What fruits & vegetables can a person with diabetes eat?
Fruits and vegetables are excellent for managing diabetes! A few reasons why:
- They’re rich in dietary fiber which aids in digestion, keeps you fuller longer and helps maintain stable blood glucose levels.
- They’re packed with vitamins, minerals and “nutrient-like” compounds called phytochemicals which not only give produce their colors, but also can be protective against certain diseases.
When choosing what fruits and vegetables to enjoy, consider these tips:
- Focus on whole fruits. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than 100% fruit juice.
- When buying canned fruits, choose fruits canned in 100% juice. Look for dried fruits with no- or lower added sugar.
- Vary your veggies. Vegetables are organized into 5 subgroups based on their nutrients: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.
- Choose non-starchy veggies first. These vegetables keep you feeling full for longer and provide you with the great-tasting nutrients your body needs without as many calories and carbs. Non-starchy vegetables include broccoli, carrots, cauliflower and more!
- All forms of fruits & veggies count towards your daily recommendation – fresh, frozen, canned, dried and 100% juice.
Discuss meal planning with a Registered Dietitian Nutritionist (RDN) or Certified Diabetes Educator who can help you with food selection to manage your blood sugar.
