Veggies That Do Your Body Good
Whether you're trying to lower your risk of diabetes or are learning how to better manage it, this list of 20 beneficial vegetables is exactly what you're looking for. It's no easy task trying to improve your diet and health, but let us simplify it for you. The vegetables on this list carry an impressive array of health benefits, but they all have one thing in common: they're great at helping you manage your diabetes. Don't wait any longer - let's get healthy together.
1. Spinach
When in doubt, trust leafy greens. Vegetables like spinach are a great addition to a diabetes-friendly diet thanks to their nutrient-packed roster of vitamin C, iron, and so much more. It also contains high amounts of magnesium, which is said to help with managing blood sugar levels. Throw in the fact that it's low calorie, and you've got a healthy superfood you can't miss out on.
2. Fennel
With a low glycemic index, fennel has been studied to be a healthy vegetable to consume if you have diabetes. It contains plenty of good nutrients and antioxidants that help lower blood sugar levels, which also helps to boost your overall health. If you're unfamiliar with how to cook fennel, consider fennel tea or sliced super thinly in salads as easier introductions into your diet.
3. Chinese Cabbage
Also referred to as napa cabbage, this vegetable is a fantastic addition not just for diabetics, but to anyone interested in healthy eating. With low carbohydrate levels, napa can help with managing blood sugar levels and preventing potential spikes. It's also surprisingly versatile, meaning you can cook it up in many enjoyable ways while keeping your health in check.
4. Lettuce
Lettuce isn't normally a vegetable people think of when they imagine "incredibly healthy" foods, but it's not one you should rule out if you have diabetes. That's because this non-starchy vegetable is another low-carb food that won't drastically impact your blood sugar. On top of that, it's a great replacement for bread, buns, and so many other riskier foods.
5. Carrots
If you're struggling with knowing what's safe to eat, you can always count on carrots to be a reliable bet. Not only are these a non-starchy vegetable that works great in meals and as a snack, they have a low-glycemic index and are pretty high in fiber. Just be careful if you dip it in ranch or other sauces - it's all about balance.
6. Radish
You may not be a fan of this small and red vegetable, but for the sake of your health and blood sugar level, it's time to get familiar with radishes. Stated to help with lowering risks of diabete and to help those who have it, radishes have chemical compounds that are believed to better regulate your blood glucose. It's a bonus that they're high in plenty of vitamins and minerals too!
7. Cauliflower
Low in carbs but high in fiber and vitamin C, cauliflower is rich in plenty of nutrients while also ranking low in the glycemic index, making it a great vegetable for diabetics. And with its incredibly versatile "rice" form, it makes it easy to incorporate into plenty of diets. A simple switch with loads of benefits.
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8. Kale
We know you've heard online how kale is one of the greatest super foods, but it's time to see if it's actually true. When it comes diabetes, we're happy to say it's definitely a worthy vegetable to include in your diet! This leafy green's got all the goods, from being low in calories and carbs to being high in antioxidants and fiber.
9. Brussels Sprouts
Brussels sprouts likely rank low on your favorite vegetables list, but just know that it probably has to do with the way you're cooking them. These little sprouts can be surprisingly delicious (and healthy) if you just put in the time to make them work. And you really should, given that these veggies are high in soluble fibers that can help lower you blood sugar levels after meals.
10. Sweet Potato
Although the "sweet" in sweet potato may seem misleading, this delicious vegetable can actually be a beneficial part of your diabetics diet if you carefully prepare them. Yes, they're high in carbs, but their glycemic index varies depending on how you cook them. From leaving the skin on for more fiber to boiling instead of baking or frying, do some research to learn what the healthiest way to enjoy this vegetable is.
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11. Artichoke
This vegetable might look unfamiliar or even scary, but they have plenty of health benefits that make them worth your time. Not only do they lower your risk of diabetes and heart disease, they're incredibly high in fiber which make them useful tools for maintaining blood sugar levels. Combined with their antioxidants and vitamins, artichokes make for an amazing diet.
12. Collard Greens
Though not the most common of vegetables, collard greens are a surprise standout when its comes to healthy eating for diabetics. With a very low glycemic index, their antioxidants (like alpha-lipoic acid) and high fiber sources work together to lower inflammation, maintain blood glucose, and increase insulin sensitivity.
13. Broccoli
It only makes sense that cauliflower's weird cousin makes it on this list too! Broccoli has a plethora of health benefits, making it fantastic for diabetics to consume. Considered a super food thanks to its high vitamin sources, potassium, fiber, and detoxifying properties, it's an all-around superstar that everyone should be reaping the benefits of.
14. Cabbage
No, cabbage and Chinese cabbage are two different vegetables, but they do share the similarity of being great for those with diabetes. Low in starch, this often overlooked vegetable has the big 3 components that make it a healthy choice: it's high in fiber while being low in both carbs and calories. It's a simple recipe, but it's one for success.
15. Zucchini
Zucchinis don't get a lot of love in the spotlight, but they definitely should after people learn that they're loaded with nutrients while being low in calories. And they're not just great for dieting and weight loss, they're excellent veggies for diabetics too. Their good source of fiber helps you in numerous ways, both stabilizing blood glucose and improving your insulin sensitivity to prevent spikes.
16. Cucumber
This refreshing vegetable doesn't just keep you hydrated, they're a guilt-free snack you can eat whenever thanks to their low carb count and low rank in the glycemic index. Some studies are still being done to observe cucumber's helpful role with diabetes patients even further: scientists are exploring whether they can lower and reduce blood sugar levels on top of being a low-impact veggie.
17. Tomatoes
Yes, we know tomatoes are officially categorized as fruits, but for all intents and purposes, they're often consumed as vegetables. And given that they're low in carbs and sugar, they make fantastic addition to meals for diabetics.
18. Peas
Although peas are classified as starchy vegetables, they rank low on the glycemic index which make them safe to eat for diabetics. In fact, their high levels of fiber and protein make them capable of controlling blood sugar levels and can reduce the risk of diabetes to begin with.
19. Asparagus
While these weird-looking vegetables might make your urine smell funny, that's not the only effect they should be known for. Non-starchy and filling to eat, asparagus is prized by diabetics for being rich in fiber alongside a variety of minerals and vitamins like iron, vitamins C and K, and folate.
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20. Onions
Though onions are added into many different dishes, they're usually far from being the star of the show. However, given that these vegetables are packed with nutrients and antioxidants, it's time to be more aware of them. Containing a flavonoid called quercetin, onions have also been studied to have potential for lowering blood glucose too.
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