia)
