A staple in salads, lettuce has long had a reputation for being a healthy food choice. Chock-full of antioxidants and other nutrients, it’s not all that surprising that lettuce also pairs well with diabetes. Here’s a look at why adding more lettuce to your diabetes diet can be a win for your health.
First, how many types of lettuce are there?
There are several types of lettuce readily available in the grocery store including:
- Romaine: a favourite in Caesar salads, it has crunchy inner leaves and longer, looser outer leaves
- Crisphead: also known as iceberg lettuce, it comes in a compact, round shape with crispy inner leaves
- Butterhead: also called Boston and bibb lettuce, its leaves have a buttery texture and taste
- Loose leaf: also called red and green leaf lettuce, it has thin leaves that loosely branch out from its stalks.
While arugula and watercress are popular salad greens, they belong to the same plant family as broccoli and cabbage called Brassicaceae. Endives and escarole are not lettuce either and belong to the Asteraceae plant family.
Does lettuce have real nutritional value?
Yes! Lettuce is filled with vitamins, minerals and antioxidants (i.e., carotenoids beta-carotene and lutein) to reduce inflammation. It is a good source of bone-building calcium and vitamin K, as well as cell-growing vitamin A. It is also full of water to help keep you hydrated.
But remember, some lettuce types are more nutritious than others. For example, red and green leaf lettuce can contain six to 20 times more vitamin A and K, as well as more lutein (which is beneficial to good eye health) than iceberg lettuce. That’s not to discount the iceberg variety which still contains these vitamins, in addition to vitamin C, potassium and folate.
Research has shown that people who eat more vegetables, especially raw vegetables like lettuce, tend to have lower rates of type 2 diabetes, cancer, and heart disease. Eating leafy greens has been shown to slow cognitive decline with aging. It has also been linked to better weight management, as lettuce is low in calories and eating a salad before a main meal can prevent you from over-eating.
Diabetes guidelines also advise people with diabetes to eat plenty of non-starchy vegetables of which lettuce is a great option.
Watch out for salad toppings
Even with all its nutritional value, topping lettuce with heavy, creamy salad dressings and croutons can turn a healthy option into a sodium- and fat-filled one. Instead dress your lettuce with small amounts of good fats such as extra virgin olive or walnut oil and lemon. Or make a creamy salad dressing from avocado and olive oil. Add a tablespoon of nuts or seeds and other raw vegetables for added crunch.
Here’s a tasty green goddess salad to try.
How to store lettuce properly
Lettuce should be stored in the refrigerator as soon as possible after purchase. Be sure to wash your unpacked greens in plenty of water before using and discard any damaged leaves. Lettuce should be dry before storing as moisture can contribute to spoilage. There is no need to wash lettuce labelled as pre-washed.
While most lettuce can last seven to 10 days in the fridge, freshly chopped or shredded lettuce should be used within two to three days.
Salad recipes—and beyond
There is good reason lettuce is a key ingredient for salads and the perfect base for other vegetables, fruit and protein. Here’s a tasty grilled peach salad topped with a lemon basil dressing and a diabetes-friendly deconstructed Caesar salad worth bookmarking
Keep in mind that lettuce can also be used in variety of other ways too, including in sandwiches, smoothies, wraps and tacos. A sturdier lettuce leaf can be a substitute for bread in a sandwich, and romaine can be delicious grilled on the barbecue with a little olive oil and lemon.
The bottom line is if you’re looking for a nutritious, low-calorie option for your diabetes diet, lettuce should always make the cut. Now lettuce eat!
