Worst 10 Vegetables For Diabetes And Their Alternatives

Worst 10 Vegetables For Diabetes

Choosing a healthy vegetable can be a tough task when you are dealing with diabetes. Diabetes can be controlled easily if you eat right and exercise regularly. Eating vegetables that are low in carbs, sugar and high in complex carbs and fibers can help you keep your blood sugar level normal. Knowing which vegetables to eat and which ones to avoid is important for diabetics. Most vegetables are good for diabetes except starchy vegetables.  Starchy vegetables such as potatoes have high sugar content and should be avoided by diabetes. These are the 10 worst vegetables for diabetes that should be avoided- 

1. Corn
2. Green peas
3. Potatoes
4. Leeks
5. Sweet potato
6. Yam
7. Butternut squash
8. Parsnip
9. Broad bean
10. Vegetable juice

Corn  

There are many worst vegetables for diabetics. Among the 10 worst vegetables for diabetes, corn is one of them. Whether it’s on the cob or from a can, corn is a delicious side dish. But if you have diabetes, you should avoid corn in any form because they are high in carbs. Especially sweet corn, which is high in sugar also.  Just ½-cup of corn has a 21-gram carb count and only 2 grams of fiber. 

You can use chia seeds instead.

Green Peas

There are many worst vegetables for diabetics. Green peas are one dangerous vegetable among the starchy vegetables for diabetics. Peas contain high carbohydrates, only one cup of peas has 20 grams of carbs.  Peas also have some anti-nutrients that may disturb your digestive health. Overall it is not a healthy food for diabetics. You can swap lentils or chickpeas with peas. 

Potatoes

Potatoes are usually everyone’s favorite vegetable. Unfortunately, they also are a high glycemic food, best left off the plate for people with diabetes. Research shows that frying potatoes like french fries further increases the starch! Just one small potato has 30 grams of carbs. It is best for diabetics to stick to low-carb foods so they can eat broccoli, cauliflower, or cabbage as an alternative.

Leeks

100g  of leeks contain 14g of carbs of which only 1.8 g are dietary fibers. Hence it is not safe for diabetics. leeks also contain fructans – carbs that can cause gas and bloat. If you have diabetes, It is recommended to not eat leeks. choose onions or shallots as a substitute. 

Sweet Potato

There are many worst vegetables for diabetics. Though sweet potatoes are a rich source of beta carotene, they have a high glycemic index and glycemic load—almost as high as that of a white potato.

Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Orange sweet potatoes have a higher GI. This can increase your blood sugar level, compared to other sweet potato varieties. Eat avocado instead.

Yam

yam is a high-carb vegetable. The glycemic load of ¾ cup of yam is 9.3. And there is always a risk of blood sugar spikes from high-carb foods. Yam is a starchy vegetable that contains simple carbohydrates. Simple carbohydrates can get absorbed into the bloodstream quickly and fluctuate your blood sugar levels. You can eat gooseberries for managing sugar.

Butternut squash

Butternut squash is one of the worst vegetables for diabetics. Butternut squash has relatively lower carbs than potatoes but they are still dangerous for diabetics. They are high in sugar, as only one diced cube of butternut squash has 16 grams of carb. Therefore, eating butternut squash can spike the blood sugar level and is dangerous for diabetics. Rather choose a healthy vegetable like ladyfinger.

Parsnip

Parsnip is another vegetable that is a no-go for diabetics. Because only one small cup of parsnip contains 24 grams of carbs and 6 grams of sugar. Which can cause a sudden rise in blood glucose. The frequent rise in blood sugar can cause health complications in people living with diabetes. Substituting parsnip with spinach will fill you up with healthy nutrients.

Broad bean

Broad beans are also known as fava beans. This type of bean is high in calories and carbs. Most of their carb content is sugar. One cup of broad bean consists of 12 g of sugar. This sugar amount can be troublesome for diabetics. And broad beans are also high in calories, one cup of broad beans has 111 calories. Diabetics can eat green beans instead of broad beans.

Vegetable Juice

Vegetable juice has become a popular way of detoxifying the body. People think it’s a good way to get all the nutrients, which is true somewhere. But for diabetics, it can do more damage than good. Juices lack one important nutrient which is ‘Fibre’. We all know fiber is important for diabetics to manage their blood glucose levels. Therefore, it is suggested to eat vegetables as a whole.

However, choosing the right kind of vegetables to put into the juice can have healthy outcomes. To sum up, diabetics have to watch out for carbohydrate content in all food items including vegetables. Try to keep your blood sugar level stable, as frequent fluctuations in blood sugar levels can lead to diabetes complications. Stick to a low-carb diet. And talk to a doctor in case of any confusion.

A Word From MantraCare

If you are facing diabetes-related issues, MantraCare is here to help. Book your free trial online diabetes consultation session now to connect with a specialist diabetologist.