Vegetables provide us with all the essential nutrients. But what is the best vegetable that helps manage diabetes? Safe quantity of vegetables for diabetics?
When you are suffering from diabetes, it is important to know how to plan your meals. Vegetables provide us with all the essential nutrients that help the body produce insulin. Thus, insulin provides energy for diabetics. They fill up our stomachs without spiking our blood sugar levels. But what vegetables should diabetics add to their diet? Let’s dive into knowing the 10 best vegetables for diabetes control.
Contents:
Best Diabetes Vegetables: Nutrition Profile
| Vegetable Type | Spinach | Broccoli | Cabbage | Onion | Tomatoes | Green beans | Cucumber | Red Radish | Okra | Carrot |
| GI score | 6 | 10 | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 47 |
| Best advantage | Vitamin K | Potassium | Vitamin K | Manganese | Vitamin C | Vitamin A, C | Vitamin K | Vitamin C, E | Magnesium | Vitamin B4 |
10 Best Vegetables For Diabetes
1. Broccoli
In a study published in the journal “Diabetes”, researchers found that sulforaphane in broccoli can protect from cell damage and reduces blood sugar levels, which is very common in diabetic patients.
2. Spinach
Some researchers show that vitamin C present in spinach acts as an antioxidant and it also has anti-inflammatory abilities, which help to reduce cellular damage in diabetics.
3. Tomatoes
Tomatoes have a low GI and a good vitamin C value, which makes them an excellent source for diabetics. Several studies suggest tomatoes can reduce blood pressure for individuals with diabetes.
4. Green Beans
Beans are high in dietary fiber, antioxidants, and essential minerals like potassium, magnesium, which play an important role in managing diabetes.
5. Cabbage
Cabbage has a good amount of vitamin C, which is usually low in diabetic patients. Cabbage is a wonderful source of dietary fiber, which helps to digest the food slowly in return controls blood sugar levels in the body.
6. Cucumbers
Cucumber is a vegetable rich in water that keeps your body hydrated. One study published in NIH shows including cucumbers in daily meals has positive results in controlling and reducing diabetes.
7. Carrots
Carrots are non-starchy vegetables with low GI, which makes them the best option for diabetics. It is rich in vitamin B6, vitamin A and dietary fiber, which helps to regulate blood sugar levels.
8. Onions
Onions are rich in antioxidants which have anti-diabetic and anti-inflammatory properties which can help prevent diabetes.
9. Okra
Research on okra has shown promising improvement in controlling blood glucose levels of type-1, type-2, and gestational diabetes. Okra has a good amount of dietary fiber, which makes the food digest slowly and releases glucose slowly into the bloodstream.
10. Red Radish
One article published in NCBI shows that consuming radish regularly can reduce spikes in blood sugar levels, which is very helpful for diabetic patients.
Risks of Overconsumption of Vegetables
Overconsumption of vegetables can cause the following:
- Heartburn
- Stomach pain
- Excessive gas
- Bloating
- Constipation
Other Health Benefits of Vegetables For Diabetes
Vegetables are rich in essential nutrients which act as potent antioxidants. These have many proven health benefits:
- Prevents many cancers
- Improves heart health
- Lowers blood pressure
- Improves eyesight
- Nourishes skin and hair
- Helps in weight loss
Don’t Have Time To Read?
- Vegetables are rich in certain essential nutrients, like vitamins and minerals. These nutrients contain antioxidant, anti-inflammatory, and anti-diabetic properties.
- Vegetables have high dietary fiber, low carbohydrate, and low glycemic index. They release glucose slowly into the bloodstream, which helps in managing diabetes.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Fruits and vegetables have a low glycemic index, are rich in vitamin C and dietary fiber is best for diabetics such as Citrus fruits, apples, berries, broccoli, cucumber, spinach, and onions.
Potatoes, sweet potatoes, and green peas have high GI indexes and carbohydrates. So, it is always best for diabetics to minimize eating these vegetables.
It is best to avoid bananas, mangoes, potatoes, sweet potatoes, and green peas, as these have a high GI, with a tendency to spike blood sugar levels
Potatoes are high in carbohydrates and sugars. These can raise blood glucose levels. It also has a high GI score, due to which it is always best to eat potatoes in moderation for diabetics.