Gynura Mango Salad August 01 2013
This is a salad that anyone can enjoy. Even a diabetic! Many of us, including myself, thought mango is such a sweet fruit so it's not good for a diabetic. Interestingly, research have shown that mango has a low glycemic index (GI). Glycemic index is the numbers used to represent how much the blood sugar would rise after consuming a particular food. Eating food with high GI would spike the blood sugar. Although mango can be consumed by someone with diabetes or pre-diabetes but eating in moderation is always the key!
Here's one of my favorite salads I enjoy eating whenever I have a mango laying around.
1/2-1 mango (if you have diabetes I would suggest to try smaller quantity first) :)
1 boiled egg red or brown rice, cooked. (stay away from white rice!)
Gynura Procumbens, cut in thin stripes
roasted minced garlic (or mince fresh garlic if you can handle it!)
1-2 tablespoons of RAW Apple cider vinegar
very small dash of salt, sprinkle this over your salad.
For dressing I just drizzle the vinegar and olive oil over the salad then toss before I eat. Be gentle with the apple cider vinegar, the smell is strong. Adjust according to your taste slowly.
If you can find "brown basmati rice" at your local health market they have much lower GI. White rice have a higher GI so it is not recommended. I added rice to my salad for some carbohydrates which keeps me full a little longer.
- Garlic helps to get your blood circulating, lowering blood pressure.
- Egg is good source for protein.
- Gynura Procumbens help regulate your blood sugar!
- Raw apple cider vinegar has probiotics which strengthens your immune system. It also helps with lowering your blood sugar.
- Olive oil has good fat that your body can use. Specifically omega-3 and omega-6. Olive oil can help fight cholesterol and prevent heart disease.
As always, I encourage you to do more research -- learn and experience your foods. See what works for your body. Eat healthy, exercise, laugh a lot! Good luck to you and your health! :)