bell peppers benefits for healthy diet
Written by DiabeTV

The bell pepper or sweet pepper are found in a wide spectrum of colors that range from common ones such as green, red, or yellow that are found readily in any market to much more uncommon ones such as black, brown, or purple variants. While different in color they are the same plant (Capsicum annuum) and belong to the nightshade family that includes potatoes and tomatoes. The fruit has been cultivated for thousands of years in Central and South America from where they quickly spread worldwide when Spanish explorer Christopher Columbus brought the bell pepper back to Europe in 1493. In its current state the pepper is one of the most important commercial crops in the world.

The bell pepper is a perfect addition to any diet whether diabetic or not. They are low in calories and carbohydrates, have a moderate amount of dietary fiber and minerals, and a tremendous amount of antioxidants. This helps provide a plethora of health benefits that are common in many fruits and vegetables that nutritionists recommend. The antioxidants alone help prevent cardiovascular diseases, contain anti-inflammatory benefits, stop the development of certain types of cancer, and combat type 2 diabetes. Research has found that bell peppers have two carotenoids called lutein and zeaxanthin that are also found in the center of the eye (macula). These carotenoids help protect the macula from oxygen-related damage. If the macula receives enough damage it can lead to a condition called age-related macular degeneration (AMD) which leads to loss of vision or in extreme cases blindness.  More research is needed to see how much bell peppers can help prevent AMD and other eye disorders.

If a serving of bell peppers is eaten, it will provide you with the daily requirement of Vitamin A and C. A serving is 1 medium bell pepper which has 31 calories, 0.36 grams of fat, 7.18 grams of carbs, and 1.18 grams of protein. Vitamin C and carotenoids amounts are increased when the fruit is allowed to ripen. The bell pepper has a very low glycemic index that does not rise if cooked. There is no wrong way to eat it, many add raw peppers to salads and others prefer stuffed peppers. You can actually eat it anyway you want with little to no consequences. It is recommended to cook bell peppers at low heat for a short period of time; if cooked for too long its antioxidant, anti-inflammatory properties, and taste will suffer slightly. We at diabetv strongly recommend that you add bell peppers to your diet and reap the benefits.


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