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Last updated on August 30th, 2022
Being diagnosed with type 2 diabetes does not indicate that a person has to avoid tasty food. Vegetables form an integral part of a diabetic-friendly diet and one of them is ASPARAGUS. They are filling and tasty at the same time. No food product is strictly banned for individuals with type 2 diabetes. So is asparagus good for diabetes?
A healthy diet for diabetic patients is all about practicing portion controls and keeping a careful balance of nutrients. The best veggies for a type 2 diabetic contain low GI value. They are rich in fiber, or high in nitrates that lower blood pressure. This article explains the best veggies for type 2 diabetics, what is asparagus, and its benefits for diabetic patients.
Vegetables Good for Diabetes
Consuming a varied option of foods, such as a combination of various veggies, may aid a diabetic patient stay healthy while enjoying an array of meals.
Low Glycemic Index Veggies
The glycemic index ranking of a food item indicates how rapidly a person’s body absorbs sugar from that food. The body absorbs blood glucose much quicker from high glycemic index foods than from low-GI foods. Diabetic patients must have veggies with a low GI value to prevent blood glucose spikes.
Not all vegetables are good for diabetic patients, and a few have a high GI score. Boiled potatoes, for instance, contains a glycemic score of 78. The glycemic values for well-accepted veggies are given below:
- Broccoli GI 10.
- Tomatoes GI 15.
- Frozen green peas GI 39.
- Boiled carrots GI 41 and raw carrots GI 16.
Low-GI veggies that are good for diabetics include:
- Asparagus
- Broccoli
- Celery
- Cauliflower
- Peppers
- Eggplant
- Spinach
- Green beans
- Lettuce
Summary
It is significant to note that the GI offers a relative value to each food product and does not indicate the glucose content.
Also Read: HbA1c Test, Levels and Chart for Adults
What is an Asparagus?
Asparagus is officially termed Asparagus Officinalis. It is a member of the lily family. This well-known veggie is available in a range of colors such as white, green, and purple. People use this veggie in a variety of dishes globally, such as frittatas, pasta, and stir-fries.
Also, asparagus contains fewer calories and packs all the vital vitamins, minerals, and antioxidants. It is an exotic veggie that is slowly being accepted in cookeries worldwide. Asparagus shoots are generally present in Chinese foods and in a few south-Indian meals too. It is a moderately costly veggie. And, for this reason, people use it economically, majorly in gourmet meals. In addition to offering a crunchy or crackling flavor, it provides a host of nutritional benefits.
Among all the benefits asparagus provides, its capability to fight type-2 diabetes makes it veggie with health-supporting properties. It contains lesser calories, and high proteins, and is a rich source of minerals, specifically potassium. Regular intake of asparagus might cause high urine and salt excretion that might ultimately aid in managing normal blood glucose levels.
Summary
Traditionally, asparagus was used for herbal healing purposes. It was composed of great medicinal properties. Given all the benefits of consuming this veggie, it is only sensible to add it to a meal plan to manage ailments such as diabetes.
Asparagus Nutrition
Asparagus contains a remarkable nutrient profile. In actual fact, just 1/2 a cup (90 grams) of cooked asparagus consists of:
- Protein: 2g
- Fiber: 2g
- Fat: 0.2 g
- Vitamin K: 57% of the RDI
- Folate: 34% of the RDI
- Vitamin A, C & E: 18%, 12% & 7% respectively of the RDI
- Potassium: 6% of the RDI
- Phosphorous: 5% of the RDI
- Calories: 20
In addition, asparagus possesses little quantities of other micronutrients such as iron, zinc, and riboflavin. The vegetable is an outstanding source of vitamin K, a vital nutrient required in bone health and blood clotting.
Moreover, asparagus contains a rich amount of folate. It is a nutrient important for a healthy pregnancy and other vital body processes. These may involve DNA production and cell growth.
Summary
Asparagus packs several nutrients. It contains rich amounts of vitamins A, C, E, fiber, folate, and chromium.
Also Read: C Reactive Protein Normal Levels
Good Source of Antioxidants
Antioxidants are substances that aid in protecting the body cells from the damaging effects of oxidative stress and free radicals. Oxidative stress adds to chronic inflammation, aging, and other ailments such as cancer.
Asparagus similar to other leafy greens contain a rich number of antioxidants. These may involve vitamins E, and C, glutathione, polyphenols, and flavonoids. Asparagus is chiefly rich in flavonoids isorhamnetin, quercetin, and kaempferol. These compounds are seen to have anti-inflammatory, blood pressure-lowering, antiviral, and anticancer effects in various studies.
Besides, purple asparagus comprises effective pigments known as anthocyanins. These provide this veggie its vibrant color and possess great antioxidant effects on toa person’s body. Actually, enhancing the intake of anthocyanins has been found to lower blood pressure and the risk of heart attacks and cardiovascular problems. Having asparagus in combination with other fruits and veggies may offer a person’s body many antioxidants to support good health.
Summary
Asparagus is one of the best veggies for its ability to counteract cell-damaging free radicals. This might aid in delaying the process of aging and lowering inflammation.
Also Read: Benefits of Sabja Seeds For Diabetes
Asparagus Benefits for Diabetes
A recent study recommends that consumption of asparagus may aid in regulating type 2 diabetes. Researchers also observed that a frequent intake of this veggie may keep the glucose levels in check. Also, it has been found to enhance the production of insulin in the body.
The observations were derived from studies involving diabetes-induced rats with low insulin levels and high levels of blood glucose. Half of the lab rats were given asparagus plant extract each day for a month, whereas, others were given type 2 diabetes medication, i.e., Glibenclamide.
Blood test outcomes found that low levels of the asparagus extract regulated the levels of blood sugars. However, they failed to improve the production of insulin. High doses did, yet, improve the formation of the blood glucose controlling hormone by the pancreas. The research recommends asparagus extract exert powerful anti-diabetic effects.
Their observations back to preceding studies, which examined the potential of asparagus in diabetes management.
Also Read: Madhunashini Vati For Diabetes
Research on Asparagus Particular to Type 2 Diabetes
- Asparagus aid in decreasing the risk of diabetes, cardiac problems, and other complications. This is due to the anti-inflammatory and antioxidant constituents present in this veggie.
- The asparagus fiber count is high. Asparagus supports gut health as it comprises naturally occurring inulin. Inulin is a prebiotic fiber that aids in feeding the beneficial probiotic bacteria present in the intestine.
- Various constituents in asparagus can also be efficacious at lowering the risk of cancer.
Summary
Asparagus has been found to improve insulin activity, giving rise to better glycemic control. It appears to support healthy liver and decreases the levels of lipids in mice. Hence, it might produce some benefits for humans as well.
Also Read: Indian Diabetic Diet Plan
Asparagus Health Benefits
- Vitamins C and E are both antioxidants that protect the body from free radical damage and promote healthy skin.
- Vitamin K is essential for blood clotting and heart health.
- Fiber is crucial for healthy digestion and bowel movements and can lower cholesterol.
- B vitamins are essential for all of the body’s many metabolic processes, including the metabolism of sugars and starches.
- Asparagus contains saponins, which are anti-inflammatory.
- Protein helps stabilize blood sugar and promote satiety (your feeling of fullness).
Asparagus Recipes
Asparagus with Lemon and Sesame
Saute some fresh green asparagus in garlic, butter, and toasted sesame seeds. After that, garnish it using lime juice for a sour taste. This dish is ideal for a mild low-carbohydrate dinner or party appetizer.
- Heat a vessel of water and boil it.
- Add some asparagus for five to ten minutes and wash in chilled water.
- Then, add two tablespoons of olive oil and add garlic. Saute both of them.
- Then, add asparagus and mix till the mixture becomes warm. Add pepper and butter salt.
- Keep stirring and add some lime juice.
- Serve hot and garnish it using some toasted sesame seeds.
Also Read: Do Antibiotics Raises Blood Sugar Levels?
Asparagus with Smooth Mushrooms
Two nourishing food products such as chestnuts and asparagus meet to make a healthy and flavorful dish. Saute chestnuts and asparagus with ginger and spring onions and season it using some soya sauce. Enjoy this tasty dish with bread croutons and creamy mushrooms on the side.
- Slice the asparagus into some pieces.
- Cutwater chestnuts as well.
- Heat some oil and fry spring onions and ginger for a minute.
- Add water chestnuts and asparagus. Stir fry for two minutes.
- Add some seasoning, soya sauce, and water. Cook for five minutes until asparagus becomes tender.
- Put the mushrooms in an oven-safe pan or dish.
- Put a drop of butter inside each cap. Add some milk and cream.
- Seal the lid and cook over a mild flame for nearly ten minutes.
- Serve the asparagus with bread croutons.
Also Read: Benefits Of Coconut Water
Asparagus and Yellow Pepper Stir-Fry
Stir fry the crispy asparagus with almonds and yellow peppers in olive oil. Then, spice up the mixture using pepper and red chili. It is an ideal dish for a healthy snack just prior to dinner.
- Heat the pan and mix two tablespoons of olive oil.
- After that, add asparagus, yellow pepper, red chili, and almonds to the pan.
- Season it using jeera, pepper, and salt.
- Cook it for five minutes.
- Serve hot.
Summary
Asparagus is a great veggie to add to a diabetic diet. It is referred to as a non-starchy veggie that people may consume very liberally in the advisable foods list. Asparagus is a delicious and nourishing inclusion in any diet. It contains low calories and is a rich source of nutrients. These nutrients can be vitamins A, C, K, fiber, and folate. Moreover, consuming asparagus has several potential health benefits. These benefits can be better digestion, weight loss, healthy pregnancy, and reduced blood pressure. Moreover, it’s low-cost, simple to make, and prepares a delicious inclusion in a number of recipes.
Also Read: Is Watermelon Safe For Diabetics?
FAQs:
Are there any interactions of asparagus with medicines?
Asparagus may have an effect similar to diuretics or water pills. Consuming asparagus may reduce how well a person’s body eliminates lithium. This might augment how much lithium is in a person’s body and cause severe side effects. Discuss with a healthcare provider prior to utilizing this food if a person is using lithium.
Is asparagus safe for renal health?
Not many people link asparagus with bladder and renal health. Astonishingly, asparagus is accepted for preventing kidney stones and bladder stones. Moreover, it prevents anemia owing to a lack of folic acid. Also, asparagus may assist in tackling urinary tract infections and eradicating constipation.
What are the adverse effects of consuming asparagus?
There are no unsafe side effects of consuming an excess of asparagus. However, there might be some unwanted side effects like acidity, and a visible smell in the urine. Also, it is possible to experience an asparagus hypersensitivity, in which case a person must not have it.
Does asparagus contain sugar?
Asparagus is a sugar-free veggie. People may use it for a range of medical conditions. Asparagus comprises zero percent fat and no sugar. It aids in improving metabolism as it comprises vitamins A, C, and K.
References
- https://food.ndtv.com/food-drinks/diabetes-diet-with-asparagus-4-ways-you-can-use-this-veggie-to-regulate-blood-sugar-levels-2099225
- https://www.diabetes.co.uk/news/2012/nov/asparagus-may-have-anti-diabetic-benefits-99047861.html
- https://www.medicalnewstoday.com/articles/317225
- https://diabetesmealplans.com/10321/asparagus-and-type-2-diabetes/
Last Updated on by Dr. Damanjit Duggal
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