Vegetables are often called superfoods because they’re packed with essential vitamins, minerals, and fiber. The best vegetables for diabetics work double duty on the menu because the list of benefits is long: low calories, low carbohydrates, versatile, and affordable. 

Dark leafy greens are superfoods packed with vitamins A, C, and K; iron; magnesium; calcium; and potassium. Spinach, mustard greens, collard greens, and kale can be eaten with little worry about calories or carbohydrates. Highly versatile, they can be eaten fresh from the garden, chopped into salads, sauteed, or added to soups and stews. Dark leafy greens can interact with certain medications such as blood thinners, so please be sure to check with your doctor before adding them to your diet. 

A fruit and not a vegetable, avocados however are often referred to as a vegetable. This food is a favorite addition to the table, especially when prepared and served as guacamole. Native to Mexico, Central America, and South America, this fruit has been grown for thousands of years. A good source of fiber, they can be spread on toast, eaten individually, or made into guacamole. Avocados and avocado oil are a heart healthy choice for diabetics.¹

While the name may sound intimidating, this group of vegetables is commonly known and easy to prepare. This group includes broccoli, cabbage, kale, cauliflower, brussel sprouts, cauliflower, and radishes. These are all packed with vitamins, especially K, A, and C, and are proven to lower inflammation. Not only do these vegetables help regulate blood sugar levels, but they may also help prevent cancer by preventing inflammation.²

Take your pick of peppers, from sweet banana peppers to spicy jalapeno peppers, and the menu ideas keep coming. Peppers are a staple in the kitchen, alongside common keepers like onions and potatoes. Slice and sauté, eat raw in a salad, or chop to include in dips, soups, and salads. Interestingly, peppers also contain a compound called capsiate, which appears to have a healing effect on inflammation.³  Red bell peppers are an excellent source of Vitamins A and C. Vitamin A is great for eye health and Vitamin C helps boost the immune system.

One of the most common and affordable vegetables, green beans have graced menus and dishes for years. If you’re wondering if green beans are good for diabetics, the answer is yes. Canned, frozen, or fresh, green beans are easy to fix, low in calories, and rich in fiber. If using canned varieties, look for low-sodium options since canned beans are high in sodium. 

Onions are another non-starchy vegetable packed with benefits. Chopped and added to recipes either cooked or raw, this powerhouse vegetable is known for its antioxidant properties, which may help prevent heart disease and cancer. More studies are looking at onions and diabetes because onions have a low glycemic index, which is ideal for the diabetic diet.⁴ Choose from red, white, sweet, strong, or spring onions to include on the plate.

Studies also show that garlic may have great potential for helping regulate blood sugar levels and improve insulin sensitivity. Studies also have shown garlic to reduce A1C and improve cholesterol levels.⁵  Please check with your physician before adding garlic to your diet as they can interact with blood-thinning medications increasing the potency.

The only thing better than summer is a summer full of tomatoes. This vegetable is highly versatile and has many varieties, from large slicing tomatoes to small Roma for making sauces. Cooked or raw, tomatoes are technically a fruit but more often called a vegetable. Low in sugar, tomatoes are also a good source of potassium and magnesium.

With so many types and a long list of benefits, mushrooms are an ideal addition to the diabetic meal plan. Mushrooms have unique compounds and metabolites such as polysaccharides, proteins, and fibers that help prevent inflammation. They are also a good source of vitamins, selenium, potassium, zinc, and niacin.⁶

Zucchini and squash are other excellent vegetable choices for people with diabetes. They are very low in carbohydrates and calories and have beneficial nutrients like vitamin C and potassium. Yellow squash and zucchini can be sauteed, baked, or incorporated into soups or casseroles.

A true powerhouse for vitamin A, carrots have been on plates for a long time. You can eat them raw, cooked, sauteed, or boiled. They make a colorful addition to salads and soups or can be enjoyed as a side dish. One average- sized raw carrot has only 25 calories and yet provides approximately more than 70% of vitamin A for an adult woman and about 56% for an adult man.⁷

When choosing vegetables for your plate, think about the following to get the most benefits. Remember, non-starchy vegetables offer different health benefits than starchy vegetables.

• Fill half of the plate with vegetables.
• Swap that cracker or cookie for celery or carrot sticks when snacking.
• Think about including a mixture of colored vegetables on your plate.
• Choose fresh vegetables over canned or frozen whenever possible.

Learn more about the basics of diabetes and how to manage it.

Sources:

1. American Diabetes Association. “Diabetes Superstar Foods.” Diabetes.org
2. Academy of Nutrition and Dietetics. “The Beginner’s Guide to Cruciferous Vegetables.” EatRight.org
3. Weeks, Emily. “What’s in Season: Bell Peppers.” Diabetes Food Hub
4. Corleone, Jill. “Can Eating Onions Really Help Lower Your Blood Sugar?” Livestrong.com
5. “The Power of Garlic When You Have Diabetes.” Diabetes Care Community
6. Shamim, Mohammad Zaki, et al. “Exploring Edible Mushrooms for Diabetes: Unveiling Their Role in Prevention and Treatment.” PubMed Central
7. “What’s Up with Carrots? Let’s Root Out the Truth.” Heart.org, 4 Apr. 2023