In support of World Diabetes Day today, we share with you some diabetic recipes that incorporate all the best vegetables that help to lower blood sugar and improve health.
Diabetics are recommended to consume at least three to five servings of non-starchy vegetables daily. Non-starchy vegetables have a low glycemic index and contain very few carbohydrates, and can help to promote healthy and stable blood glucose levels.
One serving equals 1 cup of raw, whole vegetables or a half cup of vegetable juice. That equals a daily recommended intake of three to five cups of raw, whole vegetables. Seems like a lot? Then introducing juice into your diet is a good idea.
Just one glass of vegetable juice a day and a couple of servings of raw, whole vegetables will be enough to fulfil your recommended daily intake of fruits and vegetables. Making juice at home is the best way to get your fill of vegetable juice.
If you’re looking to buy a juicer, look at cold press juicers. A cold press juicer slowly squeezes out juice from vegetables, giving your juice the full natural flavour and maximum nutrients. This is because the cold pressing method doesn’t produce any heat or friction, which can destroy enzymes and nutrients in produce.
If you have your own cold press juicer, try juicing to fulfil your recommended daily intake of vegetables, but keep eating whole vegetables as well to get enough fibre in your system.
Vegetables that are best for diabetic recipes include:
- Dark leafy green vegetables such as spinach, kale and collards.
- Carrots – high in vitamin A and carotenoids, they help regulate blood sugar and improve eyesight.
- Tomatoes – high in Vitamin C and lycopene, helps to stimulate your immune system and reduce cardiovascular problems.
- Squash – high in vitamins A, C, B, and calcium and iron, great to help with eyesight and cardiovascular problems.
- Asparagus – high in vitamins A and C and high in fibre, helps to control blood sugar and reduce cholesterol.
Many of these vegetables can be made into a great-tasting juice recipe when incorporated into other vegetables such as cucumber, celery, beets, lettuce and brocolli. We share with you some easy and healthy juice recipes that are great to help with sugar intake and diabetes.
Healthy juice recipes for diabetics
Carrot, Tomato and Cucumber Juice
- 1 carrot
- 1 cucumber
- 2 ripe tomatoes
Carrots are great for helping to regulate blood sugar and add a lovely sweetness to juice, whereas cucumber and tomato help to reduce sugar in urine.
Carrot, Green Apple, Celery and Spinach Juice
- 2 carrots
- 1 green apple
- 1 bunch of spinach
- 1 celery stalk
Spinach is an excellent vegetable for diabetics as it is very low in carbohydrates. Combining spinach with celery, green apples and carrots give the juice an extra kick of nutrients and better taste.
Capsicum with Bitter Gourd Juice
- 1/2 capsicum (or green bell pepper)
- 1/2 bitter gourd
- 1/2 cucumber
- 1/2 green apple
- 2 celery stalks
Bitter gourd (or bitter melon) helps to regulate metabolism and both bitter gourd and capsicum contain some components that help to lower blood glucose.
Delicious Broccoli Juice
- 1 stalk of washed brocolli
- 3-4 washed carrots
- 2 green apples
A University of Warwick research suggested that broccoli could help to reverse damage caused by diabetes to heart blood vessels as it encourages the production of enzymes that protect blood vessels and reduce molecules that cause significant cell damage. Broccoli combined with carrots and apples make a great, sweeter-tasting vegetable juice that’s great for diabetics.
Do experiment with different combinations of leafy green vegetables and sweeter-tasting vegetables like carrots and cucumber to make your own perfect vegetable juice with your cold press juicer.
Have your own vegetable juice recipe? Share it with us in the comments section below.
More Diabetic Recipes
Juice Pulp Recipe – Carrot Cake (Includes a sugar-free, diabetic-friendly version)