DIABETES

8 Best Green Vegetables for Diabetics to Add to Their Diet

Diabetes can cause heart attacks and kidney failure

Leafy green vegetables reduce the risk of type 2 diabetes

Spinach, cabbage, and broccoli are some diabetic-friendly foods

B
Bajaj Finserv Health
November 16th, 2021
7 mins read

The food you eat is important for healthy living as it impacts your blood sugar levels. If you suffer from diabetes, managing it well will require you to eat a balanced diet. For instance, a type 2 diabetes diet should have a balanced mix of:

  • Fiber 
  • Carbohydrates
  • Proteins
  • Minerals

In fact, research published in the British Medical Journal found green leafy vegetables good for diabetics. So much so that it significantly reduces the risk of type 2 diabetes [1]. Vegetables for diabetics also help to reduce the risk of other health complications [2]. This is important since diabetes is a major cause of problems like heart attacks, stroke, and kidney failure [3]. Leafy greens for diabetics help address these and offer benefits for both management of this disease and prevention of others. Read on to know more about these diabetic friendly foods.

Additional Read: 8 must-have foods that should be part of a diet for diabetics

Green vegetables good for diabetics 

Spinach 

Spinach is an excellent non-starchy and diabetic-friendly vegetable. It contains a good amount of fiber that helps prevent a spike in blood sugar levels. Iron in this leafy green is vital for healthy blood flow. The vitamin C and polyphenols found in spinach have antioxidant properties that help regulate blood sugar levels. This vegetable has a very low glycemic index and is low in calories. It offers a good amount of magnesium that further reduces the risk of diabetes.

Cabbage 

Cabbage is high in vitamin C and it has a positive impact on heart health [4]. It is also rich in fiber that stabilizes blood flow in diabetes. Fiber controls the digestion process and prevents spikes in blood sugar levels. You can add cabbages to stews or salads. However, make sure to clean the leaves before cooking. Practice good hygiene when preparing any vegetables.

Kale 

Kale is high in fiber content and promotes satiety. This food for diabetics takes the longest to digest. It isn’t metabolized quickly and so, it prevents spikes in blood sugar levels. A study in 2015 found that drinking 300ml juice every day for 6 weeks helped regulate blood sugar levels and improve blood pressures in people with hypertension [5].

Broccoli 

The fiber in broccoli helps with satiety and also acts as a prebiotic. Prebiotic fibers found in green vegetables good for diabetics are fermented by bacteria in our gut. This helps them to thrive. In certain cases, it helps with glucose and cholesterol metabolism. Broccoli is a great choice to add to a type 2 diabetes diet.

Zucchini 

Zucchini is a popular summer squash and is usually dark or light green. It is especially high in carotenoid compounds. These compounds support heart health and also protect against certain cancers. This vegetable has anti-cancer properties and can also lower cholesterol. What’s more, it aids in digestion too! It is a great source of vitamins A and C. The magnesium in zucchini reduces the risk of stroke and heart attack. Zucchini is often added to pizzas and soups and is also used to prepare pickles.

Cucumber 

Cucumber is one of the vegetables for diabetics that is often recommended. It can help you stay hydrated and make you feel fuller for longer. Cucumbers are often added to green salads. In a study of edible plants, cucumber was found to reduce and control blood sugar levels [6].

Lettuce 

Lettuce is of different types and contains different nutrients. All of them are rich in water and fiber. Particularly, red-leaf lettuce, as it contains more than the recommended daily value of vitamin K. This vitamin is essential for bone health and blood clotting. Consuming other foods over lettuce can slow the rate of absorption. This leads to better control of blood sugar levels.

Green beans 

Green beans are packed with multiple health benefits. They are high in fiber and contain vitamins A and C. Add these diabetic-friendly foods to your diet. Avoid canned green beans as they are high in sodium. Add chopped green beans to pasta sauce for taste and health benefits.

Additional Read: Tried and Tested Home Remedies To Control Sugar the Natural Way

Now that you know the best food for diabetics, include these greens in your diet. Apart from consuming diabetic-friendly foods, follow a healthy lifestyle. Get proper medical care when needed and don’t delay treatment. Book an online doctor consultation on Bajaj Finserv Health to consult with health professionals. Get advice on the best vegetables for diabetics and eat right to live healthier. Managing diabetes is easier with Bajaj Finserv Health.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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