Top Five Vegetable Choices For Your Summertime Plate

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By : Suvarna Sheth

Summer is here, and many tasty fruits and vegetables abound.  Let’s take a look at some very good summertime vegetable choices to fill up your plate this summer.

Be it lunch or dinner, a good serving of vegetables is a good call to keep your blood sugar levels in check as well as keep you feeling satiated.  The following vegetables which have been known to naturally keep your blood sugar levels in check.

Summer Squash

Summer Squash

The most common types of this summer variety are zucchini and Italian squash.  Summer squash has fewer calories then winter squash.  Studies have also shown squash can reduce obesity and insulin levels.  They also contain valuable anti-oxidants.

Bitter Melon

Bitter Melon

Bitter melon, also known as bitter gourd has been used as food and medicine.  The fruit contains at least three active substances with anti-diabetic properties, including charantin, vicine, and polypeptide-p. These properties have been known to reduce blood glucose levels, but more research is needed.  A number of clinical trials have been done to investigate the glucose-lowering properties of the fruit.  Bitter melon is found in tropical regions including Asia, Africa, and South America.

Broccoli

Broccoli

Broccoli is from the cruciferous vegetable family which includes kale, cauliflower, brussels sprouts, bok-choy, and cabbage.  Scientists have found in a recent study that a chemical found in broccoli sprouts, called sulforaphane, reduced blood glucose levels in people with type 2 diabetes. Lead author of the study, Anders Rosengren and his team hypothesize that extract could be one day used as a replacement for metformin, the first line of type 2 diabetes treatment.

Asparagus

Asparagus

Asparagus or garden asparagus is a springtime vegetable.  It may also have anti-diabetes effects.  Scientists have found regular intake of asparagus extract keeps blood sugar levels under control and boosts the body’s production of insulin.  It’s added benefit is that it’s non-starchy and low in calories.

Cauliflower

Cauliflower

Another member of the cruciferous vegetable family.  This tasty vegetable is versatile and is full of protein, phosphorus, potassium, and magnesium.  It’s also low on the glycemic index scale, so a great choice this summer.