Five Vegetables to Try
1. Rainbow carrots
Low in carbohydrates, this variety of carrots is a great addition to your daily meals. Whether eaten as a snack or chopped up and added to a salad, carrots provide a satisfying taste and crunch! The rainbow variety includes purple, white, yellow as well as orange carrots and you will be surprised how much the flavors vary. These different colors also offer a variety of nutrients such as anthocyanins in purple carrots, antioxidants that help remove toxins from the body. All carrots are great sources of fiber. Fiber is an important part of any diabetic diet as it helps to slow the digestion of glucose into the bloodstream.
One of the trendiest foods right now, do not let the light color fool you. Cauliflower is loaded with nutrients. It is also rich in phytonutrients, cancer-fighters that help remove unwanted toxins from the body. As with all vegetables, cauliflower is loaded with fiber leading to slower digestion of glucose eaten along side it, as well as promoting a feeling of satiety. Try roasting cauliflower topped with a small amount of pepper and cumin in the oven at 425°F for approximately 20 minutes or until it is softened and slightly browned. Steamed cauliflower is a favorite around here and could easily be made into a macaroni and cheese substitute with the addition of some shredded cheddar cheese, yum!
Although less popular than it used to be, kale is a nutritionally packed crucifer. “All varieties of kale grown today are good sources of cancer-fighting, heart-protective glucosinolates…. [and] is also high in antioxidant value. One serving of kale has more calcium than six ounces of milk and more fiber than three slices of whole-wheat bread.”1 Some people may find that kale tastes too bitter. Try adding it to a mix of greens for a salad, as an addition to a green smoothie, or even on a sandwich for some extra crunch and flavor. The health benefits are surely worth some experimentation in the kitchen!
4. Brussels Sprouts
Brussels sprouts may be up there with broccoli as one of the most unloved vegetables by children. Although they are bitter, they are chock full of beneficial elements. “In a 2009 test-tube study, extracts of the vegetable destroyed 100 percent of human cancer cells of the breast, pancreas, stomach, prostate, and lung.” 1 Try roasting them in the oven after sprinkling them with salt and pepper. The inside remains soft while the outside develops a slight crisp. Delicious!
Once you read about the abilities of the shallot, you will definitely want to give them a try. They are usually found in the supermarket near the garlic and onions. Although much smaller than onions, surprisingly they pack enough flavor to replace one in any recipe. “Ounce for ounce, they have six times more phytonutrients than the typical onion. They are second only to garlic in their ability to destroy cancer cells.”1 Try dicing them up with some garlic cloves and sautéing them before adding your ground meat for spaghetti sauce or tacos. Not only is their flavor delicious, but their cooking aroma is also amazing.
What aspect of diabetes management do you struggle with most?