Sabji or sabzi is nothing but vegetables. They are rich in fibre and generally low in carbohydrates. Fibre slows down glucose absorption from the small intestine and reduces frequent glucose and insulin spikes. It also helps to lower the GI of a meal, allowing a stable and steady release of glucose. Eating a sabji made with too many green leafy vegetables may lead to hypoglycemia. Inversely, consuming carb-rich vegetables like potatoes with rice can lead tohyperglycemia.
Make your sabji blood sugar friendly
• Pairing 100 gms of proteins like chicken, fish, paneer, soya granules, etc with sabji is a good idea. The combination of fibres with protein is good for blood sugar levels.
• Adding a salad to your sabji meal with some complex carbohydrates like quinoa, and millet and low-carb veggies like cucumber, tomatoes, lettuce, etc. will improve the glycemic load.
• Try portion control and follow the food flow – Fibre>protein>complex carbs> healthy fats. This is the best way to pair the micronutrients and keep a check on blood sugar levels.
• Try eating vegetables that are low in carbohydrates and rich in vitamins and minerals. Make your sabji with kale, spinach, etc. which are rich in magnesium and vitamin K.
Vegetables are also rich sources of vitamins and minerals. They not only help in maintaining your blood sugar levels but also lower the risk of heart disease. They also keep you healthy by maintaining your weight. They are rich in fibre and help to keep your appetite in check.
