Fruits & Vegetables that can Lower Blood Sugar

Updated on August 7th, 2020
low sugar fruits and vegetables

Fruits have sugar but not the added type. Despite this, people with diabetes still face a problem with their blood sugar levels, no matter how much or little they eat.

If you’ve always wondered whether there are any fruits and vegetables that can lower blood sugar out there, there is! Here is what you should learn about them(1).

Low Sugar Fruits And Vegetables

It is not the end of life when you have diabetes. You can optimize your diet with fruits and vegetables with low sugar content. Some of them are:

1. Lettuce

Lettuce has fiber that is right for your gut and a key ingredient in salads and soups. It is low in calories, loaded with Vitamin K, and a good source of nutrients like manganese, folate, iron, and other vitamins. For every 100 g of lettuce, there is just 0.8 g of sugar(2).

[Also Read: Health Benefits of Lettuce]

2. Beetroot

Beetroots are one of the best low sugar vegetables which are super low in calories. It is a rich source of folate for women and helps regulate blood pressure levels. In a 100 gram serving, you get 20% of RDI for folate, 2 grams of fiber, 0.2 grams of fat, and up to 1.7 gm of protein.

3. Tomatoes

Tomatoes are a diabetic superfood loaded with Vitamin A, C, potassium, and vital nutrients. It’s a low-carb veggie and gives you just 32 calories in each serve. The lycopene found in tomatoes lowers heart disease risk and is known to have cancer-fighting properties.

Moreover, tomatoes also prevent night blindness, give you supple and soft skin, and help improve your bone density.

4. Papayas

Papaya has low sodium content and is good for your digestive system. Sodium intake correlates with blood sugar levels and lowers cholesterol. This fruit is rich with nutrients like vitamins C, A, folate, potassium, protein, and fiber.

There are also traces of calcium, essential B vitamins, vitamin K and magnesium, in the fruit. What makes papaya striking is that it’s rich in lycopene, which is shown to keep your heart in good shape, regulate blood pressure levels, and prevent sunburn.

This fruit with the least sugar is also known to fight against some kinds of cancer.

5. Cucumber

Cucumbers are hydrating and cooling. The surprising part is that they are low in calories per cup and give you less than 5 gms of carbohydrates per cup. You can eat them as much as you want as they’re excellent sources of Vitamin C and potassium.

They’re also a versatile ingredient widely used in multiple dishes like soups, salads, pasta, wraps, sandwiches, and more.

6. Cabbage

Cabbage is a good source of manganese, fiber, vitamins B6, K, and C. It’s loaded with antioxidants, which makes it an excellent choice for people with diabetes. You can even ferment homemade organic raw cabbage to make a sauerkraut jar, an excellent source of pro- and prebiotics.

And we don’t have to remind you that your gut health impacts the way you feel, your immunity, and much more.

7. Broccoli

Since broccoli is low-carb, very diabetic-friendly, it makes for one of the best low sugar vegetables. It has vitamins C, A, B6, potassium, fiber, and is known even to have cancer-battling properties. You may add them to sandwiches and salads.

[Also Read: Health Benefits of Broccoli]

8. Cauliflower

The dependable cauliflower packs a punch when it comes to the top vegetables with low sugar. A cauliflower bowl lets you meet your RDA for Vitamin C and gives a host of nutrients like potassium, fiber, and folate.

The best thing is that it’s one of those veggies that can be eaten raw, like cauliflower rice, as salads, in soups, and complements chicken broth excellently.

[Also Read: Benefits of Cauliflower]

9. Spinach

Spinach should be one of your go-to low sugar veggies. It is high in calcium, fiber, and doesn’t raise your blood sugar levels one bit even when consumed in large quantities.

See Also
Benefits of Tangerines

One cup of raw spinach provides you 1.1 grams of carbohydrates, 4.3 grams of fiber (1/3rd of which is soluble), and just 0.4 g of natural sugar!

10. Guavas

Guava is one of the best low sugar fruits since it has a very low GI (Glycemic Index) while being rich in fiber.

They have various antioxidants and help ease constipation, too, in diabetic patients. This fruit can even lower your risk of developing Type 2 Diabetes and packs more Vitamin C than oranges.

11. Watermelons

Watermelon is an excellent fruit for those with diabetes as it is loaded with vitamin C and has just 6 grams of sugar. Yes, you read that correctly! The glycemic load for watermelons is very low, which means your blood sugar levels don’t increase after eating.

Moreover, it is also low in calories and contains a host of nutrients like L-Citfibrene, Vitamin A, fiber, lycopene, and is the best fruit to consume for optimal hydration. And in case you’re thinking, watermelon is also regarded as a natural Viagra, according to scientists, which is a bonus!

Bottom Line 

Eating vegetables and fruits is excellent for you, but when you have diabetes, you have to watch out for the carbs and their overall glycemic load. Hopefully, this list of vegetables and low sugar fruits will get you started.

Other ways to lower your risk for diabetes or regulate your blood sugar levels are to eat as naturally as possible and skip processed foods.

Prepare stuff in the kitchen, reduce your carb intake, and load up on salads – you’d be amazed how far you will take your body, and your pancreas will love you for it.

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