How does cruciferous vegetables help in better diabetes management?
Cruciferous vegetables such as cauliflower, cabbage, radish, turnips, broccoli, Knol Khol etc, are everyday vegetables used in Indian cooking but most of us are unaware of the fact that they are a great vegetable source for better diabetes management. Let’s find out about the nutritional and diabetes friendly qualities of cruciferous vegetables.
Nutrition of cruciferous vegetables
Apart from being low in calories and high in fiber, cruciferous vegetables are rich in a variety of vitamins, like vitamin C, vitamin K, and folate. Vitamin C is important for immune function and skin health, while vitamin K is important for blood clotting and bone health. Folate is important for fetal development during pregnancy. They are a good source of minerals such as calcium, potassium, and magnesium. These minerals are important for bone health, blood pressure regulation, and nerve and muscle function. They are rich in antioxidants such as beta-carotene, lutein, and zeaxanthin. These compounds can help protect against cellular damage caused by free radicals and may reduce the risk of chronic diseases such as cancer and heart disease. Phytochemicals such as glucosinolates and isothiocyanates have been linked to a reduced risk of cancer and other chronic diseases.
What qualities of crucifers help in better diabetes management?
Cruciferous vegetables have a low glycemic index, which means they do not cause a significant increase in blood sugar levels. This can help people with diabetes manage their blood sugar levels more effectively. They are high in fiber, and help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream. It is low in calories and promotes feelings of fullness and reduces overeating and helps in weight management, another important factor in diabetes management. Cruciferous vegetables are rich in nutrients like vitamins, minerals, and antioxidants, which can support overall health and reduce the risk of developing complications associated with diabetes, such as heart disease and nerve damage. Some cruciferous vegetables, such as Gant Gobi (knol khol) and cauliflower, are good sources of potassium, which has been shown to improve insulin sensitivity and help regulate blood sugar levels.
They also contain compounds with anti-inflammatory properties, which can help reduce inflammation in the body, which is again a common factor in the development of diabetes and its complications. Many cruciferous vegetables contain a compound called sulforaphane, which has been shown to have anti-inflammatory and blood sugar-lowering effects. Emerging research has suggested that the gut microbiome may play a role in diabetes management. Diabetes is a major risk factor for cardiovascular disease, and research has suggested that cruciferous vegetables may have cardiovascular benefits as Sulforaphane acts as antioxidant and reduces oxidative stress which plays a role in development of heart disease.
It is important to consult your doctor and registered dietitian to develop an individualized nutrition plan that fits your specific needs and goals. You can also consider adding Actifiber Natural Sugar Control to your diet, it is 100% plant origin, Soluble fiber nutrition that is Clinically proven to help you manage Blood Sugar, naturally. This is available in single serve sachets that are easy to use.