What are some good vegetables for someone with diabetes?
Vegetables play a crucial role in managing diabetes due to their low glycemic index (GI) and high fiber content, which help stabilize blood sugar levels. They are rich in essential vitamins, minerals, and antioxidants that support overall health and reduce the risk of complications associated with diabetes. Here are the most popular vegetables for diabetes by votes.
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1
Romaine lettuce
296
16
A low-carb, high-fiber leafy green that supports digestion and blood sugar control. High in water content for hydration.
2
Seaweed
315
56
Contains unique compounds like fucoxanthin, which may help regulate blood sugar and reduce insulin resistance. Also a source of iodine for thyroid health.
3
Cabbage
270
42
A fiber-rich vegetable that helps slow down digestion and prevent blood sugar spikes. Rich in vitamin K and antioxidants.
4
Corn
226
30
Should be eaten in moderation due to its higher carb content, but offers fiber to slow glucose release. Best consumed in whole form rather than as corn syrup.
5
Olives
229
41
Rich in healthy monounsaturated fats that support blood sugar balance and reduce inflammation. Best eaten in moderation due to sodium content.
6
Ginger
217
33
May help improve insulin sensitivity and reduce fasting blood sugar levels. Also has anti-inflammatory and digestive benefits.
7
Beans – green
198
19
High in fiber and low in carbohydrates, making them a great addition to a diabetic diet. Provide plant-based protein and folate.
8
Roma tomato
221
45
Low in carbohydrates and rich in lycopene, an antioxidant that helps reduce inflammation and improve blood sugar regulation.
9
Carrot
209
45
Has a low glycemic load and is rich in beta-carotene, which may benefit insulin sensitivity. Best eaten raw or lightly cooked to retain nutrients.
10
Spinach
182
23
Packed with fiber, iron, and magnesium, spinach helps improve insulin function and reduce blood sugar spikes. Also rich in alpha-lipoic acid, which may enhance insulin sensitivity.
11
Broccoli (heads only)
178
38
High in sulforaphane, which has been shown to help improve insulin sensitivity and reduce oxidative stress. Also rich in fiber, which slows carbohydrate digestion.
12
Red cabbage
202
65
Contains anthocyanins, which have been linked to improved blood sugar control and heart health.
13
Tomato
163
28
Contains lycopene and fiber, which help reduce inflammation and stabilize blood sugar levels. Best consumed fresh rather than in processed sauces.
14
Potato
167
32
Best consumed in moderation; opt for boiled or baked rather than fried to manage blood sugar impact. Pairing with protein or fiber helps slow carbohydrate absorption.
15
Cauliflower
172
40
A low-carb alternative to grains and potatoes, helping manage blood sugar while providing fiber. Rich in choline, a nutrient essential for brain and metabolic health.
16
Eggplant
146
15
Rich in fiber and polyphenols, eggplant helps slow glucose absorption and improve insulin sensitivity, making it beneficial for blood sugar control.
17
Pumpkin
149
19
Low in carbs and high in fiber, with compounds like trigonelline and nicotinic acid that may improve glucose metabolism.
18
Cherry tomato
181
52
Low in carbohydrates and packed with lycopene, an antioxidant that may help lower blood sugar levels and protect against heart disease.
19
Chinese eggplant
171
43
Similar to regular eggplant, it is rich in fiber and antioxidants that support blood sugar control. Contains nasunin, a compound that protects brain cells from oxidative stress.
20
Chinese cabbage
157
32
Contains compounds that may help lower blood sugar and reduce inflammation. Best eaten raw or lightly steamed.
21
Tomatillos
144
29
Low in carbohydrates and high in fiber, tomatillos support digestion and help maintain stable blood sugar levels. They also contain antioxidants that reduce inflammation.
22
Tindora
151
37
Traditionally used in Ayurvedic medicine to help regulate blood sugar levels. Contains compounds that mimic insulin, making it beneficial for diabetes management.
23
Asparagus
149
35
Helps increase insulin production and supports overall blood sugar balance. Rich in folate and antioxidants that reduce inflammation.
24
Artichoke hearts
158
46
Contain inulin, a prebiotic fiber that may help regulate glucose absorption. Also support liver health and digestion.
25
Iceberg lettuce
136
25
A hydrating, low-carb vegetable that adds volume to meals without spiking blood sugar. Best paired with protein or healthy fats for balanced meals.
26
Arugula
178
67
Contains compounds that support liver function and reduce insulin resistance. Rich in nitrates, which may improve blood circulation.
27
Bell pepper (red)
128
18
High in vitamin C and antioxidants, with a low glycemic index, making them diabetes-friendly. Also contains capsaicin, which may boost metabolism and reduce inflammation.
28
Collard greens
143
41
High in fiber and magnesium, supporting insulin function and glucose metabolism. Also provides calcium for bone health.
29
Edamame
127
32
A great plant-based protein source with a low glycemic impact and high fiber content. Also rich in isoflavones, which support heart health.
30
Bok choy
133
41
Low in calories and rich in antioxidants that help reduce inflammation. Contains glucosinolates, which support liver detoxification.
31
Bamboo shoots
121
32
A fiber-rich, low-calorie vegetable that supports blood sugar regulation and digestion without spiking glucose levels.
32
Spring onion
118
32
Contains antioxidants that support blood sugar regulation and cardiovascular health. Also provides vitamin C and sulfur compounds for immune support.
33
Squash
109
27
Low in carbohydrates and high in fiber, making it a great option for blood sugar management. Varieties like butternut squash contain antioxidants that support immune health.
34
Radish
112
31
May help lower blood sugar levels due to its high fiber and antioxidant content. Also contains compounds that support digestion.
35
Sweet potato
88
16
Unlike regular potatoes, sweet potatoes have a lower glycemic index (GI) and are high in fiber, which helps slow sugar absorption. They are rich in beta-carotene, which supports vision and immune health. Best consumed baked or roasted with the skin on for maximum fiber.
36
Okra
88
17
Contains compounds like myricetin and polyphenols that may help lower blood sugar levels by improving insulin sensitivity. The soluble fiber in okra slows glucose absorption and supports gut health.
37
Mushroom – Oyster
97
29
Low in carbohydrates and rich in antioxidants, oyster mushrooms help reduce inflammation and support blood sugar regulation. They contain beta-glucans, which slow glucose absorption and improve insulin response.
38
Bean sprouts
89
24
Low in carbohydrates and high in fiber, bean sprouts have a minimal impact on blood sugar while providing essential nutrients.
39
Turnip
78
15
Low in carbohydrates and high in fiber, making it a good choice for stabilizing blood sugar levels. Rich in glucosinolates, which support liver function and detoxification.
40
Spaghetti squash
76
21
A great low-carb substitute for pasta that helps prevent blood sugar spikes. Rich in vitamin A and fiber.
41
Aubergine
68
14
Contains polyphenols and anthocyanins that may help regulate blood sugar levels and improve insulin sensitivity. The skin is particularly rich in antioxidants, so it's best eaten unpeeled.
42
Cucumber
55
5
Hydrating and low in carbs, cucumber helps regulate blood sugar by reducing oxidative stress. The high water content and fiber promote satiety and digestion.
43
Mushrooms – Champignon
65
17
Low in calories and carbohydrates while providing beneficial antioxidants for blood sugar management. Contain ergothioneine, an amino acid that protects cells from oxidative stress.
44
Corn truffle
67
23
A fungal delicacy with a lower glycemic impact than traditional corn, providing fiber and nutrients that help maintain blood sugar balance.
45
Water chestnuts
56
12
High in fiber and water content, they help with digestion, but should be consumed in moderation due to their higher carbohydrate content.
46
Yam
58
18
A high-fiber alternative to regular potatoes that slows the absorption of glucose. Rich in potassium and vitamin B6 for nerve and muscle health.
47
Chives
47
8
Contain allicin, which may help lower blood sugar levels and improve cardiovascular health. Also rich in vitamin K, which supports bone health.
48
Chinese broccoli
48
13
High in fiber, vitamins A, C, and K, and antioxidants, aiding in blood sugar stabilization. Contains sulforaphane, a compound linked to improved insulin sensitivity.
49
Endive
42
12
A low-carb leafy green that is high in fiber, supporting digestion and helping stabilize blood sugar levels.
50
Kale
35
7
A nutrient powerhouse, kale is low in carbs but high in fiber, making it excellent for blood sugar regulation. Contains sulforaphane and quercetin, which reduce inflammation and support heart health.
51
Beetroot – pickled
45
18
Contains nitrates that improve insulin sensitivity and blood flow, but should be eaten in moderation due to its natural sugar content.
52
Swiss chard
39
16
A leafy green packed with magnesium, which helps improve insulin function and reduce blood sugar levels.
53
Alfalfa
37
15
A great source of fiber and phytonutrients that help lower blood sugar naturally. Also rich in vitamin K and plant-based protein.
54
Peas
26
9
A good source of plant-based protein and fiber, which help keep blood sugar levels stable. Green peas also contain vitamins A and K.
55
Taro
31
14
A fiber-rich root vegetable that helps regulate blood sugar by slowing carbohydrate digestion. Contains resistant starch, which feeds gut-friendly bacteria and helps prevent blood sugar spikes. Best eaten boiled or baked.
56
Heart of palms (canned)
24
9
Low in carbohydrates and high in fiber, making them a great addition to a diabetes-friendly diet. They provide plant-based protein and essential minerals like potassium and iron.
57
Lotus root
16
3
Provides resistant starch, which slows glucose absorption and aids digestion. Best consumed boiled or stir-fried.
58
Chicory leaves
15
6
High in inulin, a prebiotic fiber that helps regulate blood sugar levels by slowing digestion and improving gut health.