Nowadays, leafy vegetables and melon vegetables are more commonly seen on the table of diabetes patients, while fungi and algae vegetables are considered "rare guests". In fact, fungi and algae vegetables are rich in nutrients, containing a variety of vitamins and some bioactive ingredients. They are delicious and should be a regular part of our daily diet.
What to eat for diabetes
What are fungi and algae vegetables
Fungi and algae vegetables include edible fungi and algae. Edible fungi refer to fungi that are consumed by humans, such as mushrooms, shiitake mushrooms, tremella mushrooms, and wood ear mushrooms. Algae are non-embryonic plants that reproduce with spores, and edible varieties include kelp, nori, and hair seaweed.
In terms of nutritional value, fungi and algae vegetables are low in energy, rich in dietary fiber, vitamins, and trace elements, and also contain plant chemicals. Regular consumption not only ensures sufficient intake of nutrients but also has good health benefits, especially for diabetes patients.
The Longevity Vegetable - Kelp
Kelp is known as the "vegetable of longevity", "vegetable from the sea", and the "champion of iodine". It is recorded in "Compendium of Materia Medica" that "kelp can treat goiter (thyroid enlargement) and other edema diseases, and has the function of resolving phlegm and dispersing lumps." Kelp is extremely rich in iodine, which is the main raw material for the synthesis of thyroid hormones in the body and can prevent iodine deficiency.
Kelp is rich in fucoidan, a soluble dietary fiber that is particularly suitable for consumption by diabetes patients. It can delay gastric emptying and the passage of food through the intestines, greatly slowing down the rise in blood sugar, thereby maintaining stable blood sugar levels. In addition, kelp is also a good snack for diabetes patients. It has a large volume, produces a sense of satiety, and prevents excessive calorie intake.
Recommended recipe: Kelp with Three Threads
Soak 30g of dried kelp, 15g of yellow fungus, and 20g of shredded bamboo shoots. Cut the soaked kelp into thin strips, cook it with yellow fungus and shredded bamboo shoots. After draining the water, add sesame oil, salt, and other seasonings for cold mixing.
Marine Vegetable - Nori
Similar to kelp, nori is also a "marine vegetable". Nori contains various vitamins, including B vitamins and vitamin C, which are comparable to vegetables. Nori also contains vitamin B12, which is less abundant in terrestrial plants. In terms of dry weight, the content of vitamin B12 in nori is similar to that in fish. Adequate intake of vitamin B12 has certain effects on preventing aging and memory decline.
Recommended recipe: Egg Drop Soup with Nori
1 egg, 1 sheet of nori, a little green onion. After boiling an appropriate amount of water, pour in the beaten egg, add the nori, and sprinkle with chopped green onion and seasonings before serving.
The King of Vegetarian Food - Black Fungus
Black fungus is one of the traditional and precious ingredients in China, known as the "meat of vegetarian food" and the "king of vegetarian food". Black fungus is rich in minerals, such as iron, which is 20 times higher than spinach, which has the highest iron content among green leafy vegetables. Black fungus contains ingredients that inhibit platelet aggregation, and its antiplatelet aggregation effect is even comparable to low-dose aspirin. It can reduce blood viscosity. Studies have shown that daily consumption of an appropriate amount of black fungus has a significant antiplatelet aggregation, anticoagulant, and cholesterol-lowering effect. Regular consumption is beneficial for preventing cerebral thrombosis and myocardial infarction in middle-aged and elderly people with high blood viscosity and high blood cholesterol, and it is also beneficial for preventing and treating hyperlipidemia, arteriosclerosis, and coronary heart disease. In addition, black fungus also has the ability to resist lipid peroxidation and help the body resist oxidative stress.
Recommended recipe: Cold Black Fungus Salad
A small amount of black fungus, a small amount of red and yellow bell peppers. Add red and yellow bell peppers to the soaked black fungus, and dress with a seasoning sauce made from light soy sauce, vinegar, salt, and sesame oil.
The Queen of Fungi - Shiitake Mushroom
Shiitake mushrooms are known as the queen of fungi and have high medicinal value. The polysaccharides in shiitake mushrooms have strong anti-cancer effects and are suitable for the dietary treatment of various malignant tumors, including leukemia. In addition, due to its content of choline, adenine, oxidase, and certain nucleic acid substances, shiitake mushrooms also have dietary and preventive effects on diseases of the cardiovascular system, endocrine system, and even liver cirrhosis.
Recommended recipe: Stir-fried Shiitake Mushroom with Baby Bok Choy
Cut shiitake mushrooms into strips and blanch them in boiling water. Add a small amount of cooking oil to the wok, cut baby bok choy in half, stir-fry, and then add the shiitake mushroom strips. Stew with salt and dark soy sauce before serving.
This article briefly lists several common fungi and algae vegetables. We can see that fungi and algae vegetables are rich in nutrients and have their own nutritional characteristics. Proper utilization of these vegetables can promote health. In addition, the cooking methods for fungi and algae vegetables are simple and easy, such as being used as side dishes in green leafy vegetables, quick and easy cold dishes, or light and delicious soups.
Let's make fungi and algae foods a regular part of our table!
