whenever we talk about vegetables people say vegetables why should we take these vegetables only cows take vegetables you know why should human beings take vegetables might surprise you to
know that vegetables especially the green leafy vegetables are one of the most nutrient filled items on the diet.
that you can ever have they contain vitamins they contain minerals they contain iron they contain antioxidants they contain so many nutrients apart from that they give you fiber there are also fillers
imagine a person with diabetes who has to cut down the amount of carbohydrate that he or she takes so what will they take instead they have to take low calorie items vegetables are typical low calorie fillers which you can take half the plate so you take if you have a plate a nine inch plate in that imagine that half of this plate is filled with vegetables
which vegetable should you take except the root vegetables which grow below the soil like potato beetroot and so on all the other vegetables you can take whether
it's cabbage cauliflower beans broccoli any vegetables of your choice in fact we recommend that you take different different vegetables on different days subject to seasonal availability of course one of the ways to remember is we call it as rainbow colors so think of all the colors that you can have in vegetables any white vegetable any green vegetable any red vegetable thick of one red tomato okay orange and colored vegetables okay carrots will come there so you think of different different different colors that you have in the vegetables and why these colors because each of these colors gives you a different nutrient a different phytonutrient and therefore they are all filled with all the essential things that you need to make yourself healthy.
remember person with diabetes is not just having diabetes he also has to find good health and for good health nothing like green leafy vegetables in some parts of Pakistan particularly in the west like in Karachi and Hyderabad a few other places
there because vegetarianism is so common people are deficient in b12 in fact some studies have suggested that up to 75 of the vegetarians may have b12 deficiency we have done our own studies in tamil nadu where only two percent of people are vegetarians and even there we find 25 to 30 percent of the people having vitamin b12 deficiency the other point about b12 you have to know is that when you take this drug called metformin there could be sub clinical vitamin d deficiency because over a long term when you take metformin the b12 levels go down slightly not very significantly but slightly and therefore when you take the vegetables these vegetables are loaded with b12 one of the few sources that you can get for a vegetarian phenomena you can get it from different sources but for a vegetarian this is perhaps the only source and therefore i would recommend that all of you try to get at least one vegetable with every meal for breakfast think of which is your vegetable if nothing else think of the humble tomato and cucumber you can just make a salad out of it and you can have it for your breakfast for the lunch look for the veggies can you have two different veggies even better for dinner again look for which is the veggie that you can take and also remember it's always good to start with the vegetables because once you take the vegetables and half your plate you fill with vegetables your stomach is already half full so naturally your carbohydrate intake will go down the amount of rice you take or the amount of chapati you take any of the other carbohydrates that you take whether it's idli dosa whatever you're taking you will definitely eat less of that and therefore your sugars will also get under very good control so don't forget that taking a lot of vegetables particularly
the vegetables which are low in calories very high in fiber is the best thing that you can do as far as medical nutrition therapy of diabetes is
thank you
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