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Photo:PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: ANA KELLY, PROP STYLIST: CLAIRE SPOLLEN
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: ANA KELLY, PROP STYLIST: CLAIRE SPOLLEN
It’s no secret that we eat a lot of sugar in the U.S. The American Heart Association says the average American consumes more than twice the recommended amount of 6 to 9 teaspoons per day.And all that excess sugar is linked to type 2 diabetes, heart disease and other chronic diseases.
However, not all sugar is created equal. Whole plant foods like fruits and vegetables contain natural sugars and starches, and that’s different from added sugar found in foods like desserts and sugar-sweetened beverages. Produce packs a nutritional punch. “Veggies offer fiber, which helps lower the impact on blood sugar, and they’re high in beneficial vitamins, minerals and phytonutrients,” saysBianca Tamburello, RDN, a registered dietitian nutritionist with Fresh Communications. She also points to their fiber, which supports gut health and makes meals more filling.
What’s the Big Deal About Sugar? We Have Your Questions Answered
Still, even with all their nutrition, some vegetables contain a little more natural sugar than others. For the 136 million Americans who are living with either type 2 diabetes or prediabetes, keeping your fridge stocked with the lowest-sugar veggies available can be helpful.Though higher-sugar vegetables still provide plenty of nutrients and can be included in a healthy eating routine, filling your plate with low-sugar vegetables often may help you keep blood sugar levels steady and be filling and satiating. Here are 12 low-sugar vegetables to stock up on today.
The 12 Best Low-Sugar Vegetables
1. Spinach
Natural Sugar:0.1 gram per 1 cup
Spinach is one of the lowest-sugar vegetables out there: the amount of sugar barely registers on the scale. In addition, spinach is a famously nutritious leafy green because it provides potassium, calcium, vitamin A and C, folate and a long list of other amazing nutrients. To add a big nutrition boost and lots of variety to your day, take a look at25 Dinners That Start with a Bag of Fresh Spinach.
2. Swiss Chard
Natural Sugar:0.5 gram per 1 cup
3. Celery
Natural Sugar:1 gram in 2 stalks of celery
Whether you like it fresh and crunchy with a little peanut butter or diced in a comforting bowl of chicken soup, celery is both inexpensive and full of health benefits. It’s good for hydration since it’s 95% water, and it also provides fiber, potassium and vitamin K. Vitamin K is a nutrient that supports strong bones and aids in blood clotting.If you’re a fan of this crunchy veggie, learnHow to Store Celery to Keep It Fresher for Longer.
4. Lettuce
Natural Sugar:1 gram in 2 cups
Sometimes a fresh, crunchy salad can really hit the spot. If you’re trying to keep your blood sugar levels from spiking, a good salad can do the job. Lettuces like romaine also contain lutein, an antioxidant that can reduce inflammation in your body and has been shown to be particularly helpful for eye health.Remember, salads don’t have to be boring. If you want to get better about eating salads for your health, try ourSalad-A-Day Challengeand find endless ideas to bring excitement to that bowl of greens.
5. Broccoli
Natural Sugar:1.5 grams per 1 cup
It might surprise you that crunchy broccoli is about 90% water. It’s also low in sugar and full of nutrition, such as fiber, calcium, magnesium and even a little protein. Broccoli is a health all-star and is thought to reduce your risk for cancer, heart disease and type 2 diabetes with its antioxidant properties.If you’re a fan of Mediterranean meals, try ourBroccoli & Sun-Dried Tomato Pasta Salad.
6. Cauliflower
Natural Sugar:2 grams per 1 cup
Cauliflower is having its heyday right now. Just one peek online and you’ll find all kinds of uses for cauliflower: a replacement for pizza crust and rice, a thickener for smoothies and more. We say keep eating it, because it’s loaded with all the good stuff. Just 1 cup of cauliflower packs plenty of potassium and vitamin C. If you’re a fan of caramelized onions and melted cheese, try ourCheesy French Onion Cauliflower.
7. Mushrooms
If you’re trying to increase your nutrition while also keeping your blood sugar levels nice and stable, mushrooms can help with that job. They’re low in sugar and contain nutrients like potassium, selenium and folate. Mushrooms also have some betaine, an antioxidant that may protect your body against inflammation.And since mushrooms come in all shapes, sizes and flavors, you’ll be sure to find a favorite variety. For a creamy and tangy dish, try ourSmashed Mushrooms with Pesto & Burrata.
8. Cucumbers
Natural Sugars:3 grams per cucumber
These crunchy veggies are almost all water, so they’re a great way to hydrate. In addition, they contain essential vitamins and minerals like magnesium, calcium and potassium. If you miss the crunch of snack foods but want to keep your blood sugar stable, keep fresh cucumber slices stocked in your refrigerator. You can toss them into your cup to jazz up plain ice water, or try ourCucumber, Tomato & Avocado Saladto get both veggies and healthy fats in at mealtime.
9. Zucchini
Natural Sugar:3 grams per small zucchini
Another versatile veggie, zucchini spiralizes nicely and can add some freshness and nutrition as a stand-in for traditional pasta noodles. If your focus is on hydration, zucchini can help in that department, as it is 95% water. In addition, zucchini supplies vitamins and minerals including calcium, magnesium and potassium. Keep your blood sugar stable with a great taco using this genius idea:Zucchini Tortillas.
10. Eggplant
Natural Sugar:3 grams per 1 cup
Eggplant is famous forEggplant Parmesan, but it has so many other uses. It’s low in sugar, has 2.5 grams of fiber per cup and provides nutrients like potassium, calcium, folate and beta carotene, the latter of which your body converts into vitamin A, an important nutrient that helps support immune system function.This tasty vegetable can be stir-fried, roasted or tossed on the grill. For an easy and comforting crock-pot meal, try ourEggplant and Sausage Slow Cooker Baked Ziti.
11. Bell Peppers
Natural Sugar:3 grams in 1 small red bell pepper
All bell peppers start out green, but some develop beautiful, vibrant colors, like red, yellow, orange and even purple, as they mature.Bell peppers are sweet, but they’re still low in sugar. They’re also about 90% water, so eating them can help you stay hydrated. Bell peppers are packed with vitamins A, C, E and K, not to mention minerals like potassium and magnesium. Sautéed bell peppers make a great addition to tacos, but if you want to try something new (and you enjoy a little spice), try ourKung Pao Chicken with Bell Peppers.
12. Green Beans
Natural Sugar:Less than 5 grams per 1 cup
Green beans are a unique vegetable—not only are they low in sugar, but they also provide a good amount of fiber (4 grams) and protein (3 grams) per cup. Other highlights include potassium, vitamin C and folate. Folate is a B vitamin that is thought to help reduce the risk of some cancers and is important for a healthy pregnancy.For a tangy twist on a simple side dish, try ourLemon-Dill Green Beans.
The Bottom Line
Adding any veggie to your daily meals is a good thing, but if you’re living with prediabetes or type 2 diabetes, it might be a good idea to fill your plate with lower-sugar vegetables like the ones on this list, such as spinach, broccoli, eggplant and bell peppers.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.How much sugar is too much?Centers for Disease Control and Prevention.Get the Facts: Added sugar.Centers for Disease Control and Prevention.A Report Card: Diabetes in the United States.U.S. Department of Agriculture. FoodData Central.Spinach, raw.U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.U.S. Department of Agriculture. FoodData Central.Celery, raw.National Institutes of Health.Vitamin K.U.S. Department of Agriculture.Lettuce, cos or romaine, raw.Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G.The Effect of Lutein on Eye and Extra-Eye Health.Nutrients. 2018;10(9):1321. doi.org/10.3390%2Fnu10091321U.S. Department of Agriculture. FoodData Central.Broccoli, raw.Liu X, Chang Y, Li Y, Zhang X, Li F, Song J, Shi H, Chen X, Cui J.Prospective cohort study of broccoli consumption frequency and all-cause and cause-specific mortality risks.Front Nutr. 2024;10:1286658. doi:10.3389/fnut.2023.1286658U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.U.S. Department of Agriculture. FoodData Central.Mushrooms, white, raw.Dobrijević D, Pastor K, Nastić N, Özogul F, Krulj J, Kokić B, Bartkiene E, Rocha JM, Kojić J.Betaine as a Functional Ingredient: Metabolism, Health-Promoting Attributes, Food Sources, Applications and Analysis Methods.Molecules. 2023;28(12):4824. doi:10.3390/molecules28124824U.S. Department of Agriculture. FoodData Central.Cucumber, with peel, raw.U.S. Department of Agriculture. FoodData Central.Squash, summer, zucchini, includes skin, raw.U.S. Department of Agriculture. FoodData Central.Eggplant, raw.National Institutes of Health.Vitamin A and Carotenoids.U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.U.S. Department of Agriculture. FoodData Central.Green beans, fresh, cooked, no added fat.National Institutes of Health.Folate.
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EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.How much sugar is too much?Centers for Disease Control and Prevention.Get the Facts: Added sugar.Centers for Disease Control and Prevention.A Report Card: Diabetes in the United States.U.S. Department of Agriculture. FoodData Central.Spinach, raw.U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.U.S. Department of Agriculture. FoodData Central.Celery, raw.National Institutes of Health.Vitamin K.U.S. Department of Agriculture.Lettuce, cos or romaine, raw.Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G.The Effect of Lutein on Eye and Extra-Eye Health.Nutrients. 2018;10(9):1321. doi.org/10.3390%2Fnu10091321U.S. Department of Agriculture. FoodData Central.Broccoli, raw.Liu X, Chang Y, Li Y, Zhang X, Li F, Song J, Shi H, Chen X, Cui J.Prospective cohort study of broccoli consumption frequency and all-cause and cause-specific mortality risks.Front Nutr. 2024;10:1286658. doi:10.3389/fnut.2023.1286658U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.U.S. Department of Agriculture. FoodData Central.Mushrooms, white, raw.Dobrijević D, Pastor K, Nastić N, Özogul F, Krulj J, Kokić B, Bartkiene E, Rocha JM, Kojić J.Betaine as a Functional Ingredient: Metabolism, Health-Promoting Attributes, Food Sources, Applications and Analysis Methods.Molecules. 2023;28(12):4824. doi:10.3390/molecules28124824U.S. Department of Agriculture. FoodData Central.Cucumber, with peel, raw.U.S. Department of Agriculture. FoodData Central.Squash, summer, zucchini, includes skin, raw.U.S. Department of Agriculture. FoodData Central.Eggplant, raw.National Institutes of Health.Vitamin A and Carotenoids.U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.U.S. Department of Agriculture. FoodData Central.Green beans, fresh, cooked, no added fat.National Institutes of Health.Folate.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Heart Association.How much sugar is too much?Centers for Disease Control and Prevention.Get the Facts: Added sugar.Centers for Disease Control and Prevention.A Report Card: Diabetes in the United States.U.S. Department of Agriculture. FoodData Central.Spinach, raw.U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.U.S. Department of Agriculture. FoodData Central.Celery, raw.National Institutes of Health.Vitamin K.U.S. Department of Agriculture.Lettuce, cos or romaine, raw.Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G.The Effect of Lutein on Eye and Extra-Eye Health.Nutrients. 2018;10(9):1321. doi.org/10.3390%2Fnu10091321U.S. Department of Agriculture. FoodData Central.Broccoli, raw.Liu X, Chang Y, Li Y, Zhang X, Li F, Song J, Shi H, Chen X, Cui J.Prospective cohort study of broccoli consumption frequency and all-cause and cause-specific mortality risks.Front Nutr. 2024;10:1286658. doi:10.3389/fnut.2023.1286658U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.U.S. Department of Agriculture. FoodData Central.Mushrooms, white, raw.Dobrijević D, Pastor K, Nastić N, Özogul F, Krulj J, Kokić B, Bartkiene E, Rocha JM, Kojić J.Betaine as a Functional Ingredient: Metabolism, Health-Promoting Attributes, Food Sources, Applications and Analysis Methods.Molecules. 2023;28(12):4824. doi:10.3390/molecules28124824U.S. Department of Agriculture. FoodData Central.Cucumber, with peel, raw.U.S. Department of Agriculture. FoodData Central.Squash, summer, zucchini, includes skin, raw.U.S. Department of Agriculture. FoodData Central.Eggplant, raw.National Institutes of Health.Vitamin A and Carotenoids.U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.U.S. Department of Agriculture. FoodData Central.Green beans, fresh, cooked, no added fat.National Institutes of Health.Folate.
American Heart Association.How much sugar is too much?
Centers for Disease Control and Prevention.Get the Facts: Added sugar.
Centers for Disease Control and Prevention.A Report Card: Diabetes in the United States.
U.S. Department of Agriculture. FoodData Central.Spinach, raw.
U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.
U.S. Department of Agriculture. FoodData Central.Celery, raw.
National Institutes of Health.Vitamin K.
U.S. Department of Agriculture.Lettuce, cos or romaine, raw.
Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G.The Effect of Lutein on Eye and Extra-Eye Health.Nutrients. 2018;10(9):1321. doi.org/10.3390%2Fnu10091321
U.S. Department of Agriculture. FoodData Central.Broccoli, raw.
Liu X, Chang Y, Li Y, Zhang X, Li F, Song J, Shi H, Chen X, Cui J.Prospective cohort study of broccoli consumption frequency and all-cause and cause-specific mortality risks.Front Nutr. 2024;10:1286658. doi:10.3389/fnut.2023.1286658
U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.
U.S. Department of Agriculture. FoodData Central.Mushrooms, white, raw.
Dobrijević D, Pastor K, Nastić N, Özogul F, Krulj J, Kokić B, Bartkiene E, Rocha JM, Kojić J.Betaine as a Functional Ingredient: Metabolism, Health-Promoting Attributes, Food Sources, Applications and Analysis Methods.Molecules. 2023;28(12):4824. doi:10.3390/molecules28124824
U.S. Department of Agriculture. FoodData Central.Cucumber, with peel, raw.
U.S. Department of Agriculture. FoodData Central.Squash, summer, zucchini, includes skin, raw.
U.S. Department of Agriculture. FoodData Central.Eggplant, raw.
National Institutes of Health.Vitamin A and Carotenoids.
U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.
U.S. Department of Agriculture. FoodData Central.Green beans, fresh, cooked, no added fat.
