Best Vegetables for Diabetics That You Can Start Right Now

Healthful Vitality | 10/19/2021 | By NP Contributor | Best Vegetables for Diabetics

When it comes to choosing vegetables, things are pretty simple. Most vegetables are suitable for those living with diabetes, as vegetables are naturally low in carbs. Only a few starchy vegetables like potatoes must be avoided or consumed in moderation. Thus, vegetables should form an essential part of the diabetic diet.

However, it is worth knowing that some vegetables may have additional benefits like helping lower blood pressure and cholesterol. Thus, vegetables may even help manage diabetes.

Consume vegetables with a low glycemic index (GI)

Most vegetables are naturally low in GI. Perhaps the only exception among commonly consumed vegetables is boiled potato, which has a high glycemic index (GI) of 78. Else, most veggies have a GI of much below 55 and are good for frequent consumption.

Thus, as an example, frozen green peas have GI 39, carrots 41, broccoli mere 10, tomatoes just 15. One can consume veggies like artichoke, asparagus, cauliflower, green beans, eggplant, peppers, spinach, celery in abundance.

Choose vegetables high in natural nitrates

Some vegetables are naturally high in nitrates, and they are good for boosting NO levels and managing blood pressure. In addition, they may help prevent cardiovascular disorders. However, natural nitrates should not be confused with synthetic nitrates used as fertilizers or preservatives, as they are bad for health.

Among vegetables high in nitrates, beetroots and beetroot juice is the best. It is even recommended as a pre-workout drink. Lettuce, arugula, celery, rhubarb are other good sources of natural nitrates.

Vegetables that are high in proteins are best vegetables for diabetics

Proteins are not just building blocks but are also needed to produce hormones. In addition, certain amino acids may help improve mood, enhance sleep quality. A high protein diet can also help regulate appetite and prevent obesity. However, getting enough proteins through vegetables is a challenge. Nonetheless, some vegetables have an ample number of proteins. Thus, choose cauliflower, broccoli, mustard greens, brussels sprouts, and bok choy as vegan proteins.

Vegetables high in dietary fiber are best vegetables for diabetics

Adults should consume 30 g to 40 g of dietary fiber a day. Yet, most adults are not consuming enough dietary fiber. Dietary fiber is essential for gut health. It may also help lower blood glucose and insulin resistance. It may have a role in lowering bad cholesterol and boosting cardiovascular health. Additionally, dietary fiber may have a role in preventing neurodegenerative diseases and some types of cancers like colon cancer.

Some vegetables rich in dietary fiber are beets, carrots, broccoli, brussels sprouts, avocados.

Additionally, it is good to know that vegetables are an excellent source of vitamins like vitamin A, C, E, K, and various vitamin Bs. They are also needed to fulfill the requirement of minerals like calcium, phosphorus, potassium, zinc, and much more.

Vegetables also have healing properties as they are abundant in bioactive compounds like phenolic compounds, flavonoids, and other antioxidants.

Consuming more vegetables may not only help regulate blood sugar levels but may help prevent various diabetes-related complications.

(Related Article: Fruit Diabetics Can Eat)