Vegetables are packed with vitamins and minerals that offer a wide variety of health benefits, including fighting diabetes. Since most vegetables are low in carbohydrates, they won't raise your blood sugar much, making them great food choices for a diabetic diet, reports the American Diabetes Association. Green vegetables are especially low in carbohydrates and particularly helpful in combating diabetes.
Vegetables to Choose
When you're grocery shopping, look for green vegetables that catch your eyes with their deep green color. Color signals that vegetables contain antioxidants, and the deeper a certain vegetable's color, the more nutrients that vegetable contains, according to the American Diabetes Association. The University of Maryland Medical Center recommends choosing green vegetables such as broccoli, green beans, kale, spinach and salad greens if you're following a diabetic diet.
Serving Sizes
You should aim to eat between three and five servings of vegetables per day on a diabetic diet, advises the American Diabetes Association. One serving of vegetables is equivalent to either 1 cup of raw vegetables, a ½ cup of cooked vegetables, or a ½ cup of vegetable juice. Try to eat fresh vegetables whenever possible, and when buying frozen or canned vegetables, look for products that don't contain any added salt, fat or sugar, the American Diabetes Association recommends.
Antioxidant Benefits
Green vegetables are rich in antioxidants, which are natural chemicals that fight harmful substances called free radicals that may worsen your diabetes, reports the American Diabetes Association. Eat green vegetables often to consume as many antioxidants as you can. Antioxidants may help your body regulate blood sugar, thereby reducing your diabetes symptoms and complications, the University of Maryland Medical Center says.
Fiber Benefits
Green vegetables are good sources of fiber, which is an important part of a diabetic diet. Fiber can reduce blood sugar levels in people who are suffering from Type 2 diabetes, says the University of Maryland Medical Center, and fiber can also improve triglyceride and total cholesterol levels in all diabetes patients. Eating a high-fiber diet may also prevent the onset of Type 2 diabetes in people who aren't already afflicted with the disease.
