Vegetables and diabetes: are some recommended and others to be avoided?

Rich in fibre, minerals, vitamins and antioxidants and low in fat … Vegetables, including pulses (legumes), have numerous positive effects on our health [1,2,3]. Indeed, most health authorities recommend that people living with diabetes, much like the population in general, should include vegetables in their daily eating patterns [1,2,3,4]. What are the merits of vegetables, and which are the best to eat to reap the full benefits? Read on to find out.

Eating vegetables to help prevent and treat type 2 diabetes

Several clinical studies have shown that a diet containing a high proportion of plant-based foods (vegetables, fruits, whole grains, legumes, nuts, and seeds) reduces the risk of developing type 2 diabetes [1,2]. Studies have also shown that a predominantly plant-based eating pattern can help to:

• reduce the amount of medication taken [1] ;
• lower glycated haemoglobin levels (HbA1c) [1,2] ;
• optimise blood glucose management [1,2] ;
• lower cholesterol levels [1,2] ;
• prevent and treat certain heart and kidney complications [1,2] ;
• lose weight [1,2].

Transitioning to a plant-based diet involves limiting the quantities of animal products, processed foods and refined foods, and especially eating more vegetables of all types and colours [1,2]:

• leafy greens or cruciferous vegetables (broccoli, spinach, cabbage, turnip, etc.);
• red and orange vegetables (tomatoes, carrots, red peppers, squash, etc.);
• root vegetables and other vegetables (onions, salads, green beans, etc.);
• legumes (lentils, chickpeas, dried beans, etc.) [1,3].

Most nutritional guidelines advise eating various types of vegetables, preferably fresh and whole, every day, with most  meals [3,4].

Diabetes: should some vegetables be eaten sparingly?

Although most vegetables have a generally low glycaemic index (GI), some plants have a higher carbohydrate content and tend to raise blood glucose levels more [2,4,5]. This is the case, for example, with:

• starchy vegetables, such as potatoes;
• sweet potatoes;
• maize [3,4,5].

As studies have shown that eating primarily low-GI foods can help with maintaining blood glucose levels in balance, it may be useful to only eat moderate quantities of these vegetables if you are living with diabetes [4].