Last updated on September 22nd, 2023
Health is Wealth. For healthy body metabolism, we must consume a healthy and balanced diet. Moreover, numerous types of research have displayed the importance of healthy diet management in type 2 diabetes control and reversal. Vegetables for diabetics are the central part of a healthy and balanced diet. Read this blog to learn about the best vegetables for diabetics, along with vegetables to avoid in diabetes and much more. Vegetables for sugar patients with low carb content, high fiber content, and good amounts of proteins and minerals are best for diabetes control. This article gives information on the best vegetables for diabetic patients so that you do not compromise taste and simultaneously consume a healthy diet.
Why Vegetables for Diabetics Management?
Vegetables are the best gift of nature that contains fiber, proteins, minerals, and the perfect amount of carbs. Thus, vegetables for diabetics are the perfect choice in diabetes management as they are a great source of balanced nutrients.
Vegetables have natural ingredients that help in blood sugar control. Eating vegetables is highly beneficial in diabetes management due to the following reasons:
- Generally, eating vegetables helps in managing obesity, which is a common cause of type-2 diabetes.
- Vegetable low in glycemic index help in controlling high sugar level spikes and thereby are good for diabetic management.
- Vegetables have a proper amount of fiber and proteins. Thus, it is a perfect choice for weight management in type- 2 diabetic patients.
- Vegetables for diabetics contain vitamins, calcium, phosphorus, magnesium, iron, and other minerals that help in boosting immunity. These minerals regulate body metabolism and improve health.
- Some low glycemic index vegetables for diabetes control are the perfect choice for low-carb foods. Also, they help in controlling blood sugar levels.
- Nitrate-rich vegetables are the best vegetables for diabetics. These foods enhance blood circulation and avoid heart-related issues in diabetic patients.
- Fiber-rich vegetables for diabetics improve digestion. It also helps in hydrating type 2 diabetic patients.
- Eating vegetables for sugar patient can help in avoiding other complications, like heart disease and cholesterol issues.
Also, do remember not all vegetables for diabetics are okay for consumption. However, as the general saying in the case of veggies goes, consume a rainbow of veggies. Colourful vegetables are good for your health.
In summary, vegetables good for diabetes patients should be of the following type:
- With a low to medium glycemic index score
- With high fibre content
- Have good amounts of protein
- Should have essential vitamins and minerals
- Must have high nitrate content.
Read More: Is Bitter Gourd Good for Diabetes Patients?
List of Best Vegetables for Diabetics
Vegetables for diabetic patients help in both blood sugar management and long-term diabetes management. Thus, if you are diabetic, increase your vegetable portion of the diet and reduce carbs consumption. But what vegetables are good for diabetics? Here is the list of Vegetables good for diabetes control and management.
Carrots are one of the best vegetables for type 1 diabetes and type 2 diabetes. It can be consumed raw and cooked. Having a sweet flavour, you think of it as vegetables high in sugar. But carrots are good for diabetic patients as their glycemic score is low, i.e. 16. A medium-sized carrot contains 4 grams of carbs. Thus, it does not increase blood sugar levels immediately. Carrots contain beta-carotene and are a rich source of vitamin A. It is rich in fibre. Thus, Carrots help boost immunity, act as powerful antioxidants, and reduce the risks of type 2 diabetes. The fibre in carrots helps to reduce the risk of gaining weight and manages hunger and desire.
Read More: Is Mushroom Good for Diabetes Patients?
These are a group of vegetables that are rich in vitamin K and folate. These Indian vegetables for diabetics are top sugar control vegetables. Some examples are broccoli, cabbage, Kale, Cauliflower, sprouts of Brussels, etc.
- These groups of vegetables for diabetics are non-starchy and thus are low sources of carbs, making them the best vegetable for diabetic people. A cup of broccoli or Cabbage gives just 5 grams of carbs. Thus, they are good for weight management and diabetic management.
- Sulforaphane present in broccoli helps in the reduction of blood sugar levels.
- Apart from low carbs, these vegetables for sugar patient are a rich source of vitamin C. 6.6 % of them contain fiber and have 2.9 % of Iron, thereby making them a perfect choice of vegetables for diabetes control. It is good when it comes to controlling hunger, desire and controlling blood sugar spikes.
- Cauliflower is high in vitamins, minerals, fibre, sulphur, and nitrogen. They help to reduce the inflammation in the body. Cauliflower also prevents the growth of cancer cells in the body. It is best to be a source of antioxidants and thus helps to decrease the risk of heart disease .
- Kale comprises flavonoids, which is an antioxidant. It regulates your blood sugar level and blood pressure. Due to its rich antioxidant content, Kale thus reduces the risks of cancer and heart disease.
Thus, cruciferous vegetables good for diabetic patients as they help to reduce the risks of type 2 diabetes.
Read More: 16 Best Fruits Juice For Diabetes.
Popularly known as Bhindi, this is another excellent choice for a list of sugar control vegetables. Ladyfingers are great sources of fibre, vitamins, and minerals. Ladyfingers are a low-calorie diet and thus do not result in blood sugar hikes. This vegetable low in glycemic index. These also contain Myricetin, which is found to increase glucose absorption by cells. Thus, these are the favourite choices of vegetables that bring sugar levels down.
Read More: Is Ash Gourd Good For Diabetes?
Cucumber is next among the best vegetables for diabetics. Cucumber is low in carbohydrates and has a high content of fibre. Regular eating of Cucumber can reduce the blood sugar levels in type-2 patients. It also helps in regulating blood pressure and is a good diet to reduce the risk of hypoglycemia. Cucumber keeps you full and thus helps in controlling hunger issues, thereby helping in weight management.
Read More: Is Bottle Gourd Good For Diabetes?
The diabetic patient should eat plenty of lettuce. Lettice is an excellent choice of vegetables for sugar patient. These have a low glycemic index and thus help to lower your blood sugar level. A cup of lettuce gives 5 to 10 calories of energy. Lettuce is also rich in vitamins, especially vitamins A, K, and other minerals. Lettuces are known to show an increased glucose tolerance. These are also useful in hypoglycemic regulations of blood sugar. Thus, lettuce is among the top vegetables for diabetic patients. Moreover, these help in hypoglycemic control. Choose dark-coloured lettuce over light-coloured lettuce. Dark colours are rich in essential micronutrients.
Read More: Is Jamun Good For Diabetes?
Spinach is another delicious green vegetables good for diabetes. It is rich in calcium, iron, protein, vitamins A and C, and folic acid. It is low on the GI scale. It is good for diabetic patients. Spinach is a rich source of antioxidants due to the presence of alpha-lipoic acid. It increases insulin sensitivity. Spinach also contains fiber that is an extremely good source of reducing blood sugar levels
Read More: Can Diabetes Patients Eat Oranges?
Kidney beans, black beans, and green beans are low glycemic index foods. Beans are the best vegetables for diabetes control. These don’t raise blood sugar levels immediately after being consumed. These beans also contain high vitamins A, C, K, iron, chlorophyll, fiber, and folic acid. All these nutrients are essential for our body and help in regulating blood sugar levels.
Read More: Is Coconut Milk Good for Diabetics?
Asparagus is a low-calorie and high-protein vegetable. Its consumption leads to the passing of high urine and salt excretion. These vegetables for diabetics help in regulating high blood sugar levels. Research has proven that consuming Asparagus regularly can help in reducing the risks of type 2 diabetes.
Read More: Is Apricot Good for Diabetics?
Popularly known as Karela, it is known to have numerous health benefits. These vegetables for diabetics are known to contain special compounds like Polypeptide-p or p-insulin that act like insulin in the body. The substances in the bitter gourd inhibit PTP1B in the body. The inhibition of PTP1B results in insulin sensitivity. Due to increased insulin sensitivity, the glucose absorption by cells increases, and the blood sugar levels are controlled. Thereby making it a sugar control vegetables. It is among the best vegetables for diabetics to reduce sugar levels, and for non-diabetics, the risks of type 2 diabetes.
Read More: Is Cranberry Juice Good for Diabetics?
Tomatoes are starch-free vegetables and thus are among the superfoods for diabetic patients. It has a low glycemic index value, and thus, it does not cause blood sugar spikes. And it’s a good sugar control vegetables. Tomatoes contain vitamin C, Lycopene, β-carotene, potassium, flavonoids, folate, and vitamin E. All these are particularly good for maintaining your blood glucose level and blood pressure. Thus, tomatoes protect against the development of type 2 diabetes. Tomato sauce or juice can slightly increase your blood sugar level. Avoid taking tomato juice. Green tomatoes are found to induce Hypoglycemia.
Apart from the above list, some other popular sugar control vegetables that lower blood sugar levels are Artichokes, Mushrooms, Celery, Onion, and Snow peas. Also, brinjal is good for diabetes patients.
Eggplants are rich in fiber or polyphenols and are a low-carb diet that helps to control your blood sugar level. In comparison, Artichokes and Snow Peas are rich in fiber that helps in regulating blood sugar and blood pressure. Mushrooms help in cholesterol control. Onions help in reducing fasting blood sugar levels within four hours of their consumption.
Read More: Are Sugar-Free Biscuits Safe for Diabetics?
Vegetables for Diabetics to Avoid
While vegetables for diabetics are good food choices. But remember, not all veggies are good for diabetics. In general, starchy veggies and high GI and GL vegetables are to be avoided. So, the following types of vegetables to avoid in diabetes:
- High glycemic index vegetables
- High-carb content vegetables
- Simple carbohydrate vegetables
- Avoid using Canned vegetables as they have high sodium content. It can cause blood pressure issues.
- Vegetables cooked with a high content of butter, cheese, or sauce should be avoided.
- Vegetables high in sugar.
List of vegetables for diabetics to avoid:
Potatoes are among the top vegetables for diabetics to avoid. Regular potatoes and sweet potatoes both contain high amounts of carbs. Therefore, they are starchy vegetables. The glycemic index of baked potatoes is 111, and for sweet potatoes is 96. Thus classifying them as very high GI foods. High GI foods cause blood sugar spikes, which is not good for diabetes patients. However, no food is totally barred from a diabetes diet, so when consuming potatoes, keep things in mind like:
- Portion control
- Not using excessive oil
- Not over-cooking
- Combine it with low and moderate GI foods
- Including it in a full meal.
Read More: Are Peanuts Good for Diabetics?
Corn is next on the list of vegetables to avoid in diabetes. However, it has nutrients like fiber, protein, minerals, etc. It also has a good amount of calories. Raw corn has a glycemic score of 46, but its products, like popcorn and corn flakes for diabetic patient have a high GI profile. Popcorn scores 65 and cornflakes 81 on the glycemic table. So, best avoid them or incorporate them in a balanced manner in your diet.
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Next on this list of non sugar control vegetables is peas. Despite peas being a green vegetable, it’s not recommended because it has considerable carb content. In 100 grams of peas, there are roughly about 14 grams of carbs. On the other hand, it also has a good amount of fibre. So, the trick in consuming these vegetables for diabetics is combining them with low-carb foods and eating them in moderation.
Read More: Are Grapefruits Safe for Diabetics?
Other Healthy Foods That Help Control Blood Sugar Levels
Vegetables for diabetes control are a good food to opt for, but there are other healthy foods, too. So now, let’s have a look at other foods that help control blood sugar levels. These foods can be used along with vegetables for diabetes control.
Fruits come next after vegetables good for diabetics. However, not all fruits are good for diabetes patients. Fruits like apples, pears, peaches, berries, etc., are good for diabetics. Fruits like apples and pears have low glycemic index. Moreover, they contain dietary fibre and other nutrients which have a positive effect on our health.
Similarly, almost all berries are foods that help control blood sugar levels. Topping the berries list is Jamun or Indian gooseberry. Other berries, like strawberries, blackberries, blueberries, etc., are fantastic fruit options to have. Berries have rich fibrous content, vitamin C and antioxidants. Consumption of a cup of mixed berries daily has resulted in lessening the risk of heart ailments and other diabetes-related complications.
Dry fruits are good foods that help control blood sugar levels. Dry fruits like walnuts, almonds, cashews, etc., contain healthy fats necessary for your body. The regular consumption of dry fruits has blood sugar-regulating effects. Nuts like almonds and walnuts have monounsaturated fatty acids, which help in blood sugar regulation. Therefore, along with vegetables for diabetics also include these dry fruits regularly.
Read More: Top 6 Dry Fruits For Diabetics.
Turmeric is another root vegetables for diabetics which has been known for its medicinal properties in India for ages. Turmeric not only has anti-inflammatory properties but also is a good food for diabetes. Turmeric is actually a top Ayurvedic medicine and has antimicrobial properties. Consuming turmeric for diabetes patients is beneficial as heals both internal and external infections in your body. The way to use turmeric is by including it in sabjis and curries.
The place where even the best vegetables for diabetics seem to be lacking is in the morning and evening drinks. Regular tea and coffee are not good for diabetes patients. In place of them, you can switch to herbal drinks and teas. Some of them examples include:
- Tulsi neem water
- Meethi dana water
- Green tea
- Black tea
- Chamomile tea
- Amla neem extract drink, etc.
The drinks suggested above help in blood sugar regulation, improve insulin functionality and even anticancer effects. Some of them help you sleep better, and some remove acne and scars. So replace your daily beverages with these herbal drinks and manage your sugar levels more effectively.
Read More: Is Fish Good for Diabetes?
So, in the blog, we extensively covered the best vegetables for diabetics, along with explaining the qualities of ideal sugar control vegetables. In the end, we explained about the vegetables for diabetics to avoid and suggested other foods closely related to veggies. However, the only key to effective diabetic control and reducing the complications of diabetes is to have a balanced diet. And including these veggies in measured and fixed quantities. Therefore, a diabetic patient should prefer eating three to five servings of non-starchy veggies every day. Vegetables provide fiber, minerals, and essential nutrients that regulate blood sugar levels and blood pressure. Remember, healthy food choices can help you to move closer to diabetes reversal if you are a type 2 diabetic.
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Which Indian Vegetable is Good for Diabetes?
There are many Indian vegetables for diabetes patients that can included in their diet. Some of them are:
- Bitter Gourd
- Lady Finger
- Leafy veggies like spinach, cabbage, etc.
Do Any Vegetables Have Zero Sugar?
Yes, there are certain vegetables that have a bare minimum and zero sugar content. These types of vegetables for diabetics are also prescribed for them. Asparagus is a sugar-free vegetable and can be very well included in a diabetes-friendly diet.
What Vegetables are Low in Sugar?
Vegetables high in sugar aren’t recommended for diabetes patients. Therefore, vegetables that have low amounts of natural sugar should be consumed. These vegetables include broccoli, spinach, brinjal, bitter gourd, beans, and so on.
Can I Consume Vegetable Juice While Diabetic?
If you are having poor diabetes management, then avoid taking vegetable Juice as it may cause blood sugar spikes. Otherwise, ½ cup of vegetable juice can be taken in 1 serving.
What is the Quantity of Vegetables One Should Eat While Diabetic?
At the minimum, 3 to 5 servings of non-starchy vegetables per day is healthy. 1 serving of vegetables is ½ cup of cooked vegetables and 1 cup of raw vegetables.
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.