The 10 Best “Vegetables” for Diabetes | How to Control Blood Sugar Levels
You can't go wrong with vegetables, but these picks are especially good for your health and blood sugar.
The Dietary Guidelines for Americans say that people should eat at least five pieces of fruits and vegetables every day. This should go without saying, but it does. Eating a lot of vegetables that are high in fiber and nutrients can also help you control your blood sugar and take care of your diabetes over the long run.
If you have diabetes, here is a full list of things that will help you eat well.
The nutritionist and author of Prediabetes: A Complete Guide Jill Weisenberger, M.S., RDN, CDE, says, "We often talk about diabetes as if it were just a blood sugar problem, but it's really more than that."
Insulin resistance is linked to type 2 diabetes. Insulin resistance is linked to heart disease, high blood pressure, a fatty liver, and even some kinds of cancer. When we think about what to eat to help with diabetes, we should also think about what to eat to help with heart disease and cancer.
Weisenberger says that not all veggies are the same when it comes to fiber and nutrients, but all of them are good for your health and can help with diabetes. Here are 10 veggies that Weisenberger says can help people with diabetes.
1. Carrots
Fiber in veggies that aren't starchy makes us feel full. Weisenberger says that carrots are a great high-fiber food that will make you feel full. Also, carrots have a lot of vitamin A, which is good for your eyes and immune system. You can use them in our Balsamic Roasted Carrots.
2. Broccoli
The fiber in veggies is a prebiotic that also helps you feel full. "Prebiotic fibers are fermented by our gut bacteria, helping them to thrive," says Weisenberger. "In some cases, this helps with glucose and cholesterol metabolism." You can do this with broccoli or any other cruciferous veggie.
3. Zucchini
Carotenoids are chemicals that help keep your heart healthy and may even help protect against some cancers. Zucchini has a lot of them. Some other good things about it are that it is low in calories and high in fiber.
4. Cabbage
Don't drink orange juice while trying to get stronger. Also, cabbage has a lot of vitamin C, which is good for your heart. It also has a lot of fiber, which slows the digestion of whatever you eat with it. This keeps your blood sugar from rising too quickly. You should try our Chive-Mustard Vinaigrette with Roasted Cabbage.
5. Spinach
Spinach is very low in calories and high in nutrients, like all leafy greens. It also has a lot of iron, which is important for keeping your blood flowing well. You can put some in your eggs in the morning or add it to soups or stews.
6. Tomatoes
Weisenberger says to put extra tomatoes inside a whole-grain burger. Some cancers and heart diseases may be less likely to happen if you eat a lot of tomatoes. Tomatoes also add sweetness to food.
7. Cucumber
Cucumber is one of Weisenberger's favorite sandwich fillings. It is a high-water food that can help you stay hydrated and full. Also, one study found that cucumbers may help lower blood sugar and keep it under control. Check out our easy Avocado and Cucumber Salad.
8. Lettuce
While each type of cabbage has its own set of nutrients, they all have a lot of fiber and water. Red-leaf lettuce, in particular, has more vitamin K than the daily suggested amount. Vitamin K is important for bone health and blood clotting. Putting other foods on top of lettuce can also help slow down their absorption, which can help keep blood sugar in check.
9. Mushrooms
Some people say that mushrooms are a magical treasure, but no food is! But there is proof that the diabetes drug metformin can make you low on B vitamins. Eating mushrooms, which are high in B vitamins, can help fix this. Good news, especially since getting enough B vitamins can keep your brain from getting worse.
10. Green beans
Even though green bean stew isn't the healthiest dish out there, green beans are very good for you on their own. They are high in fiber and have vitamin C and A in them. Weisenberger says that chopped green beans can be added to pasta sauce to make it more veggie-packed. Just stay away from green beans in a can because they can be very high in salt.
Remember, there are no bad choices when it comes to vegetables and diabetes.
Most of the time, nonstarchy vegetables have fewer calories and carbs than starchy veggies. They also have a lot of fiber, which can help keep your blood sugar steady and slow down the absorption of other carbs you may be eating with them. Weisenberger says there's no reason to stay away from starchy veggies like corn and potatoes, though, since they're also full of fiber and good for you.
Just make sure that when you figure out your insulin and medicine, you count starchy veggies as carbs. Weisenberger says, "That's why we're best off when we don't omit any food group." Because that's how you can be sure you're getting all the nutrients you need.