Vegetables provide water for diabetics

Diabetics should eat cucumbers, tomatoes, bell peppers, and spinach to prevent dehydration on sunny days.

Hot weather causes dehydration. According to the Ohio State University Comprehensive Cancer Center (USA), dehydration leads to higher blood sugar levels. People with severe dehydration are susceptible to diabetic ketoacidosis (high acidity in the blood), which is life-threatening. In addition to drinking water, the following foods also contain a lot of water.

Celery, cucumber

Non-starchy vegetables like celery and cucumbers provide hydration without raising blood sugar levels. Celery is about 90-99% water. Cucumbers are 96% water, and one cup (125 g) of sliced vegetables has about 16 calories. They also contain vitamins and minerals that are essential for the body. Celery and cucumbers are rich in fiber and lower in calories and carbohydrates than other foods, helping to control blood sugar well.

Bell pepper

Bell peppers are high in water, fiber, and vitamin C. Fiber slows down digestion, so glucose (sugar) enters the bloodstream more slowly. A 2018 study by Coventry University (UK), with more than 328,000 people, showed that women who consumed more than 25 grams and men who consumed more than 38 grams of fiber per day reduced their risk of developing type 2 diabetes by 20-30%.

According to the US Department of Agriculture, bell peppers are about 94% water, containing potassium, a substance needed to regulate heart and kidney function, nerve conduction, and muscle function. Potassium is also an electrolyte, playing an important role in the hydration process to replenish water for organs.

Bell peppers are rich in water, vitamin C and fiber, which are good for diabetes. Photo: Freepik — Bell peppers are rich in water, vitamin C and fiber, which are good for people with diabetes. Photo: *Freepik*

Tomato

According to the US Department of Agriculture, tomatoes are about 95% water, high in vitamin C and potassium, but low in carbohydrates, which helps control blood sugar. For example, one cup of cherry tomatoes (125 grams) contains about 27 calories and 6 grams of carbohydrates.

Tomatoes are also rich in lycopene, which acts as a powerful antioxidant to protect cells. According to the University of California (USA), lycopene is best absorbed when tomatoes are cooked. Patients should eat cooked tomatoes at least twice a week to get more of this nutrient.

Green leafy vegetables

Dark green vegetables like lettuce, spinach, and kale are more nutritious and vitamin-rich than lighter greens. Spinach is rich in vitamin K, with one cup (125 grams) providing 121% of the daily value for vitamin K, according to the National Institutes of Health. This nutrient helps reduce the risk of blood clots.

Spinach is also high in potassium, contains 90-99% water and is low in carbohydrates that control blood sugar. Kale contains minerals such as calcium, potassium, magnesium, vitamins A, C and K that are essential for the body.

Apple

Apples are rich in fiber, a medium-sized fruit provides 4.5 grams of fiber, which helps slow down digestion and does not cause a sudden increase in blood sugar. Myo Clinic Health System (USA) recommends that women eat 21-25 grams of apples per day, 30-38 grams for men. Diabetics can eat one apple per day or replace it with a pear or peach to provide water for the body.

Berries

Berries such as strawberries, blueberries, raspberries... are rich in water, antioxidants anthocyanin and vitamin C that protect the body from disease-causing free radicals.

If you don't like berries, fruits that are high in water, fiber, and nutrients, such as kiwi and cantaloupe, are also good options. They are low in carbohydrates and have a low impact on blood sugar.

Mai Cat (According to Everyday Health )

Readers ask questions about endocrine diseases - diabetes here for doctors to answer

Source link