5 types of orange-red vegetables that diabetics should eat

To control blood sugar, people with diabetes should eat the following orange and red plants:

Carrot

Carrots are rich in soluble fiber, which helps slow down the digestion process, so blood sugar does not increase too quickly after eating. Therefore, carrots are suitable for diabetics' diets, according to the health website Verywell Health (USA).

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In fact, carrots have the lowest glycemic index when they are fresh. The amount of sugar in carrots increases when they are overcooked. Therefore, the best way for diabetics to eat carrots is to eat them raw, steamed or quickly boiled.

Pumpkin

Pumpkin is deep orange in color and is rich in beta-carotene and polysaccharides, a type of complex starch. Some research evidence suggests that polysaccharide extracts from pumpkin have anti-inflammatory effects. lowers blood sugar in diabetics, helps reduce fasting and postprandial blood sugar.

Orange Sweet Potato

Sweet potatoes are rich in fiber, potassium, beta-carotene and fiber. In particular, sweet potatoes contain a lot of soluble and insoluble fiber. Soluble fiber slows the absorption of glucose from the intestine into the blood, while insoluble fiber increases intestinal motility, helps regular digestion, and reduces the risk of blood sugar disorders.

However, cooking method is important. Scientific evidence shows that boiling potatoes has a low to moderate glycemic index. Baking, sautéing, or frying increases the glycemic index. People with diabetes can eat a medium-sized boiled sweet potato for a main meal, along with protein-rich foods such as eggs, beans, or fish, and non-starchy vegetables such as bok choy, Chinese cabbage, or broccoli.

Red bell pepper

Bell peppers are classified as non-starchy vegetables. This means they are low in calories and have a low glycemic index.

In addition, bell peppers are rich in vitamins C, A, and antioxidants that are beneficial for weight control, heart health, and blood sugar regulation.

Beetroot

Beetroot contains biological properties that indirectly help reduce blood sugar. Specifically, beetroot contains natural nitrate. When entering the body, this nitrate can be converted into nitric oxide, which helps improve blood vessel function and increase insulin sensitivity, helping blood glucose enter cells more easily.

Additionally, betalain is a natural red-purple pigment found in abundance in beets. This substance helps reduce oxidative stress, which is a contributing factor to insulin resistance and diabetes complications, according to Verywell Health .