When you have diabetes, minding your carbohydrate intake is important. How many and what type of carbs you ingest can help maintain a healthy balance between insulin and glucose levels in your blood, which is a big part of managing the disease’s effects.
Doctors often tout “superfoods” for diabetics that not only help you regulate your blood sugar, but also provide powerhouse portions of vitamins, minerals, fiber and other benefits. Not coincidentally, most are not terribly hard to find – they’re common staples of the local salad bar. So, mind the sneeze shield and stock up on these healthy options.
Romaine Lettuce
A cup of the shredded green, about the right amount for a nice dinner salad, contains less than two grams of carbs (leaving your carb allowance for other salad toppings). Not only is it a low-carb option, it also is packed with beta-carotene and vitamin C, which interferes with the absorption of cholesterol.
Spinach
Popeye, as a sailor, might have suffered from scurvy, but diabetes? Doubtful. As it turns out, the cartoon character’s favorite go-to green is also low-carb. A half-cup contains around three grams of carbohydrates, but also contains antioxidants that help prevent high blood pressure and flavonoids that have been shown to have anti-cancer effects.
Okra
Sure, they may look a little strange, but the okra (also known as ochro or gumbo) is high in fiber and protein. It sports high levels of calcium and potassium. It also has glutathione, which aids your immune system. Better yet? A half cup serving has only 3.5 grams of carbohydrates, leaving carb-counters with plenty of other options to add to the soup pot.
Cucumbers
Rich in vitamin C, a half-cup serving of the veggie chopped will only add two grams of carbs to your salad. If you keep the skin on, you also reap the benefits of the potassium, magnesium and fiber that help lower blood pressure.
Snap Peas
Checking in at a single gram of carbs per half cup, snap peas are also a great source of vitamins C and E, zinc (which helps regulate blood sugar along with providing an immunity boost), anti-inflammatories and antioxidants.
Green Peppers
A half-cup of sliced green bell pepper has only 2 grams of carbs. Added benefits: vitamins A, C and K, along with folic acids that help fight heart disease.
Red Bell Peppers
A half a cup of the red pepper has three grams of carbs which being rich in vitamin A, vitamin C, vitamin K, B6 and folic acid.
Red Onions
All onions are a great source of fiber, potassium and floats, but the red variety has something its white and yellow cousins don’t: They’re higher in antioxidants and have a high content of flavonoids, which we already know have been linked to anti-cancer properties.
You’ll want to keep an eye on the dressing – carbs, sugars and fats can easily be hiding in the smallest of servings. To learn more about keeping your salad healthy, check out this video featuring Betsy Oriolo, MS, RD, LD, CDE, with St. Elizabeth Physicians.
