Table of Contents
We all know that eating vegetables is important for overall health, yet only one in 10 U.S. adults eat the recommended amount each day.
Eating plenty of high-fiber, nutrient-dense vegetables is especially important for people trying to manage their diabetes, as these foods contain a variety of nutrients that help keep blood sugar in check. In fact, people with prediabetes or diabetes can: half Load your plate with non-starchy vegetables, a key component of the Diabetes Plate Method. This will help you meet or exceed the recommended daily vegetable intake of 2-3 cups (for women) or 3-4 cups (for men).
It's no surprise that vegetables are all the rage. They're low in calories, packed with antioxidants, and high in fiber to help you feel full and stabilize blood sugar. Plus, many vegetables are naturally low in carbohydrates, making them a great choice for people with diabetes. But which vegetables should be at the top of your list? Read on for a nutritionist-recommended list of the best antioxidant-rich vegetables for diabetes.
Throughout our daily lives, our bodies produce free radicals – unstable compounds brought about by environmental factors such as pollution and smoke. Although these unstable molecules are often unavoidable, they can have a major impact on our health as they damage our cells and DNA. Over time, excess damage from free radicals can lead to chronic inflammation and increase the risk of developing diseases such as cancer and diabetes.
Fortunately, getting enough antioxidants in your diet can help neutralize some of these free radicals and thwart the damage they can cause. When it comes to managing diabetes, antioxidants can help in a variety of ways.
- Helps regulate the breakdown of glucose.
- Helps reduce insulin resistance.
- Helps protect the vascular system (especially important for people with diabetes, who are at higher risk of heart disease).
- Helps reduce inflammation.
Dark leafy greens like kale, spinach, collard greens, and Swiss chard are ideal choices for people with diabetes. “They're rich in vitamins A, C, and K, folate, and alpha-lipoic acid, an antioxidant that boosts insulin sensitivity,” says Dr. Kathryn Piper RDowner of Age Defying Diet. In fact, recent studies have shown that a higher intake of dark green leafy vegetables improves indicators of blood sugar control. Dark green leafy vegetables are also rich in other nutrients that may be beneficial for people with diabetes, such as magnesium and potassium.
Cauliflower has come a long way in the last few years, going from a humble vegetable to being disguised in everything from chicken wings to pizza crust. “Cauliflower is a cruciferous vegetable that's rich in antioxidants and contains vitamin C, beta-carotene, sulforaphane and other beneficial plant compounds. It's also low in calories and packed with fiber,” says Cauliflower Nutritionist. Vandana Sheth, RDN, CDCES, Plant-Based Diabetes Expert. Another reason to add cauliflower to your diet? Studies have shown that people who eat a lot of cruciferous vegetables, such as cauliflower, broccoli, and Brussels sprouts, have a lower risk of developing type 2 diabetes.
Tomatoes can be used in any recipe, from salads to casseroles. Although tomatoes are technically a fruit, they are often considered a vegetable in cooking and nutritional terms, which is why we included them in the veggie list. And tomatoes have many benefits for people looking to manage their diabetes. They're a good source of dietary fiber, rich in vitamins A and C, and low in calories. They're also high in lycopene, an antioxidant that studies have shown to be linked to better blood sugar management.
Make sure you make room for broccoli on your shopping list: this cruciferous vegetable is packed with essential nutrients, including vitamins A, C, and K, folate, fiber, and potassium. Not only that, but recent studies have shown that regular consumption of broccoli may lower blood sugar levels. Researchers believe that sulforaphane, a sulfur-containing compound found in broccoli, may play a positive role in managing blood sugar and insulin resistance, and may even help prevent blood vessel damage, a common complication of diabetes.
Not only do anthocyanins give eggplant its purple color, but they also have antioxidant properties that fight cell damage in the body. “Eggplant is also rich in antioxidants such as nasunin, lutein, and zeaxanthin,” says Sheth. This purple vegetable is packed with fiber, which helps manage blood sugar levels, says Sheth, who suggests using eggplant in stews and curries, or roasting or grilling it.
People with type 2 diabetes are at higher risk of developing heart disease because long-term high blood sugar can damage the heart and blood vessels. Luckily, vegetables like beets are rich in nitrates, compounds that lower blood pressure and support overall cardiovascular health. Not only that, but beets are also a good source of minerals like magnesium and potassium, which also contribute to healthy levels of blood pressure.
Now's the time to eat more okra: “This summer favorite is an excellent source of vitamins C and K. It's also a great source of folate, magnesium, and dietary fiber. Plus, okra is rich in antioxidants, especially polyphenols,” she says. Stacey Woodson, MS, RDN“Research shows that consuming okra regularly may help lower blood sugar levels,” explains the founder of Stacey Woodson LLC. If you're new to okra, Woodson recommends trying pickled okra, or you can also get your fill of okra with this one-pan spicy okra and shrimp.
Have we convinced you to include more antioxidant-rich vegetables in your diet? If so, here are some tips to help you eat more of these vegetables without spending extra time or effort.
When it comes to managing prediabetes or diabetes, it can be difficult to know exactly what to eat. Luckily, you don't have to wonder if you should include more antioxidant-rich vegetables in your diet, such as cauliflower, tomatoes, eggplant, and okra. These vegetables contain fiber and antioxidants that can help you manage diabetes effectively.