A clinical dietitian explains how non-starchy vegetables can help manage blood sugar levels and improve overall health. Non-starchy vegetables are low in carbohydrates, high in fibre, and rich in antioxidants, making them effective in slowing glucose absorption and preventing sharp sugar spikes after meals. These vegetables include bottle gourd, Indian baby pumpkin, cauliflower, beans, spinach, cabbage, bitter gourd, ridge gourd, and capsicum. In contrast, carrots, beetroots, potatoes, and sweet potatoes contain more starch and natural sugars, so they should be eaten in moderation. A woman who struggled with high fasting blood sugar and post-meal spikes found significant improvement by incorporating non-starchy vegetables into her diet. Her energy levels became more consistent, and her glucose readings improved within weeks. The fibre in these vegetables also supports digestion, reduces bad cholesterol, and helps manage diabetes-related complications. Including about five servings of non-starchy vegetables daily across meals can stabilise blood sugar levels and boost metabolic health.
How One Woman Improved Her Blood Sugar With Vegetables
A woman arrived with fasting blood sugar levels around 110 mg/dL and frequent post-meal spikes. Her diet consisted mainly of roti and dal, with very few vegetables. She disliked traditional Indian-style cooked preparations. The dietitian introduced non-starchy vegetables in continental-style formats, such as grilled broccoli, sautéed bell peppers, and vegetable kebabs. Broccoli-stuffed chapatis were also added. These fibre-rich, low-glycemic additions helped slow glucose release in her body. Within weeks, her post-meal sugar readings showed noticeable improvement. Her energy levels became more consistent, and she felt less fatigued throughout the day. The changes were achieved without eliminating her favourite foods, making the approach sustainable and enjoyable for her.
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