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What Veggies Are Good For Diabetics

Dairy Foods And Alternatives

Milk, cheese and yogurt have lots of calcium and protein in great for your bones, teeth and muscles. But some dairy foods are high in fat, particularly saturated fat, so choose lower-fat alternatives.

Check for added sugar in lower-fat versions of dairy foods, like yoghurt. Its better to go for unsweetened yoghurt and add some berries if you want it sweeter. If you prefer a dairy alternative like soya milk, choose one thats unsweetened and calcium-fortified.  

Will Supplements And Vitamins Help My Diabetes

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

Best Vegetables For Diabetics: Cauliflower

Cauliflower contains several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent.

Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers because of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

Furthermore, Di-indolyl-methane , a lipid soluble compound present abundantly in Brassica group of vegetables, including cauliflower, has found to be effective as immune modulator, anti-bacterial and anti-viral agent.

This compound brings out these functions because of its ability to synthesize and potentiate Interferon-Gamma receptors at the cellular level.

Cauliflower is an excellent source of vitamin C; and, contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid , pyridoxine and thiamin , niacin as well as vitamin K.

These vitamins are essential for fat, protein and carbohydrate metabolism.

Cauliflower is also good source of minerals such as manganese, copper, iron, calcium and potassium.

Eating From The Main Food Groups

How much you need to eat and drink is based on your age, gender, how active you are and the goals youre aiming for. But no single food contains all the essential nutrients your body needs.

Thats why a healthy diet is all about variety and choosing different foods from each of the  every day.

And when we say balanced, we mean eating more of certain foods and less of others. But portion sizes have grown in recent years, as the plates and bowls we use have got bigger. And larger portions can make it more difficult for you to manage your weight. Weve got more information for you about managing a healthy weight.

Weve highlighted the benefits of each food group below some help protect your heart and some affect your blood sugar levels more slowly all really important for you to know. Get to know them and how healthy choices can help you reduce your risk of diabetes complications.

You can learn more about a healthy diet for diabetes with our Food Hacks section in Learning Zone.

Here Are 10 Fruits And Vegetables For Diabetes That Are Ideal Because They Pack A Slew Of Health Benefits While Helping To Regulate Your Blood Sugar

Best Vegetables For Diabetes

When eating fruits and vegetables, remember that fresh and raw is best whenever possible, although baking and steaming will also help retain nutrients. And if you think that fresh fruits and vegetables are mainly grown in the summer months,  you might be surprised to know that there are several produce options that are available year-round in Canada.

Be Smart About Sweets

Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Hold the bread if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.

Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.

Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.

When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.

Best Vegetables And Fruits For Type 2 Diabetes

Choosing the right fruits to eat when you have diabetes can help to lower your blood sugar and keep it stable. See what to put on the menu when planning your diabetic diet.



Type 2 diabetes diet doesnt mean you have to give up all the things you really love to eat, you can still enjoy a wide range of foods and in some cases, it even helps reverse type 2 diabetes. Creating a diet for type 2 diabetes is a balancing act. It carries a variety of healthy , fats, and proteins.


The ultimate way is to choose the right combination of foods that will help to keep your blood sugar level in your target range and avoid big swings. So, we are giving you some tips to eat the best vegetables and fruits for type 2 diabetes.


Our Friends At Breville Are Helping Me With My New Journey

I need all the resources and tools I can find, to help me keep enjoying food. I approached my good friends at Breville Canada and asked if theyd like to partner with us again for my diabetes-reveal post. I specifically asked them for the Breville Sous Chef® 16 Peel & Dice.

Our kitchen isnt very large, but this new brilliant and innovative food processor has gained a permanent spot on our countertop. I see myself using it very often for chopping, dicing, making dressings, peeling and more. Since we received it, Ive used it every day!

described a few tasks that this unit could do, that Id never before seen a food processor do. The one I was most excited about was the dicing feature. I wasnt sure what to expect, but it didnt surprise me at all when I saw perfectly diced veggies falling into the food processor bowl.

We have quite a few Breville products, and not one has ever disappointed us. Theyre built sturdy and smart, and with a lot of attention to detail. Breville products feel like theyre restaurant-grade. Theyre fantastic.

Best Vegetables For Diabetics: Kale

Kale, like other members of the Brassica family, contains health-promoting phytochemicals, sulforaphane and indole-3-carbinol to protect against prostate and colon cancers.

Kale is a very rich source of ß-carotene, lutein and zeaxanthin, vitamin A, vitamin K and the B-Complex vitamins.

Kale is also a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus.

Nutrients in kale offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and are believed to protect the body from cardiovascular diseases, Type 2 diabetes, and colon and prostate cancers.

A Fresh Look At Our Five A Day

We all know that vegetables are supposed to make up a significant proportion of our daily intake of food, and play an important role in general health and diabetes management.

Were regularly reminded of the virtues of our target five-a-day however, they can be easily overlooked during our often hectic lives.

These dishes should be appetising and exciting, motivating us to eat even more veggies, and letting our bodies benefit from the vitamins and minerals.

Many of us stick to what we know hardy carrots, trusty peas, a quick side salad. But, when tasked with allocating half of our dinner plates to wholesome greens and a nutritious rainbow of other veg, its worth taking time to put some extra thought into it

Which Fruit Should Be Avoided By People With Diabetes

Great news! The idea that some fruits are off-limits to people with diabetes is a myth. All fresh fruits are a healthy option, according to the American Diabetes Association.

What does matter is the form you eat them in. People with diabetes should avoid fruit juice , for example. Juice contains no protein, fiber or fat and thus its considered a concentrated sweet and is known to make blood sugar skyrocket. You also want to avoid dried fruit.

Keep blood sugar more stable by enjoying whole fruit instead.

Add Extra Activity To Your Daily Routine

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

  • Walk around while you talk on the phone or during TV commercials.
  • Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
  • Park at the far end of the shopping center parking lot and walk to the store.
  • Take the stairs instead of the elevator.
  • Make your family outings active, such as a family bike ride or a walk in a park.

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

  • leg lifts or extensions

Best Vegetables For Diabetics: Broccoli

Top 10 BEST Vegetables Cure Diabetes for unexpected effect

Broccoli contains many phytonutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin.

Studies have shown that these compounds help protect against prostate, colon, urinary bladder, pancreatic, and breast cancers.

Broccoli is one of the best vegetables for diabetics because it contains antioxidants, carotenoids, chlorphyll, and fiber all of which work together to lower and stabilize blood sugar levels.

In addition, broccoli contains high levels of chromium, which has been proven to help reduce insulin resistance .

Broccoli is exceptionally rich source of vitamin C; and, contains very good amounts of another antioxidant, vitamin A.

Together with other pro-vitamins like beta-carotene, alpha-carotene, and zea-xanthin, vitamin A helps in maintaining the integrity of skin and mucusa.

Vitamin A is essential for healthy eye-sight and helps prevent macular degeneration of the retina in the elderly population.

Broccoli is an excellent source of carotenoids , vitamin A, vitamin K and B-complex vitamins.

Furthermore, broccoli is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus. And, its florets also hold some amount of omega-3 fatty acids.

randomized double-blind clinical trial showed that broccoli sprouts helped to reduce insulin resistance in type 2 diabetic patients.

Best Vegetables For Diabetics: Brussels Sprouts

Brussels sprouts contain several flavonoid antioxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates.

Together, these phytochemicals offer protection from prostate, colon, and endometrial cancers.

Brussels sprouts are an excellent source of vitamin C, vitamin A, and vitamin E.

Along with zeaxanthin, these compounds help protect the body and the eyes from harmful free radicals, which cause age-related macular degeneration in the elderly.

Further, the sprouts are notably good in many B-complex groups of vitamins such as niacin, pyridoxine, thiamin, pantothenic acid, etc., that are essential for metabolism inside the human body.

Brussels sprouts are also a rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus.

Brussels sprouts are incredibly nutritious vegetables that offer protection from vitamin-A deficiency, bone loss, iron-deficiency anemia, cardiovascular diseases, diabetes and colon and prostate cancers.

In fact, Brussels sprouts has been proven to be one of the most powerful vegetables when it comes to fighting Type 2 diabetes.

Tip 1: It is very important not to overcook Brussels sprouts . Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.

Tip 2: Another option is to coat the thinly cut sprouts with extra virgin coconut oil and bake them on a cookie sheet. Youll be amazed at the flavor!

Examples Of What To Try

  • sliced melon or grapefruit topped with unsweetened yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast
  • mix carrots, peas and green beans into your pasta bake
  • add an extra handful of peas to rice, spinach to lamb or onions to chicken
  • try mushrooms, cucumber, spinach, cabbage, cauliflower, broccoli, celery and lettuce for lower carb vegetable options
  • try avocados, blackberries, raspberries, strawberries, plums, peaches and watermelon for lower carb fruit options

Check out our recipes to help you eat a healthy diet for diabetes weve got lots of delicious main meals packed full of vegetables, and breakfast options.

Best Vegetables For Diabetics: Okra

Okra pods are rich sources of dietary fiber, minerals, and vitamins; and, is often recommended by nutritionists in cholesterol controlling and weight reduction, and blood sugar control programs.

The okra pods are one of the rich sources of mucilage substance that helps in smooth peristalsis of digested food through the gut and ease constipation condition.

Okra is a rich source of vitamins including the B-complex vitamins, vitamin C, vitamin K, vitamin A and anti-oxidants such as beta-carotene, zeaxanthin and lutein.

Okra is also a rich source of minerals such as iron, calcium, manganese and magnesium.

Tips For Eating On A Budget

Some of the items above can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that are easier on the budget year round are beans and whole grains that you cook from scratch.

Learn more about how to include these and other healthful foods into your meals. The American Diabetes Association’s book What Do I Eat Now? provides a step-by-step guide to eating right.

What Kind Of Vegetables Is Good For Diabetics

Never will you hear from a doctor or someone with knowledge of nutrition will tell you not to eat vegetables. I say vegetables to be a powerhouse of nutrients and diabetics benefit more from vegetables as they are rich in fiber. Even for those in need of losing weight, vegetables are the best choice for them as these are foods low in calories and saturated fats. I discuss here the top 14 best vegetables for diabetics, as those are super healthy foods for diabetes.

Hence, those Type-1 and Type-2 diabetic including those at the pre-diabetic stage are advised to pick those good vegetables for diabetes which regulates your bodys smooth functioning of different organs, or prevents/repair damages caused by diabetes, or check you from falling into the Type-2 condition.

The Biggest Risk For Diabetes: Belly Fat

Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:

  • A woman with a waist circumference of 35 inches or more
  • A man with a waist circumference of 40 inches or more

Calories obtained from fructose are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Tips For Cutting These Out

  • Cook more meals from scratch at home, where you can control the amount of salt you use.
  • Check food labels look for green and orange colours. Weve got more information to help you read labels and were campaigning for things to get more consistent and less confusing.
  • Try unsweetened teas and coffees theyre better than fruit juices and smoothies as they dont add any extra calories and carbs.
  • Banish the salt shaker from the table black pepper, herbs and spices are great ways of adding extra flavour to your food.
  • Making your own sauces, like tomato ketchup and tandoori marinades.

Here Are Some Vegetables That Diabetics Must Include In Their Diabetes Diet

What Vegetables Are Good for Type 2 Diabetics ...

1. Bitter gourd here are 5 delicious ways to help you outBitter gourd or karela is one of the healthiest and antioxidant rich food2. SpinachSpinach is also a great source of folate, dietary fibre, vitamins A, B, C, E and K3. CauliflowerThe floret is a storehouse of vital minerals and nutrients4. BroccoliThe nutritional powerhouse broccoli has umpteen reasons to be a part of your fit and fabulous diet5. AsparagusAsparagus is used extensively in Italian and continental cuisine

Type 1 And Type 2 Diabetes: Whats The Difference

As you may know, there are two different types of diabetes. Type 1 diabetes and type 2 diabetes. While both affect the way your body regulates glucose, they differ greatly in how they affect your body.

People who have type 1 diabetes cannot produce insulin at all. Meanwhile, those with type 2 diabetes still produce insulin, but their bodies do not make enough of it or use it inefficiently. Folks with type 1 diabetes usually develop the condition at an early age, meaning its not always preventable.

However, type 2 diabetes can be prevented, and sometimes reversed, with a healthy lifestyle. Part of this lifestyle includes diet. Now, we will review the best foods for diabetics and manage your condition.

Will Eating Root Vegetables Raise Blood Sugar Levels

Anyone who has diabetes or a pre-diabetic condition needs to take extra precautions when creating a healthy weight-loss plan including the consumption of root vegetables. Thankfully, diabetics can enjoy a wide range of healthy foods such as fruits, vegetables, whole grain foods and healthy snacks such as yogurt, nuts and granola. The key is to account for the total carbohydrate intake.

Root vegetables such as potatoes, carrots, beets, radishes, turnips, rutabagas, celery root and jicama are particularly ideal if you are have diabetes and are trying to lose weight. A recent study determined that these and other root vegetables can help to prevent certain chronic diseases and experts generally agree that you do not have to skip these tasty treats in order to keep your blood glucose levels stable. What is more, many of these vegetables have few carbohydrates and are rich in Vitamin C. What is more, root vegetables also have plenty of fiber. This nutrient not only leaves you feeling satisfied after a meal but also keeps your digestive system in good working order.

Root vegetables can be prepared in any one of a number of ways. Carrots and jicama taste great raw; simply cut them into strips and dip them in a low-fat dip if you need a quick snack between meals. Beets and other root vegetables are great steamed, as steaming helps the vegetables retain most of their nutrients. Alternatively, root vegetables can be cooked together in a soup if you need a warm meal on a cold day.

Is Lettuce Good For A Diabetic

Most of the common problems we face in making diabetic salad are Lettuce.

  • Some people think that Lettuce is not suitable for a person with diabetes.
  • But that is originally a myth.

The Glycemic Index of Lettuce goes with 15 as it generally fits into a low part of the GI index. 


We all know that foods with a low GI index limit are safe for people with diabetes.

  • As Lettuce does not exceed the carbohydrate amount of a person with diabetes, it is safe to use Lettuce in your everyday meal.

Lettuce will be a great meal to add as it is full of anti-inflammatory and anti-microbial properties. It can also lower your cholesterol level, supply vitamin A, and act as a simple carb in your diet.

Having Diabetes Doesnt Mean You Have A Boring Diet

Every time you roll your shopping cart into the supermarket, youre making a decision that goes far beyond whether youre going to have pork or pierogies for dinner. Youre actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether youll be compromised by or start controlling and eventually even beating it.

Thats why weve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks.

Research proves that making a few key changes to your  such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more good fathelps improve blood-sugar control and cuts the risk of diabetes-related complications. Dont make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them, yes, even the flaxseed, because together they represent a new approach to eating, a lifestyle rather than just a diet.

Daily Fruit Intake For Diabetics

Keep in mind that eating one fruit equals about 15 grams of carbohydrates.

 The type of fruit determines the number of fruits you can eat daily. 

Here is a list of daily amounts of fruits suitable for diabetics:

  • 1 small apple, orange, or peach.
  • Half a medium-sized banana. Four small fruits of apricots. One cup sliced cantaloupe or watermelon. 
  • 50 grams of a mango.
  • 150 grams of berries.
  • 250 grams of strawberries.

If you want to be on the safe side while getting the best nutritional value, then stick to fruits that are high in fiber and low in sugar.

You can also check the diabetic food exchange list that can ease forming your diabetic diet plan.

What Superstar Foods Are Good For Diabetes

Superfood is a term used by many food and beverage companies as a way to promote a food thought to have health benefits; however, there is no official definition of the word by the Food and Drug Administration . The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims. The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease. 

Eating Healthy Benefits & Vegetables For Diabetics

Salad is the best choice when it comes to the decisions about which kind of meals a person with diabetes should take.

  • But all types of salads will not be good for a person with a diabetic condition.

Many of the salads stored in shops are not in a condition to eat by a person with diabetes, and they mostly consist of sugar, carbs, and other harmful ingredients for this type of patient.

  • A diabetic Salad has a low carb amount and high protein so that the carbs will not increase your sugar amount.

Salads that are high in raw vegetables like cucumbers, carrots, spinach, and celery would be great for a person with diabetes.

  • The ones in avocado and nuts would be a perfect choice to gain the required nutrition for a diabetic person to get the benefits of eating healthy and the good vegetables for diabetics.

Can I Drink Alcohol If I Have Type 2 Diabetes

Best Vegetables for Diabetics & Anyone with Diabetes

For most people with type 2 diabetes, the general guideline for moderate consumption applies. Research shows that one drink per day for women and two a day for men reduces cardiovascular risk and doesn’t have a negative impact on diabetes. However, alcohol can lower blood sugar, and people with type 2 diabetes who are prone to should be aware of delayed .

Ways to prevent hypoglycemia include:

  • Eat food with alcoholic drinks to help minimize the risk.
  • Mixed drinks and cocktails often are made with sweeteners or juices, and contain a large amount of carbohydrates so they will increase blood sugar levels.
  • Wear a diabetes alert bracelet so that people know to offer food if you demonstrate symptoms.

It also is important to know that hypoglycemia symptoms often mimic those of intoxication.


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