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Research and useful tips - Type 2 Diabetes

Best vegetables for type 2 diabetes

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avatar Margarita_k

Margarita_k

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Edited on 20/06/2017 at 14:02

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avatar Margarita_k

Margarita_k

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Last activity on 07/10/2020 at 11:39

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People with type 2 diabetes often feel left out at big family meals and at restaurants, but it should not mean having to avoid delicious food.
In fact, no food item is strictly forbidden for people with type 2 diabetes. Healthy eating for people with diabetes is all about moderation and balance. The best vegetables for type 2 diabetes are low on the glycemic index (GI) scale, rich in fiber, or high in blood pressure-lowering nitrates.


Why choose vegetables?

When considering foods to avoid, many people with diabetes might think about sugary or high-carbohydrate foods, such as cinnamon rolls or bread. Certain vegetables, though, can also cause blood glucose problems.

The GI refers to how quickly foods cause blood sugar levels to rise. Foods high on the GI, such as most potatoes, rapidly release glucose, potentially triggering blood glucose spikes. They can also cause weight gain when eaten in excess. Low to moderate GI vegetables, such as carrots, offer better blood glucose control, and a lower risk of weight gain.

Nitrates are chemicals that naturally occur in some vegetables. They are also used as preservatives in some foods. Eating nitrate-rich foods, not foods processed with added nitrates, can lower blood pressure, and improve overall circulatory health. This means that nitrate-rich foods, such as beets, are among the best vegetables for people with type 2 diabetes who have a higher risk of cardiovascular disease. This is still true despite their high level of carbohydrates.

The key to good food management, in this instance, is to reduce carbohydrate consumption elsewhere, such as by eliminating bread or sugary snacks.

Fiber and protein are both very important in a healthful diabetes diet. Protein is vital for good health, and can help people feel fuller for longer, reducing the urge to snack and supporting weight loss. Many dark, leafy greens are rich in many vital nutrients, fiber, and contain protein. Fiber can help control blood glucose levels. It also supports healthy cholesterol levels, can lower blood pressure, and relieve constipation. Like protein, fiber can help people feel fuller for longer. Many fruits and vegetables, nuts, and legumes are rich in fiber.


Best vegetables for type 2 diabetes

Eating a wide variety of foods, including a mix of the best vegetables for type 2 diabetes, can help people stay healthy while enjoying a range of meals.

Low GI: Vegetables, with GI scores less than 30, include:
 
   artichoke
    asparagus
    broccoli
    cauliflower
    green beans
    lettuce
    eggplant
    peppers
    snow peas
    spinach
    celery

It is worth remembering that the GI gives a relative value to each food item, and it does not refer to an amount of sugar. The glycemic load (GL) refers to how much a person will eat in a serving.

Nitrates: Vegetables rich in nitrates include:

    arugula
    beets and beet juice
    lettuce
    celery
    rhubarb

Protein: Daily protein recommendations depend on a person's size, sex, activity level, and other factors. People should speak to a doctor for the best insight on what their ideal daily protein intake is. Pregnant or lactating women, highly active people, and those with large bodies need more protein than others.

Vegetables higher in protein include:

    spinach
    bok choy
    asparagus
    mustard greens
    broccoli
    Brussels sprouts
    cauliflower

Fiber: Most people need 25-38 grams (g) of fiber each day.

Fiber should come from real food, not supplements. Vegetables and fruits with high fiber content include:
   
    carrots
    beets
    broccoli
    artichoke
    Brussels sprouts
    split peas
    avocados


Eating a vegan or vegetarian diet can prove challenging for people with diabetes. Animal products are generally the most protein-rich options, but vegans avoid dairy and other animal products. Some of the best vegan protein-rich options include:

    lentils
    beans and chickpeas
    peas
    almonds
    pumpkin seeds
    amaranth and quinoa
    sprouted grain bread
    soy milk

A vegan or vegetarian person who has diabetes can eat a balanced diet. Nuts, seeds, and lentils offer high protein, often with few calories.
_________________________
Have you changed your intake of vegetables since you were diagnosed with type 2 diabetes? Did you eat a lot of vegetables before being diagnosed?
What are your favourite vegetables and how to you consume them - raw, stewed, fried?

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avatar exit

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23/06/2017 at 00:03

Margarita_k

I trust you are well?

 

I found this article to be the most 'eye opening' that I have read. It gives such clear values for each food group. I have printed it off and I am going to stick it on my refrigerator when I find the 'blu tac'

 

Many Thanks

Richard


Best vegetables for type 2 diabetes https://www.carenity.co.uk/forum/other-discussions/my-library-type-2-diabetes/best-vegetables-for-type-2-diabetes-1723 2017-06-23 00:03:05

avatar Margarita_k

Margarita_k

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23/06/2017 at 12:24

Good advisor

avatar Margarita_k

Margarita_k

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Last activity on 07/10/2020 at 11:39

Joined in 2016


1,195 comments posted | 76 in the Research and useful tips - Type 2 Diabetes group

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Hi @richard0804,

Thank you very much for your comment! I am truly glad you've liked the article and I hope it will be useful for you and for other patients as well.

Kin regards,

Margarita

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Best vegetables for type 2 diabetes https://www.carenity.co.uk/forum/other-discussions/my-library-type-2-diabetes/best-vegetables-for-type-2-diabetes-1723 2017-06-23 12:24:25
avatar exit

Unregistered member

24/06/2017 at 01:28

HiYa Margarita

I am sure that it will help as much as the other advise I have 'gleaned' from you pages.

Thank you so very much. You are my 'Guardian Angel'.

Kind Regards

Richard


Best vegetables for type 2 diabetes https://www.carenity.co.uk/forum/other-discussions/my-library-type-2-diabetes/best-vegetables-for-type-2-diabetes-1723 2017-06-24 01:28:30

avatar robjmckinney

robjmckinney

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23/11/2017 at 12:58

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avatar robjmckinney

robjmckinney

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Last activity on 18/05/2025 at 16:11

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625 comments posted | 112 in the Research and useful tips - Type 2 Diabetes group

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Interesting that vegetables are highly profiled here, I am on a vegetarian diet to reduce my weight and it is working, lost half a stone. Hopefully my HB1c will be lower, bad one this year at 74, no doubt the GP will be pushing for injections again unless I gain control.

I do know how difficult eating in restaurants post throat cancer and vegetarian options are so horrible. I spent a year trying to put weight on through losing 6 stone with the cancer treatment but am starting to lose control of my diabetes I am back on dieting.

But are not vegetables difficult to digest and that would be the reason for the benefit rather than specific vegetables. I am stir frying all my vegetables with a few interesting sauces, especially hot ones, to make them more palatable and is clearly working for me. There is an issue over ensuring a balance diet but I hope to create short periods veg only diet followed by normal meat eating to contain weight gain. I tried all the 'rabbit food' salads etc. and found them useless but without eating meat I can eat huge amounts of my stir fried veg which works for me!     

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robjmckinney


Best vegetables for type 2 diabetes https://www.carenity.co.uk/forum/other-discussions/my-library-type-2-diabetes/best-vegetables-for-type-2-diabetes-1723 2017-11-23 12:58:20

avatar Daisydef

Daisydef

27/04/2018 at 23:23

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avatar Daisydef

Daisydef

Last activity on 17/08/2024 at 20:39

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66 comments posted | 7 in the Research and useful tips - Type 2 Diabetes group

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@Margarita_k‍  I too found this article useful am going to have some chicken breast with cauliflower and broccoli in a minute 

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s m


Best vegetables for type 2 diabetes https://www.carenity.co.uk/forum/other-discussions/my-library-type-2-diabetes/best-vegetables-for-type-2-diabetes-1723 2018-04-27 23:23:18

avatar Margarita_k

Margarita_k

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30/04/2018 at 12:43

Good advisor

avatar Margarita_k

Margarita_k

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Last activity on 07/10/2020 at 11:39

Joined in 2016


1,195 comments posted | 76 in the Research and useful tips - Type 2 Diabetes group

2 of their responses were helpful to members


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Great choice, @Daisydef‍ ! emoticon wink

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Best vegetables for type 2 diabetes https://www.carenity.co.uk/forum/other-discussions/my-library-type-2-diabetes/best-vegetables-for-type-2-diabetes-1723 2018-04-30 12:43:13

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