Bell Pepper And Diabetes
Beautiful in color and versatile in use, bell peppers are the sweet, crunchy fruit of the Capsicum Annuum plant. Though they are technically a fruit, for culinary and nutritional purposes they are considered a vegetable.
While most of us are familiar with green peppers and even red pepper, yellow and orange peppers are available, and even purple, brown and black varieties exist as well. Believe it or not, red peppers are simply green pepper that have been further ripened/matured.
In contrast to most other peppers, flavors of bell peppers range from mildly tangy to sweet.
Interesting fact: Paprika is a dried, powdered form of bell bepper.
Celery 1 Stalk 05 Cup
Calories: 14 | Total Fat: 0.12 g | Sat Fat: 0.030 g | Poly: 0.056 g | Mono: 0.022 g | Total Carbs: 3.00 g | Fiber: 1.2 g | Net Carbs: 1.8 g | Protein: 0.62 g
Calcium: 32 mg | Iron: 0.32 mg | Magnesium: 9 mg | Phosphorus: 19 mg | Potassium: 213 mg | Zinc: 0.11 mg
Vitamin C: 4.6 mg | Thiamin: 0.017 mg | Riboflavin: 0.053 mg | Niacin: 0.279 mg | Vit B6: 0.064 mg | Folate: 25 ug | Vit B12: 0 mg | Vit A: 391 IU | Vit E: 0.26 mg | Vit D: 0 IU | Vit K: 28.4 ug
Use A White Rice Alternative
White rice is a staple of Chinese food. There are countless cuisines, such as stir-fries, that just isnt complete unless theyre sitting on a fluffy hotbed of white rice.
report this adUnfortunately, white rice can cause significant spikes in blood sugar, which is exceptionally dangerous for diabetics.
In a study conducted by Qi Sun and other researchers, it was discovered that each serving of white rice that an individual consumes daily increases their risk of developing type 2 diabetes by 11%. Quite the significant risk largely due to white rice having a high glycemic index . Luckily, there is a safer alternative.
If you still want a nice bowl of rice to complete your Chinese cuisine, opt for brown rice and reduce your portion size. Brown rice possesses magnesium, which helps your body use insulin more efficiently and is lower on the GI scale, which is a more beneficial rice option over traditional white.
However, brown rice is typically higher in carbohydrates than white, so it is important to eat it in smaller portions. The optimal serving size for brown rice is about a cup. Visually, it shouldnt look any larger than a scoop of ice cream.
If you find that your meal with this small serving of rice isnt enough to satiate you, try supplementing it with high protein vegetables to help fill you faster.
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How To Make Low Carb Roasted Bell Peppers
Wash the peppers and slice off the top. Discard the stem and seeds.
On a cutting board, cut all of the peppers, including the tops, into bite-sized pieces. You can cut strips of your rather, its up to you.
Peel and slice the onions into wedges that are similar in size to the pepper pieces.
Place all cut pepper pieces and the onion wedges into a large Ziploc bag.
Add the Balsamic vinaigrette, olive oil, and garlic to the Ziploc bag.
Seal and then shake the bag and make sure the peppers are covered with the marinade. Marinade for 1 to 2 hours, turning every 1/2 hour to redistribute the marinade.
Line a sheet pan with foil and spray a generous amount of non-stick cooking spray on it. I use foil as it makes for an easy clean-up. . If you choose not to use foil and your sheet pan is not a non-stick version, add some cooking spray to keep the peppers from sticking to the pan.
Pour the peppers and onions onto the sheet pan. Spread them out so that they are even on the pan. Pour any leftover marinade over the pepper mixture.
Bake/Roast in the oven for 25 minutes, in a 400 degree F oven . Remove from the oven, stir the peppers and sprinkle the crumbled feta over the peppers. Return them to the oven and continue roasting for another 20 minutes.
Remove from the oven and serve immediately.
What Are Bell Peppers
Bell peppers come in various colors such as green, yellow, purple, brown and red and are often called as “Christmas ornaments” or Capsicum. Green bell pepper is the unripe and immature version of other varieties. The scientific name of bell pepper is Capsicum annuum and it belongs to the Solanaceae or nightshade family.
Bell peppers are cultivated all around the world and are widely used as a seasoning agent due to their sweet taste, flavor, crunchy texture and attractive and bright color. They are eaten raw in the form of salad or they can be cooked . Bells peppers can also be used to make pickles and sauces.
Coming to its nutrient composition, bell peppers are low in calories, that is they have high moisture content. Bell peppers are an excellent source of vitamin C and have a high nutritive value. They contain various plant chemicals such as polyphenols and carotenoids which are strong antioxidants in nature.
They are a good source of dietary fiber and contains various essential vitamins and minerals such as vitamin C, vitamin B6 vitamin K1, potassium, vitamin B9, vitamin A and vitamin E.
Bell peppers are loaded with nutrients and health promoting compounds that promote good health and keep diseases and disorders at bay. Let’s throw some light at the health benefits of bell pepper-
Lowers High Blood Pressure
Improves Cardiovascular Health
Management of Diabetes Mellitus
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Snack On A Fresh Raw Spring Roll
Egg rolls are the epitome of Americanized Chinese food and arguably the most popular Chinese dish Americans will order. When people glance at a Chinese menu, they are far more likely to choose a side of egg rolls over fresh spring rolls.
Although that crispy, crackly exterior is absolutely to-die-for, the deep-frying process necessary to achieve the egg rolls staple golden crust entails that each one has about 220 calories and 10 grams of fat. These numbers arent healthy for any individual, let alone diabetics.
It might be hard at first to let go of these fatty but satisfying side dishes. We guarantee you can be just as happy and insurmountably healthier by turning towards fresh, raw spring rolls instead. Depending on its contents, one spring roll will have around 70-138 calories and 1.5-2 grams of fat. This is a vast improvement in the numbers of the classic deep-fried egg roll.
Spring rolls are wrapped in thin flour or rice wrappers and then filled with an assortment of vegetables, including:
- Napa cabbage
- Bamboo shoots
Many individuals will add a meat protein, typically pork or shrimp, for a more filling or savory roll. We previously discussed the benefits of incorporating vegetables in meals for diabetics in our moo goo gai pan listing, and this still applies here.
However, those vegetables are typically cooked in a stir-fry style for that dish. For the healthiest option, refrain from cooking your spring roll vegetables so they dont lose nutrients.
What About Other Orange Products
All the same, you may need to limit your intake of other orange products if you have diabetes.
Although 100% orange juice provides several vitamins and minerals, its lacking fiber which is essential for blood sugar regulation .
Plus, orange juice has a high GI and is usually paired with other carb-rich foods, which may increase your risk of high blood sugar levels. Thus, people with diabetes should limit their intake.
All the same, if your blood sugars fall too low a condition known as hypoglycemia a 4-ounce serving of orange juice may bring them back to normal levels.
Canned mandarin oranges
The ADA recommends buying canned oranges in juice rather than syrup to limit your intake of added sugar.
You should also look for phrases on the can, such as no added sugars or unsweetened, to help you make the best choice .
If you have diabetes, its best to limit your intake of orange juice and only buy canned oranges that are packaged in juice. In general, whole oranges are a better choice because of their fiber content.
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How Diet Changes Can Help Manage Type 2 Diabetes
The goal of making these smart dietary changes is to keep your blood sugar in check, which can help mitigate the more serious symptoms and side effects of type 2 diabetes.
Hemoglobin A1c, or HbA1c, is a blood marker that indicates long-term blood sugar control. Basically, HbA1c describes how high or low an individual’s blood sugar levels have been over the past three or so months .
For people with type 2 diabetes, an HbA1c goal of less than 7 percent is recommended. For reference, those who don’t have diabetes typically have an HbA1c level of less than 5.7 percent, while people with prediabetes tend be somewhere in the 5.7 to 6.4 percent range.
One important note: “The A1C goal may be personalized if there are other risks or comorbidities to consider,” explains Patterson. “For example, a higher goal may be necessary if the patient experiences frequent low blood sugars, if they are older or if they have multiple conditions that make it difficult to maintain a lower A1C.”
Other management tactics address a person’s pre-prandial and post-prandial plasma glucose levels.
“We aim for pre-prandial blood glucose to be between 80 and 130 milligrams per deciliter and post-prandial glucose to be less than 180 milligrams per deciliter,” Gandhi says.
Maintaining healthy blood pressure and blood lipid levels is also important to lower the risk of diabetes-related complications like heart disease and kidney damage.
A Word From Mantracare
If you are looking for more information on this topic or on Diabetes treatment, Online Therapy, Hypertension, PCOS treatment, Weight Loss, and Physiotherapy, please visit mantracare.org or feel free to reach out to us at +91-9711118331 or email at . You can also download our free Android App or IOS app.
Here at Mantra Care, we have an incredibly skilled team of health care professionals and coaches who will be happy to answer any questions and provide further information so you know whats best for your unique needs.
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Can People With Diabetes Eat Fruit
“All fruits have healthy qualities, even if you have diabetes,” says Zoe Fienman, RD LDN CDE, a registered dietitian at OnPoint Nutrition. “They are filled with fiber, vitamins, and minerals your body needs.”
What identifies a fruit as better or worse is really the amount of sugar that fruit has and where it lies on the glycemic index. An important tool for people with diabetes, the glycemic index refers to the rate at which food is digested and absorbed into the blood stream.
“If it’s higher, that means that food breaks down more quickly which can cause a spike in blood sugar more rapidly,” Fienman says. That being said, like with all foods, people may digest or react to something differently. One person with diabetes may be able to tolerate a banana without a major spike in sugars, and others may have to avoid them altogether.
Of course, always consult your doctor or a registered dietitian when figuring out a diet that is right for managing diabetes and your blood sugar.
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Vegetable Stir Fry Recipe
Stir-fries are an excellent way to add more vegetables to your diet. In fact, you can experiment with different varieties of mushrooms and peppers to add more depth to the dish, and still keep it diabetes-friendly. Adding some bean sprouts gives this simple Asian dish more texture throw them in the pan during cooking or add a handful of raw sprouts for some crunch just before eating. 1 Yellow Bell Pepper Cored, seeded, and julienned 1 Yellow Bell Pepper Cored, seeded, and julienned In a wok or large skillet, heat the olive oil over high heat until almost smoking. Add the peppers and onion while stirring constantly. While continuing to stir, add successively the squash, broccoli, tofu, eggplant, garlic, and teriyaki sauce. Cook for 2 minutes while stirring constantly. Add the bok choy, sprouts, pepper, and salt. Cook until crisp-tender, about 2 minutes more, while stirring continuously. Stir in peas and sesame oil and remove from heat. Serve immediately with brown rice or Shirataki noodles.Continue reading > >
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Storing Our Stuffed Peppers
You can easily freeze our diabetic stuffed peppers. It is better to freeze them after cooking as opposed to freezing them raw.
If you are planning on freezing your diabetic stuffed peppers, it is best to not top with cheese for the final few minutes of baking.
Once they are cooked, allow them to cool completely.
Wrap each stuffed pepper individually with plastic wrap, and make sure the plastic wrap is snug, and not allowing any air in.
Place each pepper into a Ziploc freezer bag or an airtight container and place them into the freezer.
You can freeze your stuffed peppers for up to 2 1/2 months.
Starchy Vs Nonstarchy Veggies: Whats The Difference
When it comes to eating veggies to improve diabetes management, not all types are created equal.
Starchy vegetables such as corn, potatoes, and yams are high in carbohydrates, which can have a direct effect on your blood sugar.
That doesnt mean this type of veggie is unhealthy or off-limits. Indeed, eating starchy vegetables in moderate portions can be better than consuming other carb-laden fare. If you compare many starchy vegetables such as butternut and acorn squash, peas, and sweet potatoes to refined carbohydrates like rice, pasta, and breads, youll find that the starchy vegetables often contain more fiber, potassium, and other essential vitamins than their grain counterparts, says Nicole Rubenstein, RD, with Kaiser Permanente in Denver, Colorado.
Still, eating low-carb vegetables such as those listed below is a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive.
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Study: Capsicum May Help In Control Of Diabetes And Obesity
23 Apr 2015 — A study, published online in natural Products Research, has revealed that bell peppers could have a positive effect in the control of diabetes and of obesity.
Scientists at the CSIR- Indian Institute of Chemical Technology analysed green, yellow and red bell peppers for their anti-hyperglycaemic and anti-hyperlipidemic effect and found encouraging results.
They studied the impact of the capsicum on nutrition digestive enzymescarbohydrate cleaving enzyme alpha-glucosidase and lipid-slicing enzyme pancreatic lipase. Normally, carbohydrates are broken down into disaccharides and ultimately into glucose by the activity of alpha-glucosidase enzyme present in the intestinal wall while pancreatic lipase converts lipid into fatty acids.
The scientists found that yellow and red bell peppers slowed down digestion of carbohydrates and lipids. It was found that yellow capsicum significantly inhibited the activity of alpha-glucosidase and lipase enzyme as compared to green capsicum. The inhibition was almost double than that of green capsicum, said lead author and Senior Principal Scientist, Dr Ashok Kumar Tiwari.
He said that once the digestion of carbohydrates and lipids get slow down, the concentration of glucose and lipids in the blood would be less and as a result the chances of developing hyperglycaemia and hyperlipidemia would be reduced.
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Bell Pepper In The Kitchen
Choose peppers with firm skin and deep color, avoiding those with wrinkled or soft spots.
Store bell peppers, unwashed, in a plastic bag in the refrigerator. They will stay fresh for about a week.
Bell peppers are a versatile vegetable and can be sauteed, chopped and added to omelets, tossed into salads, stuffed , roasted, added to soups or casseroles, added to sandwiches, or sliced and eaten plain or with a healthy dip.
Saute bell peppers in olive oil or broth 5-10 minutes.
Roast bell peppers whole in oven at 400°F/ 200°Ç for 40 minutes or on the grill for 15-20 minutes, turning with tongs until all sides are charred this will given them an awesome smokey flavor.
Blanch bell peppers in boiling water about 2 minutes to soften and then fill with ingredients of your choice.
Steam bell peppers for 4-6 minutes.
Before cutting peppers, be sure to wash and scrub lightly if there is a wax coat.
Use a paring knife to cut out the stem and pith. Then laying pepper flat, use a larger sharp knife to slice into strips. If diced pepper is desired, turn your slices and chop the other direction into small squares.
Alternatively, the ends can be cut then sliced into rings. Try frying an egg in a pepper ring delicious!
Heres a video to demonstrate bell pepper cutting techniques.
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The Best Fruits For People With Diabetes
Two to three servings of fruit a day is recommended, and that can is true for people with diabetes, too.
“If you combine fruit with a fat or protein, it will help you feel fuller and help with that portion control,” Fienman says.
Here are some beneficial fruits that are not only lower on the glycemic index, but also pack a punch with other vitamins and minerals:
- berries Both citrus and berries are recommended as superfoods by the American Diabetes Association.
How Nutrients In Vegetables Can Affect Diabetes And Its Complications
A balanced diet that includes a variety of nutrients is a great defense against the complications that can arise from having type 2 diabetes, including cardiovascular disease, says Jordana Turkel, RD, CDCES, from Park Avenue Endocrinology and Nutrition in New York City. When it comes to vegetables, Turkel describes the approach as eating colorfully.
My rule of thumb to patients is to make sure when you are making a salad that you have three different-colored vegetables, Turkel says. At minimum that will ensure that you are getting at least a different variety of vitamins and minerals.
She also notes that foods high in antioxidants may prevent or delay the progression of diabetes complications such as cardiovascular disease and peripheral neuropathy , which the National Center for Complementary and Integrative Health supports. Antioxidants such as vitamins C and E, as well as beta-carotene and lycopene, are thought to help guard against the oxidative stress caused by unstable molecules that damage cells and body tissue such as blood vessels, research has shown. Prolonged periods of high blood sugar can promote oxidative stress, according to a review published in Histochemistry and Cell Biology.
Meanwhile, foods that are rich in vitamin B12 can be especially beneficial for people who are taking the diabetes medication metformin, says Rubenstein. People who have diabetes that have been on metformin for a long time are at higher risk for a B12 deficiency, she notes.
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