Millions of people around the world struggle with diabetes. According to the World Health Organization (WHO), diabetes affects approximately 422 million people worldwide and kills 1.6 million people each year. Insulin levels play an important role in diabetes. The pancreas produces a hormone that transports glucose from food into your cells for energy. Diabetes affects our body’s ability to make enough insulin and use it well. Therefore, glucose remains in the blood.
This is a serious condition, but it can be managed by carefully considering food choices that contain vegetables and monitoring blood sugar levels. The glycemic index (GI) is a tool used to decide which foods to include in your diet. GI measures how much and how quickly a food raises your blood sugar level when taken.
Importance of vegetables in diabetes
It is no exaggeration to say that vegetables play an essential role in your daily diet. They provide us with all the vital nutrients, vitamins and minerals that our body needs. Experts suggest that eating vegetables is very beneficial for your health if taken in the right amount. But people with diabetes should not eat all vegetables.
Certain vegetables can cause your blood sugar levels to rise when you have diabetes. It is therefore particularly necessary to choose suitable vegetables to be part of your diet. By including them in your diet, you can not only manage diabetes, but also reap many health benefits, such as easy digestion, weight loss, healthy heart function, and lower bad cholesterol.
In this article, you’ll learn about the best and worst vegetables for your blood sugar when you have diabetes.
Best vegetables for diabetes
1. Carrots
Carrots contain a good amount of beta-carotene, fiber, vitamins K1 and A, potassium and antioxidants. Its GI of 16 makes it an excellent choice for a diabetic patient.
According to a studythe nutrients in carrots are beneficial for people with type 1 diabetes. Additionally, dietary fiber intake may help reduce the prevalence of type 2 diabetes.
2. Broccoli
Broccoli is rich in nutrients like iron, vitamin C, fiber, protein, calcium, selenium and magnesium. It contains a compound called “sulforaphane”. It helps reduce hepatic glucose production and also has anti-cancer properties.
According to a study, sulforaphane decreases hepatic glucose production. It thus reduces blood sugar and also has anti-cancer properties.
3. Lettuce
Low in calories and high in nutritional value, lettuce is a superfood to include in your diet. It contains iron, vitamin C and antioxidants. Plus, it improves overall health by reducing inflammation and increasing immunity levels. The American Diabetes Association (ADA) recommends lettuce as a healthy diet for type 1 and type 2 diabetes.
4. Cucumber
Cucumber has a high water content, which makes you feel full and hydrated. Therefore, it can help lower and control blood sugar, as hormones help beta cells in the pancreas produce insulin. Moreover, it has a low glycemic index, which is 14. You can eat it raw, in the form of salads and pickles as well.
5. Okra or Lady’s Finger
Okra is one of the low glycemic index vegetables (17-20) having a high amount of nutrients like rich in potassium, vitamins B and C, folic acid, fiber and calcium. Okra’s high fiber content links diabetes management and promotes better glycemic control and insulin sensitivity. You can eat okra stir-fried, baked, and as a delicious sauce dish.
6. Bitter Gourd
Most people do not prefer to have bitter gourd in their diet because of its taste. However, it is one of the great vegetables for those who suffer from diabetes. Furthermore, evidence suggests that bitter gourd has incredible results in lowering blood sugar levels. It contains a compound called polypeptide-P (insulin-P) that helps regulate insulin levels.
7. Radish
The high fiber content of radishes is one of the best vegetables for diabetics. It helps control blood sugar. It can be added to mixed vegetables and can be made into delicious soups.
8. Beans
Beans are known for their high protein and soluble fiber content. It keeps you full for longer durations. It also helps maintain blood sugar levels in diabetic patients and also aids in weight loss.
9. Beets
Beets are low in carbohydrates and rich in vitamins, minerals, fiber and phytonutrients. These can help control diabetes. Also, natural sugar does not convert to glucose. It is therefore suitable for people with diabetes. In addition, beets are rich in the antioxidant lipoic acid. Thus, it will reduce the problems caused by cellular aging.
10. Tomatoes
Tomatoes are one of the best sources of lycopene, making them a great way to support heart health. They are great for the heart. They also reduce the risk of heart problems in people with high blood pressure and diabetes. It is rich in vitamin C, vitamin A and potassium and low in carbohydrates. The calories are also low. These are good for people with diabetes.
11. Cauliflower
Whether you add it to a salad, toss it in sandwiches, or make a curry sauce, cauliflower is a fantastic choice for diabetes management. It is a rich source of fiber, vitamin C and folate while being low in calories. The high fiber content of cauliflower reduces stress on your digestive system and helps reduce blood sugar spikes.
12. Asparagus
It is an excellent vegetable to add to the diabetes diet. It is well known for its richness in iron and copper. Apart from that, it also contains potassium which is essential for treating diabetes. Additionally, other elements like calcium, phosphorus, and manganese help regulate blood pressure.
13. Cabbage
Cabbage is another better option if you want to keep your blood sugar in range. It is a rich source of fiber with a low calorie count. Still, it can work wonders for diabetes because it has proven antioxidant and antihyperglycemic properties.
An easy way to get cabbage in your diet is to add it as a side dish at least twice a day. If you don’t want to keep it as a side dish, use it in salads, dals, or soups to get those benefits.
Vegetables to avoid in diabetes
Keep in mind that there are no hard rules or limits for vegetables, and at the same time, no vegetable is bad for diabetes. But you need to follow a careful diet to regulate blood sugar.
Potatoes
Sweet potato and potato are high in starch and contain more carbohydrates than green vegetables. The GI of regular baked white potatoes is 111 and that of sweet potatoes is 96. With both of these being high GIs, it’s clear that eating only these can mess with your blood sugar levels. If you want to make some, you can eat them in small amounts with lots of fibrous vegetables to lower the overall GI of the food. Avoid processed foods made with potatoes such as potato curry, fries and potato chips.
Peas
If you have diabetes, peas should be consumed in minimal quantities. But regular consumption in large quantities is harmful for you. For example, 100 g of peas contain approximately 14 grams of carbohydrates.
Corn
Even though corn is a rich source of fiber, protein, and minerals, it shouldn’t be high. It is a high calorie vegetable. It has a glycemic index of 46, which falls under low GI foods. On the other hand, snacks like popcorn and cornflakes have a high GI of 65 and 81, so keep a minimum amount of them in your regular diet.
Vegetable Juice
It might surprise you because green juice is incredibly healthy and vegetables are the best choice for filling diabetic meal plates. Yet they are not suitable for diabetes in liquid form. Why? Because when you get them in juice form, you lose the fiber content they contain. So no matter which vegetable you choose on your plate, savor it as a whole.
What are other healthy and best foods for diabetics to include in the diet?
Besides vegetables, you can include many other diabetic-friendly foods in your diet. If you have diabetes, you should focus on low GI value, high fiber and nutrient content, and low calorie content. Here are some of the high fiber foods for diabetes.
Apples
Eating a low glycemic diet can help control blood sugar. For example, eating an apple is very good for your health. However, this is because apples contain fiber and vitamins, without fat.
Almonds
Almonds are also suitable for the prevention of diabetes. Regular consumption of almonds is perfect for health. They are rich in magnesium. So taking it will prevent blood sugar levels from rising. Almonds are also high in monounsaturated fatty acids, protein, and fiber. These keep blood sugar under control. So include almonds in your diet regularly. It will keep you healthy.
Turmeric
Turmeric not only has anti-inflammatory effects, but it is also one of the super foods for diabetes. Thus, people with diabetes should use turmeric more in the food preparations they prepare regularly.
It has antimicrobial properties that help prevent many types of infections. It heals not only internal wounds but also external wounds. Turmeric is also widely used in Ayurvedic medicine.
chamomile tea
Chamomile tea has many benefits, including anticancer properties, blood sugar regulation, and a calming effect. Experts have found that people who take chamomile regularly have lower blood sugar levels. You can take it at any time of the day, but the best time to take it would be at bedtime.
It also improves skin color. Drinking chamomile tea eliminates pimples and acne scars. It also helps against insomnia.
blueberries
Blueberries are also a fantastic choice for good health. They help keep you away from heart problems. People who take two cups of blueberries a day are less prone to heart disease. This is because they are high in fiber. The same goes for other nutrients.
Vitamin C and antioxidants are rich in blueberries. You can scoop them any way you like and dip them in unsweetened yogurt. Or you can make something like a smoothie. No matter how much you eat, you will see good results. So keep taking it regularly.
The essential
Diabetes is a chronic disease that has a significant impact on your health. Therefore, it will help you if you adopt a healthy lifestyle to fight diabetes effectively. Part of living a healthy lifestyle is choosing healthy foods that don’t raise blood sugar or disrupt insulin sensitivity. Vegetables such as carrots, broccoli, cauliflower, cabbage, tomatoes, asparagus, beans, beets are some of the best to add to your meal plate. They are low in carbohydrates and starch while being rich in nutrients, fiber and vitamins. Another essential thing to keep in mind is the glycemic index. Therefore, whatever food you choose to enjoy, make sure it should be in limited portions.
Frequently Asked Questions (FAQs)
Q. Are starches bad for diabetes?
A. Virtually no vegetable is bad for diabetes, even if it contains a high amount of starch. However, it would be helpful to take them in limited amounts and pair them with low GI vegetables. For example, if you have diabetes, limit starchy foods to half a cup instead of a full cup.
Q. Which vegetable lowers blood sugar?
A. Vegetables that are high in fiber, nutrients, and protein help lower blood sugar. These include broccoli, cauliflower, cabbage, green leafy vegetables, and okra. You can also have cucumber, tomatoes, radishes, asparagus, and pumpkin.
Q. What foods can diabetics eat freely?
A. Diabetics can eat any food but should stick to limited portions. They should have non-starchy vegetables like carrots, broccoli, leafy greens, beans, and tomatoes, and fruits like grapes, oranges, papaya, apples, and berries. They can also opt for low-fat or skimmed dairy products and sugar-free bakery pudding type cookies.
Q. Are carrots suitable for diabetics?
A. If you are diabetic, you can add carrots to your plate without hesitation. It is a good source of fiber, vitamin K1, vitamin A, beta-carotene, antioxidants and potassium. Plus, it helps lower blood sugar if you eat carrots regularly.
Q. Which vegetable raises blood sugar?
A. Regular consumption of starchy vegetables like potatoes and sweet potatoes raises blood sugar. Additionally, processed foods like potato chips, corn flakes, popcorn, and french fries have a high glycemic index compared to raw potatoes and corn. Therefore, avoid these foods to control blood sugar.
Q. Is cabbage good for diabetes?
A. Cabbage is the best diabetic-friendly vegetable because it is low in starch and high in fiber. Filling your plates at least twice a week with cabbage is preferable to reduce the risk of diabetes. You can add them to salads, sandwiches, and pizzas if you don’t like eating them whole.
