Although nothing is completely off-limits for diabetics, some foods—such as vegetables—should be a central focus of a healthy diet. But not all vegetables are created equal when it comes to diabetes; some have more fiber, proteins and nitrates and are lower on the glycemic index (GI). Here are some of the best vegetables for diabetics to consider. 

1. Broccoli

Broccoli is a great choice for diabetics because it has a glycemic index score of only 10. This means that the body is slow to absorb glucose from broccoli (as opposed to, say, boiled potatoes, which have a GI score of 78). It’s also a good source of protein compared to other vegetables, which helps you feel full longer. Broccoli is also a go-to vegetable for fiber, which helps reduce cholesterol, maintain weight by making you feel full longer and reduce constipation.

2. Spinach

Like broccoli, spinach is a low-GI vegetable that provides a good source of protein.

3. Beets

While beetroots only have a glycemic index of 5, beets have a much higher GI score of 61. However, beets also have a high fiber content and are a nitrate-rich food. Nitrates can reduce blood pressure and improve circulation, which is particularly important for diabetics. Although some manufacturers add chemical nitrates to foods to serve as preservatives, you’re far better off getting nitrates from naturally occurring sources.

4. Raw carrots

When boiled, carrots have a GI score of 41. But if you eat them raw, the score drops to 16. Carrots also have a high fiber content and provide a good on-the-go snack with a satisfying crunch to help take the place of unhealthy crispy snacks, such as chips. 

5. Brussels sprouts

Low in calories but rich in vitamins, Brussels sprouts are considered a very low glycemic index food. They also provide a decent supply of protein (higher than many other vegetables) and fiber.

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