Cabbage is rich in dietary fiber, which controls rapid increases in blood sugar levels.
Posted on 03/13/2024 at 10:10 pm Cabbage is rich in dietary fiber, which helps to slowly lower blood sugar levels after a meal. It protects the stomach mucosa and is particularly suitable in the morning on an empty stomach. [사진=게티이미지뱅크]
There are probably many people who are still struggling with blood sugar and weight control. This is especially true if you have pre-diabetes. You must overcome this obstacle well to avoid developing diabetes, which you will have to manage for the rest of your life. But that doesn’t mean you can’t eat. This is because it is the largest source of energy in our body. How can I control my blood sugar and weight by eating correctly?
First I ate dietary fiber… Blood sugar rises slowly and low, why?
The reason why fruits and vegetables are good for the body is because they are rich in “dietary fiber” (cellulose, fibre). It is also abundant in seaweed, mushrooms and beans. Representative examples include seaweed, kelp, sweet potatoes, carrots, apples, cabbage, and mushrooms. According to data from the Korea Agency for Disease Control and Prevention, dietary fiber delays the absorption of food in the intestine and prevents a rapid rise in blood sugar levels. It also helps control blood sugar by lowering cholesterol levels. Increases the feeling of satiety, prevents overeating and contributes to the diet.
High in dietary fibre, low in calories… Food that protects the stomach mucosa and is good in the morning on an empty stomach
According to the National Standard Food Ingredients Table, 100 g of raw cabbage contains 2.7 g of total dietary fiber. It has only 33 calories and contains 89.7 g of water. There is also 1.68g of protein. B vitamins and various enzymes are also present, while vitamin C increases the absorption of calcium, protecting the stomach mucosa and facilitating blood circulation in the stomach. In particular, vitamin U protects the stomach lining from gastric acids and irritants, while vitamin K helps regenerate damaged gastric mucosa. It is a food that can easily be consumed in the morning on an empty stomach.
Inhibits the formation of blood clots, relieves fatty liver… It is sensitive to heat so it is best to eat it raw.
The sulforaphane component found in cabbage also contributes to the prevention of heart disease and stroke by activating proteins that inhibit the formation of blood clots. Vitamin U not only protects the stomach, but also helps the metabolism of proteins and fats. After being absorbed into the liver, it aids in protein synthesis and processes remaining fat in the liver to improve liver function. The outer leaves are rich in vitamin A, while the white leaves are rich in vitamin C. However, since most of the nutrients contained in cabbage are weak to heat, they should be eaten raw or lightly boiled. To get enough dietary fiber, it is better to eat it raw rather than juicing it.
Should I eat vegetables, meat and rice in this order?… This can only be done by not salting the side dishes.
The “method of eating upside down” – eating vegetables first (fiber), then meat (protein) and finally rice (carbohydrates) is quite well known. Rice, bread and pasta, which are primarily carbohydrates, contribute to the prevention and management of diabetes by lowering blood sugar levels. It is good to eat fruits such as apples before meals rather than sweets, but this is difficult to do. If you eat sweet fruit for dessert every time, your blood sugar level will rise and you may gain weight.
For office workers, if the vegetable side dish for lunch is not salty, if you eat the side dish first and then the rice, you will feel fuller and eat less rice. To improve blood sugar and blood vessel management, it’s best to eat mostly whole grains. However, the disadvantage of mixed grain rice like brown rice is that it is difficult to digest. Depending on the individual, you can try various methods, such as adjusting the rice-to-rice ratio.
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