5 Best Vegetables for Blood Sugar, Nutritionists Say — Eat This

All vegetables come with a unique blend of beneficial vitamins and nutrients, and including a variety is essential for overall health and well-being.

When it comes to managing blood sugar, there are some vegetables that can help a little more than others. While there are no vegetables that can negatively affect your blood sugar, vegetables that are high in fiber, protein, and other special vitamins can help keep your blood sugar balanced.

Read on to learn about the best vegetables for your blood sugar. Then, check out the #1 Best Supplement for Diabetes, Says a Nutritionist.


Fiber is key to helping control blood sugar levels. It’s basically indigestible fiber, which means your blood doesn’t absorb it like other carbohydrates.

“Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower are high in fiber, low in natural sugars, and very filling. Fiber in particular acts as a prebiotic, helping the good bacteria in your gut grow,” she says. Lisa Young, PhD, RDNAuthor of Finally Full, Finally Slim and member of our medical expert panel.

mixed leafy greens

If you’re looking for an easy, healthy vegetable to help manage your blood sugar, making your own mixed greens salad is a great option.

“Different types of greens contain different nutrients and are rich in fiber and folic acid. They also contain water,” says Dr. A young. “I especially like red leafy lettuce, which is high in vitamin K, which is important for blood clotting.”

Some studies have shown that vitamin K can help reduce the risk of diabetes and improve insulin regulation.

RELATED: The 5 Best Vegetables for Your Heart, Nutritionists Say

fresh baby spinach

You can’t go wrong with a leafy green. They are always rich in nutrients and vitamins. For those looking to regulate their blood sugar levels, spinach is one of the best leafy greens you can get.

“One cup of raw spinach provides 7 calories, 1 gram of carbohydrates, 0.9 grams of protein and 0.7 grams of fiber and is an excellent source of vitamins A and K, as well as a good source of vitamin C, folate and manganese. Even. If “If you have a few cups of raw spinach in your salad, it’s low in carbs and slow-digesting, along with protein and fiber.” Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal best-selling author.

As you look at these special vitamins found in spinach, you may be wondering how they help with blood sugar. For example, vitamin A. According to Weill Cornell Medicine, vitamin A deficiency affects insulin levels, which help regulate blood sugar.

grilled and raw eggplant slices

Eggplant is often forgotten in the conversation with nutrient-dense vegetables, but this dark purple dish can be a blood sugar booster for your next dinner.

“One and a half cups of cooked eggplant provides about 18 calories, 4.3 grams of carbohydrates, 0.4 grams of protein and 1.25 grams of fiber. Again, fiber and protein slow down how quickly these carbohydrates are absorbed into your bloodstream. helps to stand,” says Amidor.

RELATED: 5 Surprising Side Effects of Eating Eggplant, Says Nutritionist


Whether it’s steamed or cooked over rice, cauliflower is a great addition to your diet to keep your blood glucose levels in check.

Cauliflower is also an excellent source of the antioxidant vitamin A and a good source of vitamin K. In addition to being low in carbohydrates, it is rich in the antioxidant phytonutrients sulforaphanes, glucosinolates, and thiocynates. cancer,” says Amidor.

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