Which Vegetables Are Good For Diabetes? Vegetables can be a key part of the diet of people with diabetes. They provide fiber, antioxidants, and other essential nutrients and can also help with weight management and improve overall health. Vegetables can add variety and flavor. They can also fill you up and are still relatively low in calories.
Also, people should choose a variety of vegetables and focus especially on those they like. If a person rarely eats vegetables because they don’t like them, it may be time to experiment with new cooking and serving methods. Eating a variety of foods, including a mix of vegetables, can help people help with diabetes stay healthy and enjoy varied foods.
Eating certain foods and limiting other foods can help people with diabetes control their blood sugar levels. A diet rich in healthy vegetables, fruits, and protein can have significant benefits. Here is a list of vegetables that are good for people who have diabetes:
1. Carrots
The fiber in non-starchy vegetables helps us feel full and satisfied. Weisenberger recommends carrots as a particularly filling, fiber-rich vegetable. Carrots are also rich in vitamin A, which supports immunity and eye health.
2. Broccoli
In addition to supporting the feeling of satiety, the fiber in vegetables acts as a prebiotic. “Prebiotic fiber is fermented by our gut bacteria and helps them thrive,” says Weisenberger. “In some cases, this helps with glucose and cholesterol metabolism.” Broccoli is an excellent choice for this, as are other cruciferous vegetables.
3. Zucchini
According to a 2017 report in Nutrients, zucchini is particularly high in carotenoids, compounds that support heart health and may protect against certain types of cancer. It is also low in calories and high in fiber.
4. Cabbage
If you have diabetes, there is a time and place to drink orange juice, but drinking it in hopes of boosting immunity may not be the best option. Enter cabbage. Like orange juice, it’s also high in vitamin C, which may have beneficial effects on heart health, according to a 2020 review in Antioxidants magazine. It also has tons of fiber to slow the digestion of whatever you eat, which can help prevent blood sugar spikes.
5. Spinach
Like all leafy greens, spinach is nutrient-dense and very low in calories. It’s also rich in iron, which is key to healthy blood flow. According to a 2020 study published in Nutrition Journal, spinach also contains membranes called thylakoids, which contain substances that may help with insulin sensitivity.
6. Cucumber
Another popular sandwich filling from Weisenberger, cucumber is a water-rich vegetable that can help you stay hydrated and feel full. A 2022 review in Molecules magazine found that products from the Cucurbitaceae family, including cucumber, may lower and control blood sugar levels and reduce inflammation throughout the body.
7. Lettuce
Different types of lettuce contain different nutrients, but all are high in fiber and water. Notably, just one cup of red leaf lettuce provides 33% of your daily vitamin K needs, according to the USDA. Vitamin K is important for blood clotting and bone health. Serving other foods on a bed of lettuce can also help slow their absorption, which further aids in blood sugar control. Using salad instead of pizza crust or tortillas is a great way to prevent a spike in blood sugar and still get the full flavor when you’re craving your favorite foods.
8. Mushrooms
While mushrooms aren’t the magical superfood they’re sometimes thought to be, according to a 2020 study in , there’s some evidence that they may help you recover from metformin to counteract the B vitamin deficiency caused>The Journal of Clinical Endocrinology and Metabolism. This is thought to be at least partly because mushrooms are high in B vitamins. Bonus: Getting enough B vitamins may also protect against cognitive decline. Mushrooms impart a meaty texture and flavor and can be added to everything from omelets and sandwiches to soups and stews.
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