The National Diabetes Statistics Report of 2021 stated that 29.7 million people of all age or 8.9% of the U.S. population had diagnosed diabetes. About 352,000 children and adolescents younger than age 20 years or 35 per 10,000 U.S. youths had diagnosed diabetes. This includes 304,000 with type 1 diabetes. About 1.7 million adults aged 20 years or older—or 5.7% of all U.S. adults with diagnosed diabetes—reported both having type 1 diabetes and using insulin. Around 3.6 million adults aged 20 years or older or 12.3% of all U.S. adults with diagnosed diabetes started using insulin within a year of their diagnosis.  In fact, of the 37 million Americans who have diabetes, the vast majority nearly 95% have type 2, which is most often diagnosed in midlife and beyond, but can also be discovered when you are younger.

When you eat extra calories and carbohydrates, your blood sugar levels rise. If blood sugar is not controlled, it can lead to serious problems. These problems include a high blood sugar level, called hyperglycemia. If this high level lasts for a long time, it may lead to long-term complications, such as nerve, kidney and heart damage. You can help keep your blood sugar level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss can also make it easier to control blood sugar and offers a host of other health benefits.

What does a diet for people with diabetes involve?

A diet for people living with diabetes is based on eating healthy meals at regular times. Eating meals at regular times helps to better use insulin that the body makes or gets through medicine. A healthy-eating plan provides a well-organized, nutritious way to reach your health goals safely and improve your eating habits, tastes, and lifestyle. Consuming a diet that contains a range of vegetables and some antioxidants can benefit anyone’s health especially for people with type 2 diabetes.

1) Special benefit foods:

·       Green leafy vegetables, such as kale and spinach contain Alpha-Lipoic acid (ALA) that helps slow down metabolic syndrome, oxidative stress and diabetic neuropathy.

·       Allium vegetables, such as onion and garlic have N-Acetyl Cysteine (NAC) antioxidants that prevent side effects of drug reactions, toxic chemicals, breaks down excess mucus and even help reduce the risk of diabetic complications.

2) Nitrate-rich vegetables:

·      Leafy Greens-Arugula, Lettuce, Spinach

·      Root- Red Beetroot, Carrot, potato

·      Umbellifers-Celery, Coriander, Anise, Cumin, Parsley, Parsnip Fennel, Hemlock

·      Cruciferous vegetables -Leek, Cabbage, Cauliflower, Cucumber, kale, bok choy, broccoli

·      Rheum rhabarbarum -(Rhubarb)

Nitrates are chemicals that naturally occur in specific vegetables. It is best for people to choose vegetables with naturally high nitrate content rather than those with nitrate that manufacturers have added during processing. People with type 2 diabetes often have a higher risk of cardiovascular disease because persistently high blood sugar levels can damage the heart and the blood vessels. Eating foods naturally rich in nitrates may help reduce blood pressure and improve overall circulatory health.

3) Protein-rich vegetables:

·       Cruciferous-Broccoli, Cauliflower, Brussels Sprouts, Bok Choy, Watercress

·       Leafy Greens-Spinach, Mustard Greens, Collard Greens

·       Perennial/Fibrous-Asparagus

·       Herbs-Alfalfa Sprouts

Protein-rich foods help people feel fuller for longer periods, reducing the urge to overeat or snack between meals. Protein also stimulates the release of insulin from the pancreas. In this way, it can help lower blood sugar levels after a meal or snack that combines a protein source with carbohydrates. Daily protein recommendations depend on a person’s size, sex, activity level, and other factors, such as women who are pregnant or breastfeeding. A registered dietitian can help determine the unique daily protein needs.

4) Foods that are high in fiber take longer to digest and be less likely to have a blood sugar spike.

Raw vegetables have more fiber than cooked, ground, or processed vegetables. Fiber rich foods boost digestive health, reduce constipation, and LDL (“bad”) cholesterol, help weight management, and blood glucose control. The American Academy of Nutrition and Dietetics recommends 25 grams (g) of fiber per day for females and 38 g for males and this recommendation varies depending on body size, overall health, and other factors.

Why Choose Vegetables?

·                Eating a range of vegetables can provide the vitamins, minerals, and antioxidants to stay healthy.

·                The carbohydrates in vegetables provide energy but are less likely to cause a blood sugar spike than those from baked goods and sweet snacks.

·                Vegetables with a low to moderate GI ranking can help manage blood glucose levels.

·                Nitrate-rich foods can help lower the risk of cardiovascular disease.

·                Vegetables can be a filling, low-calorie option for people managing their weight.

Please explain the Diabetes Meal tips.

·       Opt for fresh foods where possible.

·       When buying canned foods, choose those without added sugar or salt or drain the liquid before use.

·       Flavor vegetables with herbs, spices, or low-salt seasonings, drizzle with lemon juice or try a vinegar pepper sauce.

·       Boil, bake, or grill vegetables or roast them in a little vegetable oil rather than frying them. This will reduce calories and fat intake.

·       Leave the peel on vegetables when possible to boost the fiber content. When adding high-fiber foods to the diet, introduce them gradually to prevent abdominal discomfort.

·       Where appropriate, opt for raw vegetables as they contain more nutrients.