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Photo:Jennifer Causey
Jennifer Causey
We all know that eating vegetables is important for our overall health, but just 1 in 10 U.S. adults eat the recommended amount per day.
For thosetrying to manage diabetes, getting plenty of high-fiber, nutrient-dense vegetables is especially important, as these foods offer a variety of nutrients that help keep your blood sugars in check. In fact, people with prediabetes and diabetes are advised to fill uphalftheir plate with nonstarchy vegetables—this is a key component of the Diabetes Plate Method.This will help you reach or exceed the recommended 2 to 3 cups of vegetables a day (for females) or 3 to 4 cups a day (for males).
It makes sense that vegetables should get a lot of attention. They are low in calories, packed with antioxidants and rich infiber, which promotes fullness and stabilizes blood sugars. In addition, many are naturally low in carbs, making them a great choice for those with diabetes. But which veggies should be at the top of your list? Read on to discover our list of the best antioxidant-rich veggies for diabetes, according to dietitians.
What Are Antioxidants?
As you go about your day, your body produces free radicals, unstable compounds that are introduced via environmental factors like pollution and smoke. While these unstable molecules are often unavoidable, they can have a big impact on your health as they damage cells and DNA. Over time, excess free radical damage can lead tochronic inflammationand increase your risk of developing diseases like cancer or diabetes.
The good news is that getting enoughantioxidantsin your diet can counteract some of these free radicals, putting a stop to the damage they may otherwise cause. When it comes to managing diabetes, antioxidants can help in several different ways:
The 7 Best Antioxidant-Rich Veggies for Diabetes
1. Dark Leafy Greens
Dark leafy greens, such as kale, spinach, collard greens and Swiss chard, are an ideal choice for people with diabetes. “They are packed with vitamins A, C and K, as well as folate and alpha-lipoic acid, an antioxidant that can enhance insulin sensitivity,” saysKathryn Piper RD, owner of the Age-Defying Dietitian. In fact, recent research linked higher intakes of dark green leafy vegetables with improved markers of blood sugar management.Dark leafy greens are also high in several other nutrients that may be beneficial for people with diabetes like magnesium and potassium.
2. Cauliflower
Cauliflower has had a major glow-up in the last couple of years: It went from a humble veggie to masquerading as everything from wings to pizza crust. “Cauliflower is an antioxidant-rich cruciferous vegetable that has vitamin C, beta carotene, sulforaphane and other beneficial plant compounds. It’s low in calories and contains fiber,” saysVandana Sheth, RDN, CDCES,a plant-based diabetes expert. Another reason to add cauliflower to your plate? Studies have shown that individuals who eat more cruciferous vegetables—cauliflower, broccoli, Brussels sprouts—have a lower risk of developing type 2 diabetes.
3. Tomatoes
Tomatoes can be used in an endless array of recipes, from salads to casseroles and everything in between. Although tomatoes are technically a fruit, we included them in our list of veggies since they are often considered a vegetable when it comes to culinary or nutritional purposes. They also have a lot of benefits to offer those looking to manage their diabetes. Tomatoes are a good source of fiber and rich in vitamins A and C, while being low in calories. They are also plentiful in lycopene, an antioxidant that studies have linked to better blood sugar management.
4. Broccoli
Make sure to save room for broccoli on your grocery list. This cruciferous vegetable is packed with essential nutrients like vitamins A, C, K, folate, fiber and potassium. Not only that, emerging research shows that broccoli may lower blood sugar levels when consumed regularly.Researchers suspect sulforaphane, the sulfur-containing compound in broccoli, plays an active role in managing blood sugar and insulin resistance. Not only that, broccoli may also help prevent blood vessel damage, a common complication of diabetes.
5. Eggplant
6. Beets
People with type 2 diabetes have a higher risk of developing heart disease because long-term elevated blood sugar levels can damage the heart and blood vessels. Luckily, veggies like beets are rich in nitrates, a compound that can reduce blood pressure and support overall circulatory health.Not only that, beets are also a good source of minerals like magnesium and potassium, which also factor into healthier blood pressure levels.
7. Okra
Now’s the time to eat more okra. “This summer favorite offers an excellent source of vitamins C and K. It is also a good source of folate, magnesium and fiber. Additionally, okra is rich in antioxidants, especially polyphenols,” saysStacey Woodson, M.S., RDN, founder of Stacey Woodson, LLC. “Research suggests that regular consumption of okra may help lower blood sugar levels,” she explains.If you’re new to okra, Woodson suggests tryingpickled okra. You can also enjoy okra in ourOne-Pan Spicy Okra & Shrimp.
Tips for Incorporating Antioxidant-Rich Veggies
Have we successfully convinced you to incorporate more of these antioxidant-rich veggies into your diet? If so, here are some of our top tips for eating more of them without a ton of extra time or effort.
The Bottom Line
When managing prediabetes or diabetes, it can be a struggle to know exactly what to eat. Luckily, you don’t have to second-guess whether you should be getting more antioxidant-rich veggies into your diet, like cauliflower, tomato, eggplant, okra and more. These vegetables have fiber and antioxidants to help you effectively manage your diabetes.
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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.Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019.American Diabetes Association.What is the Diabetes Plate?U.S. Department of Agriculture. MyPlate.Vegetables.Fatima MT, Bhat AA, Nisar S, Fakhro KA, Al-Shabeeb Akil AS.The role of dietary antioxidants in type 2 diabetes and neurodegenerative disorders: An assessment of the benefit profile.Heliyon. 2022;9(1):e12698. doi:10.1016/j.heliyon.2022.e12698Pokharel P, Blekkenhorst l, Bondonno C, et al.Associations of vegetable and potato intakes with markers of Type 2 Diabetes risk in the AusDiab Cohort.J Clin Endocrinol Metab. 2024; dgae333. doi.org:10.1210/clinem/dgae333Connolly EL, Sim M, Travica N, et al.Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants (Basel). 2020;9(8):706. doi:10.3390/antiox9080706Mohammed A, Mohammed HA.Beneficial role of broccoli and its active ingredient, sulforaphane in the treatment of diabetes.Phytomedicine Plus. 2023;3(2):100431. doi:10.1016/j.phyplu.2023.100431Gürbüz N, Uluişik S, Frary A, Frary A, Doğanlar S.Health benefits and bioactive compounds of eggplant.Food Chem. 2018;268:602-610. doi:10.1016/j.foodchem.2018.06.093Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577Mokgalaboni K, Lebelo SL, Modjadji P, Ghaffary S.Okra ameliorates hyperglycaemia in pre-diabetic and type 2 diabetic patients: A systematic review and meta-analysis of the clinical evidence.Front Pharmacol. 2023;14:1132650. doi:10.3389/fphar.2023.1132650
Sources
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.Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019.American Diabetes Association.What is the Diabetes Plate?U.S. Department of Agriculture. MyPlate.Vegetables.Fatima MT, Bhat AA, Nisar S, Fakhro KA, Al-Shabeeb Akil AS.The role of dietary antioxidants in type 2 diabetes and neurodegenerative disorders: An assessment of the benefit profile.Heliyon. 2022;9(1):e12698. doi:10.1016/j.heliyon.2022.e12698Pokharel P, Blekkenhorst l, Bondonno C, et al.Associations of vegetable and potato intakes with markers of Type 2 Diabetes risk in the AusDiab Cohort.J Clin Endocrinol Metab. 2024; dgae333. doi.org:10.1210/clinem/dgae333Connolly EL, Sim M, Travica N, et al.Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants (Basel). 2020;9(8):706. doi:10.3390/antiox9080706Mohammed A, Mohammed HA.Beneficial role of broccoli and its active ingredient, sulforaphane in the treatment of diabetes.Phytomedicine Plus. 2023;3(2):100431. doi:10.1016/j.phyplu.2023.100431Gürbüz N, Uluişik S, Frary A, Frary A, Doğanlar S.Health benefits and bioactive compounds of eggplant.Food Chem. 2018;268:602-610. doi:10.1016/j.foodchem.2018.06.093Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577Mokgalaboni K, Lebelo SL, Modjadji P, Ghaffary S.Okra ameliorates hyperglycaemia in pre-diabetic and type 2 diabetic patients: A systematic review and meta-analysis of the clinical evidence.Front Pharmacol. 2023;14:1132650. doi:10.3389/fphar.2023.1132650
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.
Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019.American Diabetes Association.What is the Diabetes Plate?U.S. Department of Agriculture. MyPlate.Vegetables.Fatima MT, Bhat AA, Nisar S, Fakhro KA, Al-Shabeeb Akil AS.The role of dietary antioxidants in type 2 diabetes and neurodegenerative disorders: An assessment of the benefit profile.Heliyon. 2022;9(1):e12698. doi:10.1016/j.heliyon.2022.e12698Pokharel P, Blekkenhorst l, Bondonno C, et al.Associations of vegetable and potato intakes with markers of Type 2 Diabetes risk in the AusDiab Cohort.J Clin Endocrinol Metab. 2024; dgae333. doi.org:10.1210/clinem/dgae333Connolly EL, Sim M, Travica N, et al.Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants (Basel). 2020;9(8):706. doi:10.3390/antiox9080706Mohammed A, Mohammed HA.Beneficial role of broccoli and its active ingredient, sulforaphane in the treatment of diabetes.Phytomedicine Plus. 2023;3(2):100431. doi:10.1016/j.phyplu.2023.100431Gürbüz N, Uluişik S, Frary A, Frary A, Doğanlar S.Health benefits and bioactive compounds of eggplant.Food Chem. 2018;268:602-610. doi:10.1016/j.foodchem.2018.06.093Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577Mokgalaboni K, Lebelo SL, Modjadji P, Ghaffary S.Okra ameliorates hyperglycaemia in pre-diabetic and type 2 diabetic patients: A systematic review and meta-analysis of the clinical evidence.Front Pharmacol. 2023;14:1132650. doi:10.3389/fphar.2023.1132650
Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019.
American Diabetes Association.What is the Diabetes Plate?
U.S. Department of Agriculture. MyPlate.Vegetables.
Fatima MT, Bhat AA, Nisar S, Fakhro KA, Al-Shabeeb Akil AS.The role of dietary antioxidants in type 2 diabetes and neurodegenerative disorders: An assessment of the benefit profile.Heliyon. 2022;9(1):e12698. doi:10.1016/j.heliyon.2022.e12698
Pokharel P, Blekkenhorst l, Bondonno C, et al.Associations of vegetable and potato intakes with markers of Type 2 Diabetes risk in the AusDiab Cohort.J Clin Endocrinol Metab. 2024; dgae333. doi.org:10.1210/clinem/dgae333
Connolly EL, Sim M, Travica N, et al.Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975
Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants (Basel). 2020;9(8):706. doi:10.3390/antiox9080706
Mohammed A, Mohammed HA.Beneficial role of broccoli and its active ingredient, sulforaphane in the treatment of diabetes.Phytomedicine Plus. 2023;3(2):100431. doi:10.1016/j.phyplu.2023.100431
Gürbüz N, Uluişik S, Frary A, Frary A, Doğanlar S.Health benefits and bioactive compounds of eggplant.Food Chem. 2018;268:602-610. doi:10.1016/j.foodchem.2018.06.093
Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577
Mokgalaboni K, Lebelo SL, Modjadji P, Ghaffary S.Okra ameliorates hyperglycaemia in pre-diabetic and type 2 diabetic patients: A systematic review and meta-analysis of the clinical evidence.Front Pharmacol. 2023;14:1132650. doi:10.3389/fphar.2023.1132650
