Balancing Your Blood Sugar with Vegetables

The goal of a healthy diet will vary for each individual. Generally speaking, it is recommended to eat a balanced diet that contains food from all the food groups. Variations in diet might depend on seasonable availability, time, convenience and different tastes. Diabetics are unique because the decision on what to eat rests on its ability to assist in maintaining blood sugar levels. Its summer, so let’s talk vegetables.

Why eat vegetables?

Vegetables are good for the body. Their effects on blood sugar are beneficial to diabetics in many ways. Most veggies are low glycemic so eating them will not cause a big increase in blood glucose levels. Vegetables are filling, taste good and when seasoned and cooked properly can be substituted for heavier starches that can raise blood sugar. The high fiber content in vegetables help maintain blood sugar levels after a meal.

Vegetables can be broken into two categories, starchy and non starchy. Consumption of both is healthy, however the focus is on non starchy vegetables. Intake of the vegetables listed below are lower carbohydrates and can help balance blood sugar. For reference examples of starchy vegetables would be corn, potatoes and sweet potatoes.

Vegetables that Help Balance Blood Sugar

Below I have listed 3 non starchy vegetables to add to your plate.

Spinach – 1 cup contains 4 grams of fiber and 1 gram of carbohydrate. Spinach contains Vitamin A and C and is fantastic added to casseroles, salads or sauted with some garlic. Furthermore, fiber in spinach increases satiety and helps to keep blood glucose level.

Tomato – This super vegetable is more like a fruit in sweetness and contains 5 grams of carbohydrates in 1 cup. Tomatoes will sweeten up any dish, from salads to omelettes and soups.

Broccoli – My favorite vegetable. Broccoli is tasty, super crunchy and high in fiber. Steamed, sauteed or roasted this is a powerhouse of flavor and nutrition. The high fiber helps maintain stable blood glucose levels.


All vegetable are nutritious while assisting in balancing your blood sugar. Furthermore, they should be consumed as long as food allergies are not an issue. Have fun with different cooking methods and seasoning to spice it up!

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Certified professional fitness trainer with knowledge in specific exercise programs, diet and nutrition.

Diabetes Knowledge