Diabetes is a long-term disease that affects more than 23 million people in the United States, according to certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." Proper nutrition is an important part of managing diabetes symptoms and avoiding health complications. Raw vegetables are not bad for diabetics and when used in conjunction with exercise and ongoing medical attention, they can provide a wealth of nutrients that may help manage this disease.
Blood Sugar Management
Raw vegetables such as broccoli, bell peppers, cauliflower, kale, and spinach are abundant sources of dietary fiber. This nutrient, which is a form of carbohydrate that your body does not digest, may help reduce glucose levels in your bloodstream, according to Balch. This can help prevent hyperglycemia, or high blood sugar, which is a common complication of diabetes. Hyperglycemia can produce symptoms such as headaches, lethargy, physical weakness, cognitive difficulties and fainting. Chronic hyperglycemia can also lead to coma, and can even be fatal.
Cholesterol Management
The dietary fiber found in raw vegetables may help lower triglycerides and low-density lipoproteins, or LDL, in your bloodstream, according to Balch. LDL and triglycerides are the bad components of cholesterol that deposit fats along the walls of your arteries. This can interfere with blood circulation, and may promote heart disease. High bad cholesterol frequently accompanies diabetes -- diabetics typically have higher blood concentrations of insulin, which may elevate LDL and triglycerides. Diabetics also commonly have lower concentrations of high-density lipoproteins, or HDL, a component of cholesterol that helps clear fatty deposits from your circulatory system.
Antioxidant Protection
Antioxidants help prevent cellular damage by depriving lipids and free radicals in your bloodstream of oxygen. They may also help protect you against the formation and growth of cancerous cells. Although the reason is not known, diabetics commonly have higher levels of free radicals than non-diabetics, according to the University of Maryland Medical Center. Raw vegetables contain antioxidant vitamins and minerals such as zinc, beta-carotene, selenium and vitamin C.
Obesity Prevention
Raw vegetables are typically low in calories and saturated fats, both of which can contribute to weight gain. Opting for raw vegetables instead of high-fat and high-calorie foods may help avoid obesity, a condition that can contribute to the onset and progression of diabetes, according to Balch. Serve raw vegetables as side dishes for meals, and pack them as snacks instead of opting for cookies, potato chips, doughnuts or snack crackers.
Considerations
Starchy vegetables, such as white potatoes, corn and sweet potatoes are high in carbohydrates, which may elevate blood sugar levels in diabetics. Also, always scrub raw vegetables with a vegetable scrubber and distilled water to remove potentially toxic fertilizer and pesticide residues.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
- University of Maryland Medical Center: Diabetes
