Watercress and Diabetes

May 10, 2024

In the quest for managing Diabetes, a condition affecting millions worldwide, people often explore various meal options to complement medical treatment. Watercress stands out as a powerful candidate among the myriad of foods that claim to have health advantages. Watercress isn’t just a salad staple; it is praised for its potential to manage Diabetes, thanks to its peppery taste and bright green leaves.

However, what’s the connection of watercress to Diabetes, and how can it be useful in treating this condition if you add them to your meals? Let’s take a closer look at the science behind watercress and its intriguing relationship with Diabetes.

Understanding Diabetes

It is essential to understand the basic principles of Diabetes before we can look into the potential benefits of watercress. Diabetes mellitus, most commonly referred to as Diabetes, is a chronic condition characterised by increased blood sugar levels due to a lack of insulin production or the body’s inability to effectively use insulin. Insulin, produced by the pancreas, is a hormone that regulates blood sugar levels and facilitates glucose uptake into the cells, where it is used for energy.

Type 1 and type 2 are the two main types of Diabetes. Type 1 Diabetes is an autoimmune disease in which the immune system attacks and destroys insulin producing cells in the pancreas, often diagnosed in childhood or adolescence. Individuals with type 1 Diabetes require lifelong insulin therapy. On the other hand, type 2 Diabetes, which accounts for the majority of Diabetes cases, typically develops in adulthood and is associated with factors such as obesity, sedentary lifestyle, and genetic predisposition. The body becomes resistant to the effects of insulin or does not produce enough insulin to maintain normal blood sugar levels, in type 2 Diabetes.

To prevent complications such as heart disease, kidney problems, nerve damage and vision loss, Diabetes management involves a multidisciplinary approach including the use of medicines that include insulin, lifestyle changes like diet and exercise, and monitoring of blood sugar levels at regular intervals.

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Watercress: A Diabetes-Friendly Superfood?

Amidst the array of meal options, watercress has emerged as a potential ally in the management of Diabetes. However, what’s so special about this unassuming green? In order to understand the potential benefits of watercress for people with Diabetes, let’s take a look at the nutritional profile of watercress.

Nutritional Profile of Watercress

Watercress (Nasturtium officinale) belongs to the Brassicaceae family, which includes cruciferous vegetables like broccoli, kale, and cabbage. In spite of its delicate appearance, watercress contains an impressive amount of vitamins, minerals, antioxidants, and phytonutrients that contribute to its health benefits.

Here’s the nutritional content of watercress per 100 grams, approximately 2 cups, chopped:

Calories: 11 kcal

Protein: 2.3 grams

Carbohydrates: 1.3 grams

Fibre: 0.5 grams

Fat: 0.1 grams

Vitamin A: 160% of the Daily Value (DV)

Vitamin C: 72% of the DV

Vitamin K: 312% of the DV

Calcium: 12% of the DV

Iron: 8% of the DV

Magnesium: 3% of the DV

Potassium: 7% of the DV

Watercress has a high content of essential vitamins and minerals, making it particularly low in calories and carbohydrates. Beta-carotene, a precursor to vitamin A with potent antioxidant properties, is attributed to its high vitamin A content. The key role in immune function and collagen synthesis is played by vitamin C, another antioxidant rich in watercress. In addition, a good source of vitamin K essential for blood clotting and bone health is present in watercress.

In addition to the composition of the macronutrients and micronutrients, watercress contains bioactive compounds, such as glucosinolates, phenolic compounds, and flavonoids, which exhibit various health promoting properties, including antioxidant, anti inflammatory, and potential anticancer effects.

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Potential Benefits of Watercress for Diabetes Management

We’ll look at the benefits of adding watercress to our diet as we continue to explore its nutritional content, and see how it can be beneficial for Diabetes:

Blood Sugar Regulation

For people who want to control their blood sugar levels, Watercress is a good choice because of its low glycemic index (GI) and carbohydrate content. The absorption and digestion of foods with a low GI is slower, leading to gradual increases in blood sugar levels that promote better glycemic control. People with Diabetes may be able to reduce postprandial spikes in blood sugar and lead to more stable glucose levels throughout the day by incorporating watercress into their diet.

Anti-inflammatory Properties

The role of chronic low grade inflammation in insulin resistance and the development of type 2 Diabetes is increasingly recognised. In people with Diabetes, Watercress can help to reduce inflammation and improve insulin sensitivity and metabolic health, thanks to its rich array of antioxidants and anti-inflammatory compounds.

Weight Management

Obesity is a significant risk factor for type 2 Diabetes, and weight management is often a key aspect of Diabetes management strategies. Watercress’s low-calorie density and high nutrient content make it a valuable addition to a weight-conscious diet. Weight loss and weight management goals can be supported by the addition of watercress to your diet, which may help you feel more full for an extended period while also providing important nutrients.

Cardiovascular Health

Diabetes significantly increases the risk of cardiovascular complications such as heart disease and stroke. By promoting heart health, the cardiovascular benefits of watercress can indirectly benefit people with Diabetes. In watercress, high levels of vitamin C and other antioxidants may help to protect against oxidative stress and reduce the risk of cardiovascular disease.

Liver Health

Recent research has shown that watercress may be hepatoprotective, which means it can help with liver health and function. Maintaining optimum liver function is important for patients with Diabetes, because the liver plays a major role in glucose metabolism and insulin sensitivity.

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Incorporating Watercress into the Diet

You might be wondering how to incorporate this nutritional green into your meals now that we’ve explored the potential benefit of watercress for Diabetes management. Here’s a couple of easy and fun ways you can enjoy watercress:

Salads

Watercress gives the salad a wonderful kick with its peppery taste. For a refreshing and nutrient-packed watercress meal, combine with other leafy greens, tomatoes, cucumbers, and your favourite protein source.

Soups and Stews

Add an extra boost of flavour and nutrition to soup, stews or broths with watercress. In the last few minutes of cooking, just throw a handful of washed watercress in your favourite soup or chilli recipe.

Sandwiches and Wraps

For sandwiches, wraps, and rolls, use watercress as a nutritious and delicious ingredient. For a satisfying and diabetic friendly meal, pair it with lean protein, avocados and/or other vegetables.

Smoothies

For a nutrient-packed start to the day, add watercress to your morning smoothie. For a refreshing and vitamin-rich drink, blend watercress with fruits such as berries, bananas or citrus.

Pesto

Get creative in the kitchen by making watercress pesto. For a delicious and varied sauce that can be served on pasta, steamed vegetables or as a dip for whole grain bread, just mix watercress with olive oil, garlic, nuts and Parmesan cheese.

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Precautions and Considerations

While watercress has many health benefits, it is important to eat it as part of a balanced meal and in moderation. Some individuals may be allergic to watercress or other members of the Brassicaceae family, so it’s important to exercise caution if you have known food allergies or sensitivities.

In addition, it is recommended that you consult our wellness clinic before making substantial changes to your diet if you have Diabetes or any other underlying health condition. Based upon your individual health status, dietary preferences and treatment goals, we can provide personalised recommendations.

Conclusion

Watercress offers promise as a Diabetes friendly superfood, with its impressive nutritional profile and potential health benefits. Watercress offers a wide range of benefits for people with Diabetes who want to optimise their health and wellbeing, from regulating blood sugar levels and anti-inflammatory properties to weight management and cardiovascular health.

You can use the power of watercress to support your Diabetes management goals and embark on a journey towards better health and vitality by incorporating it into your diet in creative and delicious ways. So, why not add a generous handful of watercress to your next meal and enjoy the taste of nourishment and hope? Your body’s going to thank you for that!

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