Vegetables can be a staple of any diet, but they can be a cornerstone of a diabetic diet. Because most vegetables are low in sugar and carbohydrates, they make great snacks and meals to fill you up and keep you from getting hungry. Research the nutritional value of vegetables you find appetizing to see what you can include in your diet, then experiment with a wide range of new vegetables to find possibilities for healthy options. Consult with your doctor before modifying your diet in any way to ensure you're implementing changes safely.
Carbs and Glucose
Carbs are often vilified, but they are an important part of your diet. Carbs come in three forms: simple sugars, fiber and complex carbs, or starches. According to the Harvard School of Public Health, the body tries to break all complex starches down into simple sugar, or blood glucose -- the principal fuel of the body. Every cell is designed to use carbs in this form. Some forms of simple sugars are table sugar, fructose found in fruit and grape sugar, or dextrose. Complex carbs include foods such as whole grains.
Glucose in Vegetables
Vegetables are not usually high in glucose. Some can have other forms of carbs in them, but they are not high in sugar. According to FruitsandVeggiesMatter.gov, cooked broccoli, for instance, contains 6g of carbs, but only 1g of sugar. A green bell pepper has 5g of carbs and 2g of sugar. Even more starchy vegetables such as corn have 21g of carbs, but only 3g of sugar. It is important to keep track of how many carbs you are consuming if you are a diabetic. Carbs eventually turn into glucose, so vegetables such as corn might not be your best choice.
Vegetables and Diabetes
Vegetables might be a good choice for you if you have diabetes, but you still must exercise caution when eating them. Researchers used to believe that all simple sugars affected the blood sugar the same way and all complex carbs took a long time to impact the body. However, according to the Harvard School of Public Health, french fries, which are complex carbs, can act like simple sugars, and fructose can have a sustained reaction in the body. This led researchers to develop the glycemic index and glycemic load. These are numbers that determine how quickly a food will impact your blood sugar. They are a good way to know what vegetables will not raise your blood sugar. Fruits and vegetables, not including potatoes, generally have a low glycemic load and are good for diabetic diets.
Role of Fiber
Vegetables have a high amount of another type of carb known as fiber, which comes in two forms: soluble and insoluble. The body is not able to break these down, and they do not have a direct impact on blood sugar. However, they are of vital importance to a healthy diet. According to the Harvard School of Public Health, soluble fiber can have an indirect impact on how the body regulates hunger and can help control blood sugars. Insoluble fiber aids in relieving constipation and promotes good bowel health.
