Vegetables can play a valuable dietary role for people with type 2 diabetes. They provide fiber, antioxidants, and other nutrients that can help manage inflammation, support weight loss, and boost overall health.
People with type 2 diabetes usually need to plan meals carefully to avoid (blood sugar) glucose spikes. This involves considering how portion size and carbohydrate content fit into their meal plan.
People need to include a variety of vegetables to optimize their health. Eating a wide variety of foods, including a mix of vegetables, can help those with diabetes stay healthy while enjoying a range of meals.
Read on to learn about some of the best vegetables for people with type 2 diabetes. This article also looks at the importance of vegetables for people monitoring blood sugar.
There is evidence that inflammation
Examples of antioxidants in vegetables include:
| Antioxidant | Vegetables |
|---|---|
| carotenoids | leafy green vegetables, carrots |
| vitamin C | peppers, broccoli, Brussels sprouts |
| spinach, broccoli | |
| phenolic acid | spinach, cabbage, broccoli, red peppers, onion |
| flavonoids | onion, broccoli, cauliflower, Brussels sprouts |
Learn about superfoods for people with diabetes.
According to the
Eating foods naturally rich in nitrates may help reduce blood pressure and improve overall circulatory health.
Nitrates are chemicals that naturally occur in specific vegetables. Some manufacturers use them as preservatives in foods.
It is best to choose vegetables with naturally high nitrate content rather than those with nitrate that manufacturers have added during processing.
Nitrate-rich vegetables include:
- spinach
- lettuce
- radishes
- fennel
- rocket
- parsley
- Chinese cabbage
Vegetables can be an excellent source of fiber.
Fiber can help with:
- boosting digestive health
- reducing constipation
- reducing levels of “bad” cholesterol
- helping with weight management
- helping with glucose control
Foods that are high in fiber take longer to digest. A person will feel full for longer and be less likely to have a sugar spike. Raw vegetables have more fiber than cooked, ground, or otherwise processed vegetables.
Vegetables that provide a suitable source of fiber include:
Learn more about diabetes and fiber.
A person with diabetes needs to consider the amounts of carbohydrates they are eating at any meal or throughout the day.
Starchy vegetables, such as potatoes, are high in carbohydrates, but people with diabetes do not need to avoid them. Instead, they can work with a healthcare professional on a diet plan that includes the vegetables they enjoy.
Learn more about foods to avoid with diabetes.
The glycemic index (GI) explains how quickly certain foods raise blood glucose levels. It rates foods from 0 to 100, with pure glucose rated as 100. Foods that raise blood glucose levels more slowly are rated lower on the scale.
The theory is that the body absorbs sugar faster from high-GI foods than low-GI foods. This means that foods that are high on the GI index are more likely to lead to a sugar spike, and a person with type 2 diabetes needs to eat them in moderation.
The table below shows the approximate GI value of some popular vegetables, according to Diabetes Canada.
| Vegetable | High, medium, or low |
|---|---|
| peas | low |
| sweet potato | low |
| winter squash | low |
| beets | medium |
| corn | medium |
| parsnip | medium |
| carrots | high |
However, it is essential to note that many factors can affect the rate at which the body absorbs glucose. As a result, the GI may not be a reliable indicator of “good” and “bad” vegetables or other foods for people with diabetes.
Learn more about low GI index foods.
Here are some health tips for eating vegetables with type 2 diabetes:
- Opt for fresh foods where possible.
- When buying frozen vegetables, it is best to choose those that are plain rather than mixed in sauces.
- When buying canned foods, choose those without added sugar or salt or drain the liquid before use. It may also be helpful to rinse canned vegetables to further reduce the sodium content.
- Flavor vegetables with herbs, spices, or low-salt seasonings.
- Drizzle with lemon juice or try a vinegar pepper sauce.
- Boil, bake, or grill vegetables or roast them in a little vegetable oil rather than frying them. This will reduce calories and fat intake.
- Leave the peel on vegetables when possible to boost the fiber content.
- Where appropriate, opt for raw vegetables as they contain more nutrients.
- When adding high fiber foods to the diet, introduce them gradually to prevent abdominal discomfort.
People with diabetes need to work with a doctor or registered dietitian to create a food plan that suits their individual needs.
Meal tips and recipes
Some simple vegetable-based meal options include:
- hard-boiled eggs and roasted beets with black pepper and turmeric
- cottage cheese spread on toasted sweet potato slices and add black or cayenne pepper for flavor
- spinach leaf salad with chia seeds, tomatoes, bell peppers, and a light sprinkling of goat’s cheese
- yellow and zucchini squash with quinoa
- peppers, onions, and diced tomatoes with scrambled egg
- cottage cheese with mixed greens and veggie salad
More tips for making the most of vegetables
Here are some more tips for making the most of vegetables:
- Aim for half a plate of non-starchy vegetables, a quarter of complex carbs, such as potato, and a quarter of protein.
- Use vegetables such as celery sticks, raw carrots, and sliced peppers as snacks or with a yogurt-based dip instead of candies, cookies, or chips.
- Swap sweetened juices for vegetable juices or vegetable smoothies, but note that the additional processing will put these forms higher on the GI scale than eating the raw vegetable.
- Aim for a variety of colors on the plate, as a range of colors tends to reflect a range of nutrients.
Discover more meal plans for people with diabetes.
Which vegetables lower blood sugar?
Vegetables do not lower blood sugar. However, consuming half a plate of low to medium GI vegetables, particularly non-starchy vegetables, as part of a meal can help someone feel full. It can also reduce the risk of a glucose spike when compared with eating high-carb foods such as white rice or pasta by itself.
Should people with diabetes avoid any vegetables?
It is best for a person to avoid eating a lot of high carb vegetables, such as potatoes. These should take up around a quarter of someone’s meal plate.
Are carrots OK for people with diabetes?
Carrots contain natural sugars but also fiber and antioxidants. They are a suitable choice instead of chips as snacks or with dips. People need to try to ensure a variety of colors when choosing vegetables and avoid focusing on a single item.
Learn more about diabetes and carrots.
For people with diabetes, the best approach is to focus on a balanced, varied diet. Vegetables have high nutritional value and can provide a good source of antioxidants, nitrates, and fiber.
Examples of vegetables a person with diabetes may choose to add to their eating plan include broccoli, Brussels sprouts, spinach, and cauliflower.
Vegetables are just one part of managing a lifestyle with diabetes. A healthcare professional can provide a bespoke diabetes meal plan to ensure that a person consumes the nutrients they need in suitable proportions.
