Vegetables Good For Diabetic Patients
16 List of Vegetables Good For Diabetic Patients
1. Carrots: Vegetables good for diabetic patients
Carrots are fibre-rich root vegetables that are very good for diabetic patients. Carrots are usually orange or red in colour. While carrots are sweet tasting and contain about 5 per cent sugar, they also provide a good amount of dietary fibre which is essential for food digestion and blood sugar management. Carrots are rich in antioxidants which may reduce the possibility of type 2 diabetes in adults. They are low in carbs and do not impact blood glucose that much since they have a low glycemic index of 16. Carrots are also rich in vitamin A, vitamin K, calcium, and beta-carotene which will make you healthier and reduce the chances of type 2 diabetes.
You can eat carrots raw or mix them with other vegetables to make a salad.
Benefits of carrots for diabetic patients
– Rich in vitamin A which improves eye health
– High in fibre which helps in the digestion of food
– Improves immunity because of high levels of vitamin C in it
– Rich in antioxidants that are good for heart and cell health
2. Zucchini: Vegetables good for diabetic patients
Zucchini, also known as courgette, is another vegetable that is good for diabetic patients. Zucchini is a summer squash that contains around 2 to 3 grams of carbs per 100 grams and has a glycemic index of 15. Hence, it has very little effect on your blood glucose levels. Zucchini is rich in vitamin A, vitamin B, vitamin C, vitamin K, calcium, magnesium, and zinc. These nutrients help in the digestion of sugar. This helps in controlling the blood sugar levels in the body and reduces the chances of type 2 diabetes.
Zucchini can be eaten raw, boiled, grilled, fried, baked, stuffed, and can be paired with many other foods as well.
Benefits of Zucchini for diabetic patients
– It is rich in antioxidants that keep the skin healthy and help reduce inflammation in the body
– It is fibrous and has a high content of water. Both of which help in the digestion of food.
– High in minerals such as calcium, magnesium, and zinc which may improve heart health
3. Broccoli: Vegetables good for diabetic patients
Broccoli is a vegetable that is packed with nutrients. It is low in starch, contains only about 3 grams of carbohydrates per 100 grams, and is rich in fibre. Broccoli is low in calories and has a glycemic index of 15. Thus, it reduces the chances of type 2 diabetes by helping in blood sugar management. Broccoli is a rich source of vitamin C and vitamin K.
The best way to eat broccoli is by steaming it and adding a little salt to it. It can also be eaten as part of a salad with other nutrient-rich foods like berries, carrots, cucumber, etc. Broccoli also improves your immunity which can help you lead a healthy lifestyle.
Benefits of Broccoli for diabetic patients
– High concentration of vitamin C in broccoli can improve immunity
– It is rich in vitamin K which is needed for blood clotting and improving bone health
– Low in calories but rich in fibre. This can help in weight loss because it makes you full even when you eat a low-calorie diet.
4. Cabbage: Vegetables good for diabetic patients
Yet another vegetable that is rich in dietary fibre, cabbage has an exceptionally low glycemic index of 10. It aids in the digestion of food and keeps the blood sugar levels stable resulting in lower chances of type 2 diabetes in people who eat it. Cabbage is rich in vitamin C, vitamin A, vitamin K, potassium, and many more nutrients. Cabbage should be eaten raw for best results as boiling or frying it results in nutrient loss. Cabbage also reduces inflammation in the body, lowers blood pressure, lowers cholesterol, and boosts immunity. All of which are essential for proper health and diabetes management.
You can eat cabbage by roasting or sauteing it with other vegetables. It can also be eaten raw or as a cooked dish.
Benefits of Cabbage for diabetic patients
– It is rich in vitamin K which helps in blood clotting and improve bone health
– It is low on calories and does not cost much. Hence, it is a great option to try when you are short on funds and want to eat healthily.
– It may reduce the risk of cancer
5. Spinach: Vegetables good for diabetic patients
Spinach is a leafy green vegetable that is a good source of fibre and protein. It is a great source of iron as well. Spinach is known to be a diabetic superfood that has a glycemic index of only 15. It is a non-starch vegetable that is low in calories and only has 3 grams of carbohydrates per 100 grams. Spinach increases the metabolic rate in the body and helps in controlling blood sugar levels. Adding spinach to your diet may help reduce the chances of suffering from type 2 diabetes.
Try putting spinach in your salads, make a drink of it, make a curry of it and add paneer or eat it with eggs to get the best results.
Benefits of Spinach for diabetic patients
– It is a great source of iron which helps blood circulation and utilises energy properly in the body.
– It is good for your eyes since it contains a good amount of vitamin A.
– It is high in fibre which aids in digestion, weight loss, and regulate blood sugar
6. Tomatoes: vegetables that are good diabetic patients
Tomato is a kind of berry and thus, a fruit. It is a tangy fruit that has a glycemic index of less than 15. It contains just 18 calories and 4 grams of carbohydrates per 100 grams. Tomatoes are highly nutritious, containing a good amount of potassium and vitamin C, and are also rich in antioxidants. All these things improve your health and help in managing the blood sugar levels in your body resulting in lower chances of being diagnosed with type 2 diabetes.
Tomatoes can be eaten raw or in a salad for best results. You can also put tomatoes in your curries or cooked dishes but they may lose some nutrients.
Benefits of Tomatoes for diabetic patients
– It is low in sodium and can hence help keep blood pressure under control
– It is high in fibre and vitamin C which boosts immunity and may lower the risk of many heart diseases and cancers.
-It is high in water and low in calories and carbs. This makes it great for weight loss and diabetes management.
7. Cucumber: vegetables that are good diabetic patients
While scientifically a fruit, cucumber is considered and used as a vegetable all around the world. It is low in calories, has a water content of 95 percent, and contains just 2 grams of carbohydrates per 100 grams. Cucumber is rich in vitamin K, vitamin C, vitamin B and minerals such as potassium, phosphorus, and magnesium. Since cucumber is low in carbs and high in nutrition, it can help keep blood sugar levels in control and can therefore result in better management of diabetes.
The best way to eat cucumber is raw with a little salt, black pepper, and chaat masala. It is also a very refreshing summer food because of its high water content.
Benefits of Cucumber for diabetic patients
– It has a high water content which keeps you hydrated and fights off the summer heat
– It is rich in antioxidants that help keep skin healthy and fight off diseases.
– It is high in fibre which helps in the digestion of food.
8. Lettuce: vegetables that are good diabetic patients
Lettuce is a leafy vegetable that is primarily used in salads. While lettuce is as fibrous as broccoli and carrot, it still contains around 5 percent of dietary fibre needed in a day. It is packed with nutrients and minerals such as vitamin C, vitamin K, magnesium, potassium, calcium, phosphorus, and folate. It is a non-starchy vegetable that contains only 3 grams of carbohydrates per 100 grams and has a glycemic index of about 15. This makes it a very good option for diabetic patients to consume in order to manage their blood sugar levels.
Lettuce is one of the best complementary vegetables and can be eaten as part of salads, wraps, soups, and other foods.
Benefits of Lettuce for diabetic patients
– It is one of the best sources of vitamin K which helps keep your bones healthy and helps in injury recovery.
– It is rich in vitamin A and beta carotene which improve the immune system, skin, and eye health.
– Lettuce is rich in minerals such as iron and potassium which aids metabolism.
9. Mushrooms: vegetables that are good diabetic patients
A mushroom is a form of edible fungi that has an umami flavour. They are grown either inside the ground or above the ground. While white mushrooms are the most common kinds of mushrooms around the world, there are many other varieties of edible mushrooms available. Mushrooms are rich in vitamin B, protein, and potassium and contain a high amount of vitamin D. They contain just 22 calories per 100 grams and about 3 grams of carbohydrates per 100 grams. They also have a very low glycemic index of 10 to 15 and do not affect your blood sugar levels. This makes it a great option for diabetic patients.
You can try eating mushrooms by incorporating them in your sandwiches and wraps, saute or fry them to make a snack, or make a curry of it with peas.
Benefits of Mushroom For
– It is rich in proteins that increase muscle mass and aid in weight loss.\
– It boosts immunity and may reduce the risk of many diseases such as Alzheimer’s, cancer, and diabetes.
– The high content of fibre, vitamin C, and potassium in mushrooms may improve cardiovascular health in people.
10. Green beans: vegetables that are good diabetic patients
There are many kinds of green beans such as French beans, string beans and snap beans. They are high-fibre vegetables that are also rich in vitamin C, vitamin A, vitamin K, and potassium. They are low in calories and one of the healthiest vegetables you can eat. They contain 7 grams of carbohydrates per 100 grams and have a glycemic index of 30, which is higher than other vegetables on this list but still on the lower end of the index. They may reduce the chances of type 2 diabetes and also help diabetic patients in managing their blood sugar levels.
You can eat green beans by adding them to your salads, soups, and casseroles. You can also eat green beans by sauteing them with potatoes to make a tasty dish.
Benefits of Green beans for diabetic patients
– It may help reduce the risk of cancer
– It is high in fibre and water which can aid in digestion and improve gut health
– It is rich in vitamin K and calcium which aid in bone health
11. Kale: vegetables recommended for diabetic patients
It is a kind of cabbage that is mostly dark green in colour. It can also be light green, red, or purple. Kale is used predominantly in salads in the United States and is gaining popularity in other parts of the world. It is rich in vitamins particularly vitamins C, K, and A. Kale also has many minerals present such as calcium, manganese, iron, magnesium, potassium, and phosphorus. It is slightly on the higher side of the low glycemic index with a score of 32 but is still one of the healthiest vegetables on this list. Kale can help lower cholesterol, improve heart health and help keep blood glucose levels stable.
Raw kale might taste bitter to most people so it is better if you add it to your soups, curries, and dishes. You can also boil it lightly to remove the bitterness without compromising on nutrition.
Benefits of Kale for diabetic patients
– Rich in antioxidants which can improve immunity and keep skin cells healthy
– Kale may improve brain health because of the presence of iron, sulforaphane, and omega 3 fatty acids in it.
– It contains a good amount of calcium and manganese which improves bone health.
12. Cauliflower: vegetables recommended for diabetic patients
Cauliflower is a cruciferous vegetable just like kale, broccoli, and cabbage. However, Only the head of cauliflower is edible, unlike other cruciferous vegetables in which the whole body is edible. Cauliflower is a great vegetable to eat for diabetic patients because it contains just 3 grams of carbohydrates per 100 grams and has a low glycemic index of 15 to 20. Hence, it does not spike the blood sugar levels in the body and also helps manage them. Cauliflower is a rich source of vitamin C, vitamin A, vitamin B, manganese, and phosphorus. Cauliflower is also rich in fibre and packed with antioxidants. It may also aid in weight loss because of its low caloric content.
There are many tasty ways you can eat cauliflower such as sauteing it with a little butter and then adding cheese or cream and garlic paste with it. You can also add it to a soup or make the simple yet tasty aloo gobhi dish.
Benefits of Cauliflower for diabetic patients
– It is high in vitamin C which boosts immunity and aids in body tissue repairment.
– It is high in fibre and low in calories. This makes it a very good option for losing weight.
– Cauliflower contains sulfurane, vitamin A and many antioxidants that may aid in skincare.
13. Okra: vegetables recommended for diabetic patients
Okra or lady’s finger is an edible seed pod that is rich in soluble fibre. Okra is 90 percent water and is very low in calories which makes it a great food option for diabetic patients to consume. It is high in antioxidants that help keep body cells healthy. Okra is rich in nutrients such as vitamin C, vitamin K, potassium, magnesium, calcium, thiamine, and folate. Okra contains 7 grams of carbohydrates per 100 grams and has a glycemic index of 20. This makes it a low glycemic index food and hence, good for blood sugar management.
You can try eating okra by frying it lightly or sauteing it with onion and garlic. You can also try making okra pickles or making an okra curry.
Benefits of Okra for diabetic patients
– It is rich in antioxidants that boost immunity and keep the cells healthy
– It is rich in multiple nutrients and may help reduce the risk of some cancers
– It keeps blood sugar in check by releasing sugar slowly into your body
14. Asparagus: vegetables recommended for diabetic patients
Asparagus, also known as sparrow grass, is a root vegetable. It is yet another vegetable that is a rich source of dietary fibre. It has a glycemic index of 15 and helps lower blood pressure. It is a great source of vitamin K, iron, potassium, calcium, phosphorus, and folate. Asparagus is a low-calorie food that can be eaten by diabetic patients. It is low in carbohydrates and thus, does not contribute much to blood sugar.
Asparagus is mainly used as a complementary vegetable with other foods such as grilled fish, steak, fried tofu, etc.
Benefits of Asparagus for diabetic patients
– It helps with food digestion and also keeps the gut healthy
– Reduces inflammation in the body
– Asparagus may lower blood pressure because it is low in sodium and high in potassium.
15. Bitter Gourd: vegetables recommended for diabetic patients
Also known as bitter melon or Karela in India. Bitter Gourd is high in vitamin C, vitamin A, potassium, and folate. It is low in calories and has been used as a remedy for weight loss for ages. It is high in dietary fibre which helps in the digestion of food. It is low in the glycemic index with a score of just 18 and contains just 4 grams of carbohydrates per 100 grams. This makes it an amazing option to try for diabetic patients as eating it will help keep blood sugar in control.
Since bitter gourd is bitter in taste and hence difficult to eat for many people, you should try stuffing it and removing the seeds inside to reduce the bitterness. You can also try making a bitter gourd juice that is very beneficial for health and doesn’t taste that bad either.
Benefits of bitter gourd for diabetic patients
– It is packed in nutrients and can thus boost immunity.
– It is a great remedy for weight loss
– It may decrease your cholesterol levels
16. Capsicum: vegetables recommended for diabetic patients
Capsicum or bell pepper comes in various colours such as green, yellow, red, and orange. All capsicums must feel the same or seem to taste the same as well but in reality, they are quite different from each other. Yellow or red capsicums are ripe and more nutritious than green capsicums, which are not yet ripe. Capsicums are rich in vitamin C, vitamin A, and antioxidants. They are low in calories and contain just 4 grams of carbohydrates per 100 grams. They have a glycemic index of just 15 and are therefore good for keeping blood sugar levels stable.
The best way to eat capsicum is raw since this way it will not lose its nutritious value. It tastes great on salads and sandwiches.
Benefits of capsicum for diabetic patients
– Helps in digestion and improves the metabolic rate in the body.
– It is rich in vitamin A which is great for keeping the eyes healthy
– May reduce anxiety due to the presence of magnesium and vitamin B
– Improves bone and joint health