14 Best Green Vegetables for Diabetics to Add to Their Diet

14 Best Green Vegetables for Diabetics to Add to Their Diet

B
Bajaj Finserv Health
November 16, 202110 mins read

Key Takeaways

  • 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

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 diabetesVegetables for diabetics also help to reduce the risk of other health complications. This is important since diabetes is a major cause of problems like heart attacks, stroke, and kidney failureLeafy 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: Diet Plan For Diabetics

diet plan for diabetics

Importance of Vegetables in Diabetes

It is not an exaggeration to suggest that veggies are crucial in your regular diet. They supply each and every essential vitamin and mineral that our bodies require. According to experts, eating veggies in the appropriate amounts may be highly good for your health. However, people with diabetes should avoid eating any veggies. There are vegetables for people with diabetes to avoid.

When you have diabetes, a few veggies might trigger an increase in blood sugar levels. As a result, selecting appropriate veggies to include in your diet is a special necessity. By including them in your diet, you may not only control diabetes but also get a slew of health advantages such as improved digestion, weight loss, heart health, and a reduction in bad cholesterol.

Green Vegetables Good For Diabetics

The following are vegetables for diabetic patients

Lady's Finger or Okra

Okra is a low glycemic index (17-20) vegetable that is high in nutrients like potassium, vitamins B and C, folate, fiber, and calcium. Okra's high fiber content helps with diabetes treatment by promoting improved glucose tolerance and insulin sensitivity. Okra may be eaten stir-fried, roasted, or as a delightful gravy meal.

Bitter Gourd

Because of its harsh flavor, most people avoid eating bitter gourds. Nevertheless, it is one of the best veggies for those with diabetes. Furthermore, studies show eating bitter gourd has extraordinary benefits in decreasing blood sugar levels. It contains a component known as polypeptide -P (insulin-P), which aids in the regulation of insulin levels.

Cauliflower

Cauliflower is an excellent choice for diabetes treatment, whether it is used in salads, sandwiches, or gravy curries. It is high in fiber, vitamin C, and folic acid while being low in calories. Cauliflower's high fiber content relieves digestive discomfort and helps to prevent blood sugar spikes.

Asparagus

It is a good vegetable to include in a diabetic diet. It is widely recognized for its iron and copper deposits. It also includes potassium, which is necessary for the treatment of diabetes. In addition, additional elements such as magnesium, phosphate, and iron aid in blood pressure regulation. So, this is considered one of the best vegetables for diabetics

Tomatoes

Tomatoes are among the finest sources of lycopene, making them beneficial to heart health. They're ideal for the heart. They also lower the risk of heart disease in persons with high blood pressure or diabetes. It is high in vitamin C, A, and potassium and very low in carbohydrates. Calories are also limited. These are beneficial to people with diabetes.

Carrots

Carrots are high in beta-carotene, fiber, vitamins K1 and A, potassium, and antioxidants. It has a GI of 16, making it one of the vegetables good for diabetes.

The research found that carrot nutrients are advantageous to persons with type 1 diabetes. Furthermore, dietary fiber consumption may help lower the occurrence of type 2 diabetes.

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. 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 pressure in people with hypertension.

food tips for diabetes

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].

green vegetables for diabetes

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.

Vegetables For Diabetics To Avoid

Remember that there aren't rigid guidelines or limitations to any vegetable, and no vegetable is detrimental to diabetes. However, you must adhere to a difficult food plan to balance blood sugar levels. Here are some of the vegetables for diabetics to avoid.

Potatoes

Sweet potatoes and potatoes are both high in carbs and contain more carbohydrates than green veggies. Regular baked white potatoes have a GI of 111, whereas sweet potatoes have a GI of 96. Both of them have high GIs, indicating that consuming these simply may induce blood sugar fluctuations. If you choose to do them, eat them in small amounts with lots of fiber vegetables to lower the total GI of the item. Avoid processed potato foods such as potato curries, french fries, and potato chips.

Pea

Peas should be consumed in small amounts if you have diabetes. However, overuse is detrimental to your health. 100 g of peas, for example, has about 14 g of carbs.

Corn

Even though maize is abundant in fiber, protein, and minerals, it should not be ingested in high quantities. It has a lot of calories. It has a glycemic index of 46, making it a low-GI meal. On the other hand, popcorn and cornflakes have a higher GI of 65 and 81, respectively, and should be consumed in moderation. Sweet corn for diabetic patients should be limited.

Juice from Vegetables

It may surprise you, but green juice is quite healthy, and vegetables are the finest option for diabetic meal plates. Nonetheless, they are not ideal for diabetes in liquid form. Why? Because when you drink them as liquid, you lose the fiber. So, whichever vegetable you pick for your dish, appreciate it as a complete.

Diabetic-Friendly Foods To Include In Diet

Aside from veggies, you may incorporate a variety of additional diabetic-friendly items in your diet. If you have diabetes, you should eat foods that are low in GI, high in fiber and minerals, and low in calories. Here are some fiber-rich vegetables good for diabetes.

Apples

A low glycemic index diet may assist you in regulating your blood sugar levels. Eating an apple, for example, is really beneficial to your health. This is due to the fact that apples contain fiber and vitamins while containing no fat.

Almonds

Almonds can also help you avoid diabetes. Almonds are extremely beneficial to one's health when consumed on a regular basis. They contain a lot of magnesium. As a result, taking it will keep levels of blood sugar from increasing. Almonds include monounsaturated fatty acids, proteins, and fiber. These maintain blood glucose levels in check. So, add nuts to your diet on a regular basis. It will help you stay healthy.

Turmeric

Turmeric is not only anti-inflammatory, but it is also one of the best foods for diabetes. As a result, patients with diabetes should include extra turmeric in their usual dietary preparations.

It possesses antibacterial characteristics that aid in the prevention of many forms of illnesses. It treats not only interior ailments but also exterior ones. Turmeric is also utilized extensively in Ayurvedic treatment.

Tea with Chamomile

Chamomile tea offers several advantages, including anti-cancer effects, blood sugar management, and a soothing impact. According to studies, people who consistently use chamomile have reduced blood sugar levels. You may take it any time of day, but the optimal time is before bedtime.

It also lightens the skin. Chamomile tea helps to get rid of pimples and acne scars. It also aids in the treatment of insomnia.

Blueberries

Blueberries are also an excellent source of antioxidants. They aid in the prevention of cardiac issues. People who consume 2 cups of blueberries daily are less likely to develop heart disease. This is due to their high fiber content. The same may be said for other nutrients.

Blueberries are high in vitamin C and antioxidants. You may choose them in whatever way you like and dip them in plain yogurt. Alternatively, you may prepare a smoothie. You will get positive outcomes regardless of how much you consume. So, continue to take it on a regular basis.

Additional Read: Home Remedies To Control Sugar

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 appointment 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. health insurance for diabetic is one of the best options to protect yourself from diabetes. 

Frequently Asked Questions (FAQs)

Which green leaves is good for diabetes?

Carrots, Cucumber, Broccoli, Zucchini, Cabbage, and Spinach are good for diabetes

What vegetable lowers blood sugar?

At meals, the American Diabetes Association suggests that you fill half of your plate with non-starchy vegetables such as asparagus, broccoli, green beans, squash, and mushrooms.

Are carrots OK for diabetics?

Yes, you can take carrots for diabetics

Is cucumber good for diabetics?

Yes, it is good for diabetics

What vegetable lowers blood sugar?

The American Diabetes Association recommends that you fill half of your plate with non-starchy vegetables such as asparagus, broccoli, green beans, squash, and mushrooms at each meal.

What veggie spikes blood sugar?

Starchy vegetables, in large amounts, can cause blood sugar instability. Oh, the potatoes — and other starchy veggies like beans and corn with it. These foods include more carbohydrates than nonstarchy veggies such as asparagus, cauliflower, cabbage, and lettuce.

Is cabbage good for diabetes?

Yes, it is good for diabetes

14 Best Green Vegetables for Diabetics to Add to Their Diet banner
  1. https://www.sciencedaily.com/releases/2010/08/100819214607.htm
  2. https://www.researchgate.net/publication/316631106_Vegetables_Consumption_and_its_Benefits_on_Diabetes
  3. https://www.who.int/news-room/fact-sheets/detail/diabetes
  4. https://pubmed.ncbi.nlm.nih.gov/18277182/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4317480/
  6. https://pubmed.ncbi.nlm.nih.gov/8569244/
  7. https://www.medicalnewstoday.com/articles/320031

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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