10 Health Benefits of Kale for Diabetes – Scientific Evidence
Diabetes is a disease that is affected by high blood sugar levels in the body. High blood sugar levels in the body can cause the need for insulin produced by the pancreas will also increase. However, the pancreas has a limited task to produce insulin so that if the sugar level is too high then insulin will not be enough. A person can suffer from diabetes because of several factors causing different types of diabetics 1 and 2.
The effect of food is very important for the value of blood sugar levels associated with the index glycemic value. Some of the major effects on the glycemic value of a food index are fiber content, acid levels, cooking methods, maturity levels of cooking, and cooking time. One type of vegetable that can help manage sugar levels in the body for diabetics, is health benefits kale for diabetes.
The nutrition content of kale per 100 g!
Kale contains much nutrition, such as:
- Calories (kcal) 49
- Total Fat 0.9 g
- Saturated fat 0.1 g
- Polyunsaturated fats 0.3 g
- Monounsaturated fats 0.1 g
- Cholesterol 0 mg
- Sodium 38 mg
- Potassium 491 mg
- Carbohydrate 9 g
- Protein 4.3 g
- Vitamin A 9,990 IU
- Vitamin C 120 mg
- Vitamin D 0 IU
- Vitamin B6 0.3 mg
- Vitamin B12 0 μg
- Calcium 150 mg
- Iron 1.5 mg
- Magnesium 47 mg
Health benefits of kale for diabetes!
- Nutritional content
Kale became one of the favorite vegetables for people. Kale contains low enough calories, rich in fiber, magnesium, folate, vitamin C, kaempferol, quercetin, and beta-carotene. Kale can fight free radicals in the body with a more stable ability than other vegetables. Kale will help diabetics because of the ability of antioxidants that can protect the body from complications due to diabetes such as stroke, heart disease, and high blood pressure. Read about High Blood Pressure Treatments.
- Control blood sugar
Consuming green vegetables is highly recommended for those with diabetes, this is because green vegetables are able to control blood sugar levels and also reduce the risk of type 2 diabetes. One type of vegetables that can be consumed is kale. Kale is included in vegetables that are low in calories and carbohydrates, so it is good to be consumed regularly by people with diabetes. Read about Health Benefits of Carbohydrates.
Kale is one of those vegetables that contain low calories. So that can be consumed by diabetics. In addition, kale also has other content of fiber, folate, vitamin C, quercetin, beta-carotene, and magnesium.
- Magnesium reduces the risk of type 2 diabetes
Epidemiological evidence suggests that a considerable diet of magnesium may reduce the risk of type 2 diabetes. The association of magnesium and diabetes is shown by the role of magnesium in maintaining glucose homeostasis and regulating insulin secretion and sensitivity. Therefore, it is not surprising results from a study found that individuals showed impaired metabolic control, decreased insulin sensitivity, or impaired insulin secretion when they had low magnesium levels. Benefits of Magnesium For Health are contained in kale.
- Prevent hunger
One of the Health Benefits of Fiber contained in kale is to make the stomach more satisfied, thus preventing you from feeling hungry for a long time. Consume kale, green vegetables that have 3.6 grams of fiber in 100 grams, make the stomach feel fuller so that makes your desire to eat more become restrained. It is good for diabetics to limit their dietary intake to control blood sugar levels.
- Preventing complications of diabetes
Foods containing kale vegetable fiber contain anti-inflammatory agents that can inhibit the process of estrogen absorption in the blood. This helps diabetics avoid the risk of other diseases that can be caused by diabetes.
- Slows down the process of sugar absorption
Highly fiber-rich kale vegetables help lower glucose levels by slowing down the process of sugar absorption in the bloodstream, making it the right food choice for diabetics.
- Serves as an antioxidant
Many sources of foods containing fiber also contain antioxidants, one of them is kale. These antioxidants are good for cells in the body in preventing disease. Thus, diabetics can improve the quality of life.
- Benefits of vitamin C for diabetes
The study, published in the July 2008 issue of “Archives of Internal Medicine” suggests a strong relationship between the body getting adequate vitamin C intake and the decline in the risk of type 2 diabetes. From 12 years of research finding the fact that higher levels of vitamin C are linked with substantially reduced risk of diabetes. The study notes that a diet rich in fruits and vegetables may help prevent type 2 diabetes.
An article published in the December 2004 issue of “Diabetes Care” also showed that vitamin C levels in white blood cells in type 2 diabetics were lower than those who did not suffer type 2 diabetes. Thus, consuming kale vegetables is very useful to reduce the risk of type 2 diabetes, because kale has a high vitamin C content.
- The function of vitamin A for people with type 2 diabetes
According to recent studies, vitamin A deficiency is very influential on the risk of diabetes. Apparently, this is because vitamin A plays an important role in the production of insulin in the body. The hormone insulin is produced by beta cells in the pancreas organ. If the pancreatic beta cells do not function properly, insulin production will be inhibited.
A study in Endocrine Journal 2017 reveals that if the body does not get vitamin A intake, insulin production can be reduced by 30 percent. This is because vitamin A is responsible for promoting the activity of pancreatic beta cells. So simply, vitamin A deficiency will inhibit the production of insulin by pancreatic beta cells. If the body does not get enough insulin, blood sugar rises.
In addition, vitamin A also serves as an antioxidant in the body. Antioxidants are responsible for fighting free radicals. Free radicals alone can cause damage to cells so that people with diabetes become more susceptible to various complications. Thus, the function of vitamin A is very important for you who have diabetes. As you can see in the table, kale has a lot of Vitamin A content to make this vegetable suitable for those of you who suffer from diabetes. Read also about Vitamin A Benefits Apart For Eyes Vision.
These are some of the health benefits of kale for diabetes. Enter kale in your diet list to get the various nutrients that keep your body healthy.