What fruits and vegetables are good for diabetics and weight loss?

Articles May 03, 2020 10:24

Diet frightens you by controlling the amount of sugar in the food. The following foods you can eat as much as you want without worrying about weight gain or diabetes.

When it comes to diet for people with diabetes (diabetes), the most important thing is a balanced diet to both help stabilize blood sugar and ensure adequate nutrients for the body to function. action, helps prevent hunger and appetite.

According to the National Institute of Nutrition, the ratio of energy-generating ingredients in daily meals of diabetics specifically determined as follows will be very good in stabilizing and treating the disease:

- Protein: The amount of protein should reach 1 - 1.2 g / kg / day for adults, that is, the ratio should be equivalent to 15 - 20% of the diet.

- Lipid: The ratio of fat should be 25% of the total dietary energy, should not exceed 30%. limiting saturated fatty acids. This helps stabilize blood sugar, prevent atherosclerosis.

- Gluxit: The rate of energy provided by gluxit should reach 50-60% of the total dietary energy of diabetics. Choose foods with a low glycemic index such as brown rice, rye bread, oats, whole beans, etc.

What fruits and vegetables are good for diabetics and weight loss?

Foods that are good for people with diabetes or weight loss

Lettuce

Lettuce is quite hard and crunchy so it's often used to make salads. You can eat lettuce freely without worrying about adding 1cm to your waist. Lettuce also boosts the immune system because it is rich in folate, manganese and iron, along with essential vitamins like vitamins A, C, D, E, K and group B. Each 100g of lettuce has only about 0.8g of sugar. , less than 1/20 of the amount of sugar in breads.

Asparagus

Asparagus is often used to treat various ailments. Asparagus is fat-free and nearly sugar-free, while it has many important and beneficial nutrients, including A, C, E, K, B6, minerals and proteins.

What fruits and vegetables are good for diabetics and weight loss?

Broccoli

These dark, leafy greens are almost fat-free and contain very little sugar, while being rich in essential nutrients. Broccoli contains vitamins A, C, D, E, K, fiber, calcium and minerals and antioxidants that are extremely good for health and help improve skin problems.

Watch next: Preventing Pre-Diabetes

Tiny cabbage

Tiny cabbage (Brussel Sprouts) is also a very low-fat, sugar-free vegetable that is often used in many salads. This vegetable also contains anti-cancer ingredients.

Cabbage is the same family as tiny cabbage, and of course they are low in sugar and low in fat. Cabbage is also rich in vitamins A C, D, E, K and many other minerals.

What fruits and vegetables are good for diabetics and weight loss?

Grapefruit

Grapefruit is one of the most effective remedies for coughs and colds. The important vitamin C content in grapefruit can protect you from the risk of anemia due to lack of vitamin C. Grapefruit is a fat-free fruit that you can eat without worrying about which extra fat will increase.

Avocado

Avocados are rich in nutrients, high in fiber, vitamins like E, A, K, B6, C, but low in sugar and fat. In addition, the amount of folate, copper and protein in avocados are very good for treating skin and hair problems.

What fruits and vegetables are good for diabetics and weight loss?

Papaya

Papaya is rich in vitamins, especially vitamin A. The carotene content also makes papaya listed in fruits list that can prevent cancer. Papaya is also low in sodium, good for people with cholesterol problems. This fruit also contains antioxidants, slow down the aging process, prevent baldness and control dandruff.

Tomato

Whether the tomato is controversial about whether it belongs to the fruit or vegetable family, one thing is for sure, it is low in fat and almost no sugar. Tomatoes contain the vitamin K needed for strong bones. The high content of vitamin A in tomatoes also helps improve vision and prevents other eye diseases.

Wish you choose for yourself the food that suits your taste and apply a balanced diet to effectively control your diabetes.

Watch next: 6 Foods That Don't Raise Blood Sugar Levels for Diabetic

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