1. Bitter-gourd (Karela)
Bitter-gourd or karela helps in making your insulin active. Mostly in Type 2 diabetics, insulin takes a dormant state and does not help in converting sugar into energy. Karela/bittergourd can help do that. The best way to consume it is by making a juice, which is bit bitter in taste. It can also be cooked as a dry curry with onions and jaggery (if it’s too bitter for you).
2. Spinach (Palak)
One cup of spinach or palak can compensate for 6% of your daily requirement of magnesium. Magnesium helps in regulating blood sugar levels. Palak is also highly rich in iron can be cooked with dal or as a dry curry.
Bottle-gourd or lauki is a perfect vegetable for diabetics as it has 92% water and mostly fiber, which helps in easy digesting of food. Lauki has negligible amounts of glucose and thus is a very good vegetable for diabetics. It can be consumed as juice or as wet and dry curries. For some indulgence, you can try lauki koftas or lauki halwa with jaggery too.
Ridge-gourd or turai is a very healthy vegetable and is highly efficient in lowering blood glucose levels. With very low calorific value, turai helps in detoxifying body and also keeping weight in check. Rich in vitamins and zinc, it can be prepared in the form of curry.
Cauliflower or phool-gobhi has abundant vitamin c and a cup of it can serve half of your daily requirement. It helps a great deal in lowering your sugar levels and can easily be made into curry or can be eaten after roasting or boiling with a pinch of salt and pepper.
Low in carbohydrates and rich in vitamins A, C, and K, broccoli comes from the family of cauliflowers and also contains fiber and iron. It can be eaten with salad, or can be used in curries and pulavs.
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