Carrots, parsnips, parsley, and celeriac are all members of the Apiaceae family, which also contains celery. The vegetable’s crunchy stalks make it a popular low-calorie snack. It is very delicious and it provides a variety of health benefits.
Celery is not bad for people with diabetes as many people may think. It is one of the foods that is often recommended for diabetics, especially if your blood sugar levels are in check or under control.
To ascertain which food can be recommended to a diabetic, some important factors should be considered and celery happens to find itself in this category.
Here are some of the factors to determine why a diabetic can take celery or how much of it a diabetic can take.
- The glycemic index of celery
- Types of sugar contained in celery
- Other health benefits that can help people diagnosed with diabetes
What is the glycemic index of celery
A Glycemic index is a tool used to measure the increase in blood sugar levels. This tool assigns numbers (on a scale of 0 to 100) to foods based on how slowly or quickly those foods can cause increases in blood sugar levels. The foods are then classified into low, medium, and high glycemic foods.
The lower the glycemic index of a food, the lower the chances of the food affecting your blood sugar levels, the higher the glycemic index of a food, the greater the chances of the food affecting your blood sugar levels.
Below is the classification of the glycemic index
- Low: 0 to 55
- Medium: 56 to 69
- High: 70 to 100
Celery has a glycemic index of 15. This means that celery falls in the category of foods with a low glycemic index. This is a good sign for diabetic people who want to eat celery without having to worry about their blood sugar levels rising
What is the glycemic load of celery?
A glycemic load is a tool used to measure the amount of carbohydrates in a portion of food together with how quickly it increases blood glucose levels.
It is very helpful to people with diabetes. This tool helps them to assess which quantities of foods are most suitable for maintaining good blood glucose levels.
The classification of glycemic load is as follows:
- Low: 0 to 10
- Medium: 11 to 19
- High: 20 and above
Celery has a glycemic load of 1. This places celery in the low category of the glycemic index. It also means that one serving of celery will only release a small amount of the overall carbohydrate content which is available.
Thus, celery does not increase blood sugar levels to a high level. Hence, celery is good for diabetes.
What types of sugars are found in celery
This is another important factor to consider when determining if celery is good for people with diabetes. Knowing the type of sugar found in celery is very important because it helps you know if the body will require either a long or short period to break down the sugar in the food.
Sugars that need a long time to break down in the body ensure that there is a slow release of sugar into the bloodstream. This helps to guarantee that your blood sugar levels are steady for a long time.
Complex sugars take a long time to break down while simple sugars break down very fast. Celery contains natural and complex sugars.
Does the type of sugar found in celery contribute to an increase in blood sugar?
Complex sugars take a long time to be broken down and digested in the body. This enables the slow release of sugar into the bloodstream.
This ensures that your blood sugar levels are stable for a long time. Celery contains fiber, which is an example of complex sugar and since it takes a long time to be broken down, there will be no sudden increase in blood sugar levels.
Therefore, the types of sugars present in celery do not contribute much to a sharp increase in blood sugar. It is therefore safe for diabetic people to eat celery.
Does celery increase blood sugar?
Due to the presence of sugars in celery, they can increase blood sugar however in small amounts. Celery will not significantly increase blood sugar levels when taken in moderate amounts.
A sharp increase in blood sugar levels will not happen when you eat celery because the sugars which they contain take a long time to be broken down in the body, thus enabling a gradual release of sugar into the bloodstream. This ensures that your blood sugar levels are stable for a long time.
Other health benefits of celery
- Celery vitamins are potent antioxidants that aid in the prevention of age-related macular degeneration, a common cause of visual loss. Celery contains two types of vitamin A that are linked to improved vision, in addition to vitamins E and C. Lutein and zeaxanthin are carotenoids that aggregate in the retina and provide concentrated protection.
- Celery’s high fiber and water content, paired with its delicious crunch and low-calorie count, allows you to eat more food without consuming too many calories. As a result, celery and most other non-starchy veggies can help you lose weight.
- Celery is high in folate, which is essential for fetal development in the early stages. Folate supplements are suggested for all women of reproductive age to reduce the incidence of neural tube abnormalities and premature birth. Leafy greens, such as celery, can also assist provide the folate needed for a healthy pregnancy.
- Celery also has a high content of potassium which is good for lowering blood pressure. With its fiber content, it reduces cholesterol levels in the body. In general, celery supports the health of the heart.
The takeaway from this article
Celery is good for diabetes. The low carbohydrate content of celery aids in regulating the blood sugar levels, thus, keeping them stable. It is therefore safe for diabetics to eat celery.