Your blood glucose is likely to be impacted in some way by any food high in carbohydrates. Celery has relatively little in the way of sugars, which are digestible carbs, and a lot of fiber.
In the end, the crunchy stalks probably won’t significantly alter your blood sugar levels. Celery may be a useful tool for controlling blood glucose levels because of its high fiber content. Given its potential advantages for blood pressure, cholesterol, and blood sugar levels, it is worthwhile to learn more about this subject. Find out the celery benefits for diabetes and why including it in your diet is so strongly advised by reading on.
What Is Celery?
A member of the Apiaceae family, which also contains cumin, parsley, fennel, carrots, and parsnip, it is a fragrant vegetable. Celery has been used for millennia as a food and medicinal, with its origins in the Mediterranean and the Middle East.
Celery stalks provide soups and smoothies with a subtle flavor and crunch to raw salads and dips. Antioxidants, which help prevent cellular damage, are also abundant.
Nutritional Facts
A vegetable rich in nutrients, celery is well-known for having few calories and a high dietary fiber, vitamin, and mineral content. With about 29% of the daily required amount in a 100-gram portion, it is especially high in vitamin K, which supports healthy bones and blood coagulation.
It is also a noteworthy source of antioxidants, including phenolic chemicals and flavonoids, which may protect against a range of chronic illnesses.
The nutritional information shown below is for 100 g of celery.
- Calories: 14 kcal
- Carbs: 3 g
- Protein: 0.69 g
- Fiber: 1.6 g
- Cholesterol: 0 mg
- Vitamins: A (22 µg), B6 (0.07 mg), C (3.1 mg).
- Sodium: 80 mg
- Total Fat: 0.17 g
Glycemic Index
About 3 grams of carbs are found in 100 grams of celery. When it comes to celery’s glycemic index (GI), it’s crucial to remember that it scores extremely low, usually at about 15. Celery’s high water and fiber content slows the absorption of glucose, reducing sharp rises in blood sugar levels and contributing to its low glycemic index.
Because of this characteristic, celery is a great option for people who are worried about controlling their blood sugar. Celery maintains its low glycemic index when eaten raw. Its glycemic index may be marginally raised by cooking methods that use higher temperatures and longer cooking times.
Is Celery Safe for People Living with Diabetes?
Celery can be a safe and helpful addition to the diet of diabetics due to its low glycemic index and negligible impact on blood glucose levels. Celery, which is high in water and fiber, might help control blood sugar levels and encourage fullness, which may help with weight loss and insulin sensitivity.
Since non-starchy veggies like celery offer vital nutrients without having a major impact on blood sugar levels, the American Diabetes Association (ADA) advises including them in meal planning for people with diabetes. Furthermore, according to studies from the National Center for Biotechnology Information (NCBI), celery has anti-inflammatory qualities that may help people with diabetes manage their general health and fitness.
Celery Benefits for Diabetes
Celery is more than just a side dish, despite its lack of showiness compared to other vegetables. It has anti-inflammatory qualities that can aid in the prevention of disease and is a good source of potassium, vitamin C, and dietary fiber. To profit from the vegetable, think about adding it to more main dishes. These are a few of its main health advantages:
It contains a lot of important vitamins
Include celery in your diet if you’re trying to find strategies to boost your daily vitamin consumption. Vitamins A and C, which our bodies require in order to operate properly, are found in celery in good amounts. Celery is also a low-calorie food, which makes it a good option for people who are attempting to maintain or reduce their weight.
It helps regulate blood pressure
As previously said, celery is a great source of potassium. Potassium is a necessary mineral that supports good cardiac function, improves muscular performance, and controls blood pressure.
Celery also includes phthalides, a phytochemical that helps improve blood flow and lower blood pressure. Specifically, extract from celery seeds can help decrease blood pressure.
It has anti-inflammatory properties
Celery’s anti-inflammatory qualities are among its primary advantages. Many chronic diseases are caused by inflammation, so you may help avoid these illnesses by eating foods that contain anti-inflammatory properties. Phytochemicals and antioxidants found in abundance in celery help to lower inflammation in the body.
Celery is a great source of important antioxidants
Antioxidants protect against oxidative damage to organs, blood vessels, and cells.
In addition to flavonoids, beta carotene, and vitamin C, a single stalk of celery includes at least 12 different types of antioxidant elements. Additionally, it’s a great source of phytonutrients, which have been demonstrated to lessen inflammation in the blood vessels, organs, cells, and digestive tract.
Celery aids in digestion
Celery may have unique benefits for the stomach, but its anti-inflammatory and antioxidant substances safeguard the entire digestive system.
In animal experiments, pectin-based polysaccharides found in celery, such as the compound apiuman, have been demonstrated to improve the stomach lining, reduce the incidence of stomach ulcers, and regulate stomach secretions.
How to Prepare Celery
Celery can be purchased year-round in most stores.
Look for sharp, snappy, brilliant, pale green stalks that are closely packed. Celery with a darker hue will taste better.
Use loose plastic, such as an unsealed plastic bag, to store your celery in the crisper drawer of your refrigerator. It can last for roughly two weeks if stored correctly. It can even be frozen for several months.
Simply give it a thorough cleaning and trimming, cut it to the length you want, and then flash freeze it in a single layer on a sheet pan for the entire night. Next, move the frozen celery to a well-sealed container. It ought to endure for roughly 18 months.
Alternatively, you can immediately immerse the celery in hot water for a few minutes, followed by an ice bath before freezing. This method of blanching vegetables helps preserve their flavor and color. Since frozen celery loses some of its crispiness, it works best in prepared foods like soups and stews.
The main ingredient in mirepoix, a mixture of celery, carrots, and onions that form foundation of many soups and sauces. Celery pairs well with lentils, potatoes, apples, and mushrooms.
Conclusion
Celery is a dense source of nutrients and a multipurpose spice. They are especially abundant in calcium, iron, manganese, and other minerals. The nutrients in celery seeds help regulate blood sugar and maintain healthy bones, among other things.
Adding to soups, side dishes, and even hot tea is a simple way to incorporate it into your diet and to enjoy celery benefits for diabetes. Additionally, they are offered in supplemental form. Both the celery seed and spice supplements are available online or locally.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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