Broccoli, spinach, and cabbage are three diabetes-friendly veggies because they are low in starch. Filling up with vegetables is a great way to keep your blood sugar levels in check.
Broccoli is a low-glycemic food, meaning it doesn't cause blood sugar levels to spike after eating it. Broccoli can even help regulate blood sugar levels, and it has a very low Glycaemic Index of 15.
Starchy vegetables—like beets, carrots, and jicama—contain higher amounts of carbs, and because of this, can raise blood sugar much faster than non-starchy veggies.
Cruciferous Vegetables
Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.
Dark green leafy vegetables.
They also have a low glycemic index, so they'll help keep your blood sugar under control. And they contain magnesium, a mineral that helps your body's insulin work like it should. Add spinach, kale, or collard greens to your salads, soups, and stews.
Tomatoes are not high in sugar, and neither are carrots. Tomatoes, similar to carrots, are considered a non-starchy vegetable in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving.
Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes. However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.
Can people with diabetes eat potatoes? According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes. The total amount of carbohydrate consumed at any given meal or snack is what is most important.
Carrots can be a safe choice if you have diabetes and are watching your blood sugar levels. They're also non-starchy vegetables. So you can even enjoy small amounts of carrots if you're following the ketogenic, or keto, diet.
It won't cause spikes in blood sugar
They discovered that avocados do not significantly impact blood sugar levels. Part of what makes avocados a good choice for people with diabetes is that, although they are low in carbs, they are high in fiber. Many other high-fiber foods may still spike blood sugar levels.
When eaten in moderation, all kinds of sweet potatoes are healthy. They're very high in antioxidants, vitamins, and minerals and can safely be included in a diabetes-friendly diet.
Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk ( 22 , 23 ).
A hard-boiled egg is a handy high-protein snack if you have diabetes. The protein will help keep you full without affecting your blood sugar. Protein not only slows digestion, it also slows glucose absorption. This is very helpful if you have diabetes.
When your blood sugar level gets too high — known as hyperglycemia or high blood glucose — the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. In some cases, you should go to the hospital instead of handling it at home.
Cabbage is low in calories and carbs and high in fiber. Cabbage can be particularly beneficial for people with diabetes, but its high nutritional value makes it a healthy choice. This vegetable is loaded with nutrients, including vitamin B6, vitamin C, vitamin K, manganese, and folate, and it is also high in fiber.
The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.
Eat healthy plant foods
Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include: Fruits, such as tomatoes, peppers and fruit from trees. Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower.
People with diabetes may need to limit the amount of flavored sweetened milk they drink. People with diabetes may choose to use milk products that are full fat or whole, reduced fat or fat free depending on their preference or their calorie and nutrition goals.