Diabetes is a medical condition that is seen to be rapidly increasing all over the world. More and more people are being diagnosed with this which proves to be quite a concerning issue. According to research, there are about 463 million people that fall in the bracket of 20 to 79 who are affected by this hormonal disorder. So, you can only imagine how widespread this is.
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Now, the issue is that, people with diabetes need to be very careful with what they’re eating to ensure they remain healthy. Since your body fails to produce enough insulin or doesn’t know how to properly utilize it, it cause your sugar levels to soar. Therefore, eating low levels of sugar is essential to maintain your health.
The good thing is that fruits and vegetables are great for individuals who have diabetes. You might need to be careful about the quantity you’re taking in, but if you have the two in good proportions, you’re set for fighting off high blood sugar levels.
What Vegetables are Good for Diabetics?
You might be wondering which vegetables are good for diabetics, the truth is that many of them are good for you if they’re cooked properly. But here are some that are quintessential for diabetics:
- Broccoli
- Artichoke
- Lettuce
- Cabbage
- Eggplant
- Peppers
While there are plenty more vegetables that are considered to be great for diabetics, we’re going to be focusing on one specific for now– cabbage. It’s one of the best thing that you can add to your diet, especially if you have diabetes.
Is Cabbage a Good Vegetable for Diabetics?
You must be wondering why cabbage is considered to be a great option for diabetics. It’s true, it’s perhaps one of the most unappealing vegetables that you might have come across; it doesn’t taste great if not cooked properly, it doesn’t smell that great, and you probably haven’t come across many recipes for it.
Great new! Cabbage doesn’t have to be boring and you can enjoy it similar to other vegetables by cooking it the right way. If you’re a diabetic, then you should make sure that you have this penned down so that you can easily make tasty cabbage recipes. These will be essential to your health and also keep your taste buds happy.
How to Cook Cabbage for Diabetics?
When it comes to cabbage, you should know that there are three different types of cabbage, including green, red, and savoy. They’re all filled with manganese, fiber, potassium and more. Not only this, but they provide a great supply of glucosinolates that are great for diabetics.
When it comes to how you should be cooking your cabbage, you need to know about a simple process. Always remember one thing, if you’re going to cook your cabbage, you should never ever turn the flame on too high or cook it for too long. If you do this, it’s going to overcook your cabbage.
You want to stay away from overcooking your cabbage since you will be getting rid of all the nutrients that you need from it. The best thing that you can do is steam is lightly or have it raw. You can try combining it with olive oil or lemon juice to make it more delicious.
The truth is that cooking cabbage extensively is going to leaving you with vegetable free from all of the good nutrients that it came with. There’s no point of having cabbage as a diabetic if you’re going to cook it extensively. It won’t help you control your blood sugar as it’ll be free from its benefits.
If you’re to enjoy all the benefits of cabbage, then you must make sure that you have it raw or lightly steamed. This will keep the nutrients intact and allow you to enjoy the healthy vegetable.
Different Cabbage Recipes for Diabetics
You must be wondering what recipes you can go for when it comes to cabbage, especially since you can’t cook it too much. Well, here are some to get you started. They’re scrumptious and will leave you wanting more.
Chicken Carbonara with Cabbage Noodles
If there’s one thing that everyone loves, its noodles. This pasta recipe is quite simple and you’re sure to be left feeling full and happy after eating this healthy mix. You can go ahead and use regular ingredients that you would use to make a chicken carbonara. Make the carbonara sauce with the chicken and keep it ready.
Here’s the fun part. Now all you have to do is cut up your cabbage very thinly, similar to noodles. This will grab it better with the fork. You can also steam your cabbage for a bit to make it softer, but we personally love the added crunch with the carbonara. Layer your cabbage on the bottom of a bowl and add your chicken carbonara sauce on the top, and there you have it.
You’re going to be left wanting for more when it comes to this delicious combination!
Easy Coleslaw
The easiest thing for you to make for yourself or any other diabetic person is a coleslaw. It’s simple and basic, and the best thing is that it won’t require too many ingredients or time to whip up. Rather than using the regular ingredients, try changing it to a different recipe.
Use yogurt, mustard, lemon juice, coleslaw mix, cabbage, dill, and salt to create one of the most delicious coleslaw. Keep in mind that this is mostly a side dish, so it’s best not to go overboard in eating this, especially if you’re diabetic. All you have to do is mix all the ingredients together and enjoy a delicious coleslaw that goes with your main dish.
Cabbage Stir-fry
Another easy and simple recipe for you to create in no time. Cabbage stir-fry is perhaps one of the easiest recipes that we go for when we don’t have time to cook something up. You can create your cabbage stir-fry with almost any ingredients that you want. Here’s a hint: use leftovers.
Using leftovers and cabbage to create a meal is quick, easy, and delicious. Add your choice of meat, vegetables that include a lot of cabbage, spices, and anything else that you might want to add. Mix is all up and enjoy the cabbage stir-fry. This is one of those items that you can whip up in minutes and enjoy eating as well.
Cabbage Pancakes
We did say that you shouldn’t over heat your pancakes, but you should try cabbage pancakes at some point in your life. They’re one of the most delicious and healthy snacks that we’ve ever come across. They’re savory, so don’t be confused with the work pancakes.
Typically, these are eaten with savory dips that enhance the flavor of cabbage pancakes. Make sure to use almond flour, sour cream, a bit of hot sauce, and avocado oil in the process of creating these pancakes.
Cabbage Salad
Now, if you’re wondering whether there’s something unique about this, the truth is that it’s not. The recipe is a long-standing one that you might already be having. But it’s a staple to have when it comes to cabbage. Cabbage salad is one of the more popular uses of the vegetable.
People enjoy having cabbage as a salad. And so, you should also use this recipe to try out a typical cabbage salad. You’ll need olive oil, lemon, cabbage, and a bit of mustard. You can add all the colorful cabbages in this to make it more vibrant.
Benefits of Cabbage for Diabetics
Here are some exceptional benefits that cabbage brings to those who are diabetic. A food with functional properties.
Keeps Blood Sugar Low
One of the best things about cabbage is that it’s low in starch content. This makes it great for diabetics as starch makes your blood sugar levels worse. With no sugar present in cabbage, you get to eat is without having to worry about the after effects it might have on your sugar levels.
While regular cabbage is great for this, red cabbage is even better as it helps reduce your blood sugar levels. How is that possible? With the help of its natural pigments, betalains, help ensuring that blood sugar levels remain low.
Maintains Blood Pressure
It’s not only good for those with diabetes, but it is generally filled with antioxidants that are great for everyone. Along with this, it helps maintaining your heart health as it contains polyphenol that helps keep blood pressure low. So, you’re bound to live a healthier life with this ingredient in your meals.
Enhances Kidney Functions
There’s also one more important aspect that having cabbage can help you with; it improves your kidney functioning. The kidney is heavily impacted due to high blood sugar, and so excessive fluids of the body are lost. Cabbage helps regulating your blood sugar and your kidney functioning, ensuring that you don’t have to worry about dehydration or fluid loss.
All in all, make sure that you correctly cook the cabbage for consumption so that you have the right nutrients going in your body for effective results.
