The vegetable that eats all the sugar in the body. It is the dreaded enemy of diabetes.

A diabetes diagnosis, for yourself or a loved one, can be overwhelming. A lot has to change, and quickly. You want to keep them as healthy as possible and feed them well, and that means reconsidering all the groceries you buy and the meals you cook or order.

But sometimes, in trying to adjust your diet with all this new advice, things can get confusing. One such area is selecting vegetables for people with diabetes.

While having more vegetables in your diet is always a good idea, which ones you eat will matter a great deal for people with diabetes. In fact, some vegetables aren’t a smart pick and should be eaten infrequently.

The Best Vegetables for People With Diabetes

If you have diabetes, pre-diabetes, or you’re trying to control your blood sugar levels, eating more vegetables is a good step.

Vegetables are typically chock-full of fiber and nutrients that help your body maintain healthy blood sugar, and unlike starchy sides, like rice and pasta, they often have less of an impact on your blood sugar levels after eating. But you’ll want to emphasize the right vegetables when filling out your plate.

1. Broccoli

Whether you throw it in a salad or add it to your casseroles, broccoli is never a bad idea. Broccoli is low in calories and high in vitamin C, B vitamins, and fiber.

  1. Cauliflower
    At the grocery store, you likely see cauliflower in everything from gnocchi to pizza crust. It really is the vegetable that can do it all!

„Adding this fiber-rich vegetable to your regular meal routine is a great way to stabilize blood sugar levels and consume less calories while still feeling satisfied,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.

„It’s low in calories while being high in important nutrients like vitamin C, folate, and fiber,” Burgess says.

In fact, one medium head of cauliflower packs in 12 grams of dietary fiber.

„This fiber keeps our digestive system moving and can help improve blood sugar levels,” Burgess says.

Asparagus

Another delicious diabetes-friendly vegetable to add to the plate is asparagus.

„In just one cup you get three grams of fiber and only five grams of carbohydrates,” says Harland Adkins, a registered dietitian nutritionist and diabetes educator.

Kale

Kale is more popular in recent years, and it is a delight in soups or salads and even baked into kale chips.„

„Boasting three grams of fiber and only six grams of carbohydrates per cup, it’s a perfect addition to the plate!” says Adkins, who mostly enjoys simple steamed kale or a fresh kale salad.

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