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3 Leafy Green Vegetables You Must Include In Your Diabetes Diet

Diabetes management is no cakewalk. Your diet cannot contain any food that would drastically spike or lower your blood sugar levels. In addition to the diet, your lifestyle is under radar too. Excessive drinking and sedentary lifestyle have also been found to have links with increased risk of diabetes. According to WHO, by year 2030 diabetes would turn out to be world’s seventh largest killer. Diabetes is a chronic, metabolic disease characterised by elevated levels of blood glucose (or blood sugar). Diabetes needs dedicated medical care and attention. Misdiagnosis or lack of awareness about the condition may often lead to serious consequences like obesity, kidney damage and cardiovascular diseases. Your diet plays a crucial role in managing diabetes. An ideal diabetes diet should be a balanced mix of high-fibre foods, complex carbs and proteins. Turns out, that including green and leafy vegetables in your diet may do wonders in keeping blood sugar levels in check as well.  

According to a study conducted by researchers at the University of Leicester a few years back. People who add more green leafy vegetables to their diet were shown to have reduced risk of developing type 2 diabetes. The study revealed that eating one and one half servings of green leafy vegetables per day reduces the risk of type 2 diabetes by 14%. 

Here are 3 green vegetables you must add to your diabetes diet. 


1. Spinach

Spinach is an excellent non-starchy and diabetic-friendly vegetable you can add to your diet. Spinach also contains a good quantum of fibre, which prevents spike in blood sugar levels. Spinach has very low glycaemic index too. The high concentrations of polyphenols and vitamin C, both of which have antioxidant properties are also believed to play a role in regulating blood sugar levels. Spinach also contain decent amount of magnesium, which may further reduce risk. 

Spinach is an excellent non-starchy and diabetic-friendly vegetable

2. Cabbage

Cabbage’s high fibre content may help keep the blood stable in diabetes. Make sure you wash them clean before cooking to make sure the leaves are not infected. You can have them in broths, stews and salads. 

Cabbage’s high fibre content may help keep the blood stable in diabetes

3. Kale

High fibre veggies, like kale, have the ability to induce satiety, it takes the longest to digest. This in turn ensures that it is not metabolised quickly, and do not cause spike in blood sugar levels.

Include these green, leafy and nutritious veggies to your diet and see the results for yourself. 

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List of Best Vegetables for Diabetes Patients With Low Glycemic Index

Health is Wealth. For healthy body metabolism, we must consume a healthy and balanced diet. Moreover, numerous researches have displayed the importance of healthy diet management in type 2 diabetes controls and reversal. Vegetables are the central part of a healthy and balanced diet. Read this blog to know about the best vegetable for diabetes.

Vegetables for diabetics with low carb content, high fibre content, good amounts of proteins and minerals are best for diabetes control. This article gives information on the best vegetables for diabetic patients so that they do not compromise taste and simultaneously consume a healthy diet.

What is a Diabetic Management Diet? 

Diabetes is a disease that results due to insulin deficiency in our body or due to insulin resistance by our body cells. As a result of insulin deficiency or resistance, the blood glucose levels go abnormally high. Thus, high blood sugar levels for a long time are an indication of diabetes.

For diabetes control a patient diet should contain the following types of foods:

  1. Foods that don’t raise blood sugar levels immediately are low glycemic index foods. Low glycemic index foods are made of complex sugar molecules. Due to which these foods take time in digestion and thus the sugar is released slowly into the blood.  Such slow release of blood sugar levels helps in diabetes control.
  2. High fiber content foods. High fibrous foods help in water retention, digestion and reduce bad cholesterol levels. Type 2 diabetes’ common cause is obesity and improper lifestyle. Thus, high fiber food in such diabetic patients helps in water management, digestion, cholesterol control, and weight management thereby reducing risks of type 2 diabetes.
  3. Rich protein diet. Diabetes’ common symptom is to feel hungry frequently. This leads to frequent eating and overweight. Proteins make you feel full stomach for a long time. Thus, proteins help diabetic patients in reducing the urge of eating frequently.
  4. High-nitrate content food. A nitrate-rich food helps in reducing blood pressure. They also help in improving blood circulation. These foods thus reduce the risks associated with diabetes like heart disease, nerve pains, and other cardiovascular diseases.
  5. Vitamins and Minerals rich foods. Due to diabetes, the immunity of the body becomes weak. Therefore diabetic patients require rich diet of essential vitamins and minerals to boost the body’s immunity response.


A diabetic patient’s diet should prefer eating low-carb food with high fiber content and supporting amounts of proteins and minerals.

Why Vegetables for Diabetes Management?

Vegetables are the best gift of nature that contains fiber, proteins, minerals, and the perfect amount of carbs. Thus, Vegetables are the perfect choice in diabetes management as they are a great source of balanced nutrients.

Vegetables have natural ingredients that help in blood sugar control. Eating vegetables is highly beneficial in diabetes management due to the following reasons:

  • Generally, eating vegetable help in managing the obesity which is a common cause of type-2 diabetes.
  • Low glycemic index vegetables help in controlling high sugar levels spikes thereby are good for diabetic management.
  • Vegetables have a proper amount of fiber and proteins. Thus, it is a perfect choice for weight management in type- 2 diabetic patients.
  • Vegetables contain vitamins, calcium, phosphorous, magnesium, iron, and other minerals, that help in boosting immunity. These minerals regulate body metabolism and improve health.
  • Some low glycaemic index Vegetables are the perfect choice for low-carb foods and help in controlling blood sugar levels.
  • Nitrate-rich vegetables are the best food choice for enhancing blood circulation and avoiding heart-related issues in diabetic patients.
  • Rich fiber vegetables improve digestion. It also helps in water retention and thus avoids dehydration complaints in type 2 diabetic patients.
  • Eating vegetables can help in avoiding other complications of diabetes like heart disease and cholesterol issues.


Vegetables help in weight management, reducing bad cholesterol and blood pressure, boost immunity, improves body metabolism all essential for diabetic control.

Vegetable to Eat While Diabetic

Vegetables good for diabetic patients should be of the following type:

  1. With low to medium glycemic index score
  2. With high fiber content
  3. Have good amounts of protein
  4. Should have essential vitamin and minerals
  5. Must have high nitrate content.

Example: Green leafy vegetables, Ladyfinger, Carrot, Tinda, Cauliflower are the best vegetables for diabetics.

Vegetables to Avoid While Diabetic

While diabetic you should avoid or limit the following vegetables.

  1. High glycemic index vegetables
  2. High carb content vegetables
  3. Simple carbohydrate vegetables
  4. Avoid using Canned vegetables as they have high sodium content. It can cause blood pressure issues.
  5. Vegetables cooked with high content of butter or cheese or sauce should be avoided.

Example: A diabetic patient should avoid Sweet potato, Colocasia, Yam, processed and canned vegetables.

List of Best Vegetables for Diabetes Management

Vegetables help in both blood sugar management and in long-term diabetes management. Thus, if you are diabetic increase your vegetable portion of the diet and reduce carbs consumption elsewhere. But what vegetables are good for diabetics? Here is the list of Vegetables good for diabetes control and management.

  1. Carrots: These are the best delight and can be consumed raw and cooked. Despite being in sweet flavor Carrots are best for diabetic patients due to low glycaemic index value of 16. A medium-sized carrot contains 4 grams of carbs. Thus, it does not hikes blood sugar levels immediately.  Carrots contain beta-carotene and are a rich source of vitamin A [9]. It is rich in fiber. Thus, Carrots help in boosting immunity and act as powerful antioxidants, and reduces risks of type 2 diabetes.  The fibre in carrots helps to reduce the risk of gaining weight and manages hunger desire [9].
  2. Cruciferous Vegetables: These are a group of vegetables that are rich in vitamin K and folate. These are among the best vegetables for diabetics. Some examples are broccoli, cabbage, Kale, Cauliflower, sprouts of Brussels, etc.
    • These groups of vegetables are non-starchy and thus are low sources of carbs making them the best vegetable for diabetic people. A cup of broccoli or Cabbage gives just 5 grams of carbs. Thus, they are good for weight management and diabetic management [8].
    • Sulforaphane present in broccoli helps in the reduction of blood sugar levels.
    • Apart from low carbs, these vegetables are a rich source of vitamin C, 6.6 % of it contains fiber and has 2.9 % of Iron, thereby making it a perfect choice for diabetic people. It is good when it comes to controlling hunger desire and control blood sugar spikes [8].
    • Cauliflower is high in vitamins, minerals, and fiber, sulfur, and nitrogen. They help to reduce the inflammation in the body. Cauliflower also prevents the growth of cancer cells in the body.  It is best to the source of antioxidants and thus helps to decrease the risk of heart disease [8].
    • Kale comprises of flavonoid which is an antioxidant. It regulates your blood sugar level and blood pressure. Due to its rich antioxidant content Kale thus reduces the risks of cancer and heart diseases [8].

    Thus, Cruciferous vegetables are good vegetables for sugar patient that help to reduce the risks of type 2 diabetes [8].

  3. Ladyfinger: Popularly known as Bhindi, these are great sources of fiber, vitamins, and minerals. Ladyfingers are a low-calorie diet and thus do not result in blood sugar hikes. These also contain Myricetin which is found to increase glucose absorption by cells [7]. Thus, these are the favorite choice of vegetables that brings sugar level down.
  4. Cucumber: Cucumber is the best vegetable for a diabetic patient. Cucumber is low in carbohydrates and has a high content of fiber. Regular eating of Cucumber can reduce the blood sugar levels in type-2 patients. It also helps in regulating blood pressure and is a good diet to reduce the risk of hypoglycemia. Cucumber keeps you full and thus helps in controlling hunger issues thereby helping in weight management.
  5. Lettuce: the diabetic patient should eat plenty of lettuce. These have a low glycemic index and thus helps to lower your blood sugar level.  Ac up of lettuce gives 5 to 10 calories of energy. Lettuce is also rich in vitamins especially vitamin A, K, and other minerals. Lettuces are known to show an increased glucose tolerance [1]. These are also useful in hypoglycemic regulations of blood sugar. Thus, lettuce is the best vegetable for diabetic and hypoglycemic control. Chose dark coloured lettuce over light coloured lettuce. Dark coloured are rich in essential micronutrients [1].
  6. Spinach: spinach is rich in calcium, iron, protein, vitamin A, C, and folic acid. It is low on the GI scale. It is good for diabetic patients. Spinach is a rich source of antioxidants due to the presence of alpha-lipoic acid. It increases insulin sensitivity. Spinach also contains fiber that is an extremely good source of reducing blood sugar levels [1].
  7. Beans: kidney beans, black beans, and green beans are low glycemic index food. Thus, these don’t raise blood sugar levels immediately after being consumed. These beans also contain high vitamins A, C, K, iron, chlorophyll, fiber, and folic acid. All these are nutrients are essential for our body and helps in regulating blood sugar levels [6].
  8. Asparagus: Asparagus is low calorie and high-protein vegetable. Its consumption leads to the passing of high urine and salt excretion. This in turn helps in regulating high blood sugar levels. Researches have proven that consuming Asparagus regularly can help in reducing the risks of type 2 diabetes [5].
  9. Bittergourd: Popularly known as Karela, it is known to have numerous health benefits. These are known to contain special compounds like Polypeptide-p or p-insulin that act like insulin in the body. The substances in the bitter gourd inhibit PTP 1B in the body. The inhibition of PTP 1B results in insulin sensitivity [2]. Due to increased insulin sensitivity, the glucose absorption by cells increase, and the blood sugar levels are controlled. Thereby making it an anti-diabetic vegetable. It is among the best vegetable to reduce the risks of type 2 diabetes [2].
  10.  Tomatoes: tomatoes are starch-free vegetables and thus are among the superfoods for diabetic patients. It has a low glycemic index value and thus it does not cause blood sugar spikes. Tomatoes contain vitamin C, Lycopene, β-carotene, potassium, flavonoids, folate, and vitamin E. All these are particularly good for maintaining your blood glucose level and for blood pressure [3]. Thus, tomatoes protect against the development of type 2 diabetes [3]. Tomato sauce or juice can slightly increase your blood sugar level. Avoid taking tomato juice. Green tomatoes are found to induce Hypoglycemia [4].

Apart from the above list some other popular sugar control vegetables that lowers the blood sugar levels are Artichoke, Mushrooms, Celery, Eggplant (Baigan/Brinjal), Onion, and Snow peas.

Eggplants are rich in fiber or polyphenols and are a low-carb diet that helps to control your blood sugar level. While Artichoke and Snowpeas are rich in fiber that helps in regulating blood sugar and blood pressure. Mushrooms help in cholesterol control. Onions help in reducing fasting blood sugar levels within four hours of its consumption.

Bottom line

Numerous vegetables are good for a diabetic patient. The only key for effective diabetic control and reducing the complications of diabetes is to have a balanced diet and proper lifestyle. Therefore a diabetic patient should prefer eating three to five servings of non-starchy vegetables every day. Vegetables provide fiber, minerals, and essential nutrients that regulate blood sugar levels and blood pressure. Remember healthy food choices can help you to move closer to diabetes reversal if you are type 2 diabetic.


Can I consume vegetable pickles while diabetic?

Sweet Pickles should be avoided due to their high sugar content. If you have no issues with sodium level control or blood pressure issues then you can eat pickles.

Can I consume Vegetable Juice while diabetic?

If you are having poor diabetes management then avoid taking vegetable Juice as it may cause blood sugar spikes. Otherwise ½ cup of vegetable juice can be taken in 1 serving.

What is the quantity of vegetables one should eat while diabetic?

At the minimum 3 to 5 serving of non-starchy vegetables per day is healthy. 1 serving of vegetables is ½ cup of cooked vegetables and 1 cup of raw vegetables.


  1. Kailash S Chadchan, Jameel G Jargar, Swastika N Das (2016). Anti-diabetic effects of aqueous prickly lettuce (Lactuca scariola Linn.) leaves extract in alloxan-induced male diabetic rats treated with nickel (II). https://pubmed.ncbi.nlm.nih.gov/26352090/
  2. Sandra D Klomann 1, Andreas S Mueller, Josef Pallauf, Michael B Krawinkel (2010). Antidiabetic effects of bitter gourd extracts in insulin-resistant db/db mice. https://pubmed.ncbi.nlm.nih.gov/20615270/
  3. Farzad Shidfar 1, Neda Froghifar, Mohammadreza Vafa, Asadolah Rajab, Sharieh Hosseini, Shahrzad Shidfar, Mahmoodreza Gohari (2010). The effects of tomato consumption on serum glucose, apolipoprotein B, apolipoprotein A-I, homocysteine, and blood pressure in type 2 diabetic patients. https://pubmed.ncbi.nlm.nih.gov/21138408/
  4. https://medicaldialogues.in/diabetes-endocrinology/news/green-tomatoes-may-lower-blood-sugar-and-oxidative-stress-in-diabetes-patients-study-74968
  5. https://food.ndtv.com/health/asparagus-can-keep-diabetes-away-692769
  6. https://defeatdiabetes.org/resources/healthful-eating/vegetables/green-beans/
  7. https://www.webmd.com/diabetes/okra-diabetes-benefits-risks-uses
  8. Chen, G. C., Koh, W. P., Yuan, J. M., Qin, L. Q., & van Dam, R. M. (2018). Green leafy and cruciferous vegetable consumption and risk of type 2 diabetes: results from the Singapore Chinese Health Study and meta-analysis.  British Journal of Nutrition119(9), 1057-1067.
  9. Sluijs, I., Cadier, E., Beulens, J. W. J., Spijkerman, A. M. W., & Van der Schouw, Y. T. (2015). Dietary intake of carotenoids and risk of type 2 diabetes. Nutrition, Metabolism and Cardiovascular Diseases, 25(4), 376-381. https://www.nmcd-journal.com/article/S0939-4753(14)00373-1/fulltext

Raw Vegetable Juice for Diabetics

A serving of vegetable juice in a diabetes diet is 1/2 cup.

A healthy diet is important in managing your diabetes, and vegetables are essential in a balanced diabetes diet. Rich in vitamins, minerals and dietary fiber, but low in calories and carbohydrates, vegetables make an excellent diabetes-friendly menu option. Juicing vegetables is an acceptable alternative to eating them whole.


Veggie juice will have a higher glycemic index than a whole vegetable.

The American Diabetes Association recommends that you consume at least three to five servings of nonstarchy vegetables daily. A single serving of raw, whole vegetables is 1 cup, and a serving of vegetable juice is 1/2 cup. Nonstarchy vegetables have a low glycemic index and contain very few carbohydrates. This means they will not cause a sudden spike in your blood glucose. Nonstarchy vegetables help promote healthy and stable blood glucose levels. However, keep in mind that processing tends to increase a food’s glycemic index, so vegetable juice will likely have a higher glycemic index than whole vegetables.


A lot of fiber is lost in juicing.

Juicing is a good way to fulfill your daily recommended intake of vegetables, especially if you don’t care for the taste of vegetables. Vegetables and fruits can be juiced together for a juice that tastes like fruit, but also provides the benefits of vegetables. Vegetable juice does not contain nearly as much fiber as whole vegetables; a lot of the fiber in vegetables comes from skin and seeds, often are eliminated during juicing. So keep eating whole vegetables, too.

Green Leafy Vegetables

Try juicing celery with kale and pineapple.

Dark green leafy vegetables rank as superfoods with the American Diabetes Association. So try incorporating vegetables such as spinach, collards and kale into your juices. Prepare a juice from spinach, cucumber, celery, carrots and green apple. Another option is juicing kale with celery and pineapple, or carrots with kiwi. Or try a juice that includes beets, spinach, collard greens, lettuce, carrots and red apple. For a vegetable juice that does not include fruit, try juicing spinach, cabbage, carrots, broccoli and green bell pepper.


Tomatoes are a diabetes superfood and work well as juices.

Tomatoes, another diabetes superfood, work extremely well as juices. Try preparing a juice with tomatoes, green pepper, celery, ginger root and garlic. Another option is juicing tomatoes with cucumber, romaine lettuce and celery. Or try juicing tomatoes with zucchini, carrots and asparagus. Prepare a juice from tomatoes, beets and fresh lemon. For tomato vegetable juice that includes fruit, try combining tomato, blood orange, strawberries, celery and carrots.

Follow this Type 2 diabetes foods list and reduce your risk now

A recent study from the British Journal of Medicine (BMJ) suggests that eating a diet rich in vegetables and fruit may reduce the risk of Type 2 diabetes by up to 50%. As a large case study that spanned 16 years and focused on more than 23,000 participants with diverse eating patterns from eight European countries (Denmark, France, Germany, Italy, Netherlands, Spain, Sweden and the UK), this study was especially significant.

“The overall number of subjects make this a truly powerful investigative effort,” said Dr. Mauricio Gonzalez, an internal medicine and emergency medicine doctor based in New York City, who was not involved in the study.

What to eat for Type 2 diabetes

It’s well known that fruits and vegetables are rich sources of phytonutrients, vitamins and minerals. In a number of studies, such nutrients have been associated with a lower risk of developing non-communicable diseases, including cardiovascular diseases, some cancers and Type 2 diabetes. But Gonzalez explained that while there is a body of evidence associating high intakes of fruits and vegetables with improved health, “experts have spoken against the validity of (the types of) studies that rely on questionnaires — due to recall bias,” since they can be subject to human error and provide less reliable data.

In the BMJ study, researchers analyzed serum plasma, which is believed to provide more accurate data for assessing fruit and vegetable intake. The researchers examined blood samples from study participants to create biomarker scores. Plasma vitamin C along with six single carotenoids were measured, and the findings suggested that dietary patterns abundant in fruit and veggies are inversely associated with Type 2 diabetes, meaning that as fruit and vegetable intake increases, a person’s risk of developing Type 2 diabetes decreases.

Additionally, researches found beneficial outcomes specifically related to how to prevent Type 2 diabetes, even in people who previously consumed little to no vegetables or fruits. Moderate increases in fruit and vegetable intake appeared to have a protective effect.

The best diet for Type 2 diabetes spotlights veggies and fruit

Robin Foroutan, an integrative and functional dietitian and spokesperson for the Academy of Nutrition and Dietetics, told TODAY that for most people, nutrition-related modifications can dramatically improve Type 2 diabetes. “This study also offers hope for people at risk for — and already diagnosed with — diabetes because it demonstrates how much power is at the end of your fork,” said Foroutan.


Gonzalez explained that any intervention that might reduce the incidence of Type 2 diabetes could “contribute greatly to the overall health of the country.” The new findings, he said, “are important because they add weight to the relationship between plant-based foods and lower incidence of Type 2 diabetes.

For people living with Type 2 diabetes, the main focus is to keep blood sugar levels stable by modifying nutrition and lifestyle behaviors. Additionally, diabetes impacts the endocrine system, so increasing your intake of antioxidants from foods, specifically ones found in fruits and vegetables, can have beneficial health outcomes.

Here are five healthful eating tips for reducing your risk of Type 2 diabetes. If you’ve already been diagnosed with the condition, these tips can help you manage it better.

1. Fill up half your plate with fruits and veggies

A good goal for each meal is to fill half your plate with vegetables and fruits, according to the 2015-2020 Dietary Guidelines for Americans and MyPlate.gov — that’s around one or two servings of vegetables and fruits per meal.


2. Be mindful of how you pair protein with fats and carbs

As you prepare your meals and snacks, you can help manage blood sugars by being mindful of the proportion of lean protein (like lean meats or poultry, fish, beans or eggs), heart-healthy fats (like avocado, nuts or fatty fish) and carbohydrates (like whole grains, beans or legumes) on the plate.

  • At mealtime: Aim to have half (or up to three-quarters) of your plate as non-starchy vegetables (like leafy greens, tomatoes, broccoli, asparagus and mushrooms) and one-quarter of your plate filled with starchy foods, including starchy vegetables, beans and grains. (You can also add some fruit.) The remaining quarter should be protein.
  • For snacks: Pairing one serving of protein with one serving of starch of your choice (like peanut butter on whole grain crackers) is a good start. Pairing carbohydrates with a source of protein or plant-based fat helps to minimize blood sugar highs and lows. “Think of carbs as a balloon that’s going to raise your blood sugar — and protein as an anchor that holds that balloon steady,” said Foroutan.

3. Eat the rainbow and reduce inflammation

An increasing body of research suggests that chronic inflammation can be a major contributor to the development of chronic diseases like diabetes. The phytonutrients in fruits and veggies can protect tissues and cells from inflammation by helping to regulate immune function. “Since elevated blood sugar creates inflammation, which causes secondary complications from diabetes, you can protect yourself by eating lots of phytonutrients from brightly colored plant foods,” said Foroutan. Different colored fruits and veggies contain different phytonutrients, so eat a variety of produce.


4. Give your meals a fiber boost

Patterns of eating that are rich in dietary fiber have been associated with lower blood sugars, blood pressure and circulating lipids. Dietary fiber, which is found in fruits, vegetables, nuts, whole grains and legumes helps to slow the absorption of sugar into the bloodstream, and results in more level blood sugars, which is especially important for people with Type 2 diabetes. Gonzalez recommended trying to get 8 to 10 grams of fiber at each meal. Half of a cup of cooked lentils, for example, provides about 8 grams of fiber.

5. Spread out your fruit and vegetable intake over the day

Having fruits and vegetables at each meal exposes our bodies to a range of beneficial nutrients throughout the day. Gonzalez advised being creative about adding fruits and veggies wherever you can. “My go-to breakfast is oatmeal, flaxseeds, berries and soy milk. You can also make a smoothie with the same ingredients — and add a little bit of kale to add more antioxidants and highly bioavailable calcium,” said Gonzalez.

When making a sandwich, consider swapping out half the meat or cheese and replacing it with veggies — or add veggies into a tortilla with beans for a nutrient twist. You can also add grated zucchini, carrots, onion and garlic into your store-bought tomato sauce for a veggie boost.

Maya Feller, MS, RD, CDN of Brooklyn-based Maya Feller Nutrition is a registered dietitian nutritionist, nationally recognized nutrition expert and adjunct professor at New York University.   

9 Vegetable For Diabetics To Avoid

Vegetables are a crucial part of all of our diets. At least one meal of the day must consist of vegetables, and the daily intake must be 2.5 cups of vegetables. They are a major source of obtaining the daily needed vitamins and minerals for the body.

Different types of vegetables can be prepared in a variety of ways to gain nourishment. They are usually low in calories and very healthy. Thus, they can be had by everyone.

But some vegetables may have varying amounts of nutrients that can be risky for one’s diabetic health. Some vegetables which are high in starch, fats, carbs, and calories are to be avoided. We will discuss some of the unhealthy choices in the list given below.

9 vegetable for diabetics to avoid

Here is a list of vegetables and some common vegetable products or ways of preparations to avoid ensuring that the diabetic blood sugar levels are not affected.

Diabetes is a growing condition, and a good diet is essential to manage overall health. Vegetables form a huge proportion of the daily meal and must be done without any potential risks.

Here are some that you should avoid:


White potatoes

You might have heard about this vegetable being a bad one for diabetics. They are filled with carbohydrates and starch that can cause significant harm to your diabetic blood sugar levels.

Potatoes paired with any other vegetable or grain can make the whole meal a carbohydrate-dense one. It also has a high glycemic index of around 86 in every 100 grams of potatoes.

Apart from affecting your blood sugar levels, potatoes are also bad for your body’s blood pressure. Excess consumption of white potatoes can lead to the heightening of blood pressures as well.

Any form of it, be it baked, roasted, boiled, fried, or so on, potatoes are almost harmful to blood sugar management in all ways. They can cause spikes in the blood sugar that can, in turn, lead to severe complications in the body.

In addition to this, potatoes are also responsible for weight gain. Keeping the body weight under control is essential for people diagnosed with diabetes. Thus, having potatoes is not a good option for you.

Although potatoes are also packed with many essential nutrients, the excess number of carbs and calories in this vegetable overshadows those vitamins, minerals, and antioxidants.

One medium-sized potato has around 40 grams of carbs. This is one of the highest recorded numbers of carbs in one vegetable. Cooking them in most of the ways can increase their overall glycemic index too.

Moreover, frying them increases their unhealthy fat contents as well.

All in all, potatoes are one must-avoid vegetable for diabetic patients, especially regularly. Portion control for the consumption of potatoes can be carried out for better results but must be done with proper prior caution.



Now, this is one vegetable that is good for the body because of its low calories, low carbohydrates, lots of water and fiber content, etc. However, the way celery reaches you is what makes it a bad one for one’s health.

Celery is a non-starchy vegetable that can provide you with several different vitamins, minerals, and antioxidants. It is crunchy, full of water, and versatile to be included in soups, salads, wraps, sandwiches, etc.

But the growing and delivery conditions of this vegetable are what make it a risky one. Celery is a tall-growing product that tends to be more affected by pesticides. It contains more amounts of pesticides and harmful chemicals.

The harvesting process of celery also adds more danger and bad elements to it. Such conditions of being in the dirt and harmful chemicals can make a vegetable considerably unhealthy for one.

These can also be worse for diabetic patients as they already have lower immunity power. Thus, diabetic people must take these as warning signs.

Celery can also cause allergic effects among some people. If you tend to have these effects as well, then you should avoid having celery.


Butternut squash

Now, this might be an uncommon vegetable item in your shopping list, but it is rather better that way if you are a diabetic. This is not a very healthy vegetable if you have fluctuating blood sugar issues.

Although butternut squash has a good amount of many nourishing nutrients, at the same time, it also has a lot of carbohydrates. This can hamper the body otherwise and lead to instability in maintaining blood sugar levels.

Although this vegetable has fiber too that can be beneficial for health, the proportion of fiber in this vegetable is too less compared to the number of carbs found in it.

Thus, eating butternut squash can affect your body more than it can benefit it.


Green peas

Peas fall under the legume family but are also classified commonly as vegetables.

Peas do add a good amount of nourishment to the body. They can be added to almost any dish, be it salads, soups, curries, and so on. But at the same time, too many peas can be bad for your diabetic health.

Like most other unsafe vegetables for diabetes patients, green peas are also categorized as harmful because of their carbohydrate content. Eating too many green peas can contribute to excessive amounts of carbohydrates in the body, which can, in turn, increase your blood sugar levels.

A cup of green peas tends to contain 20 grams of carbohydrates. This can be a bit much if you are looking to reduce carb intake. In addition to this, most of the calories of green peas are dictated by carbs.

If had excess quantities, the starch in peas can hamper your blood sugar levels and raise them very quickly. If not monitored, such effects can have several negative symptoms and result in damage to the health.

Therefore, there is a need to limit your portions and, at the same time, keep an eye on the way your blood sugar levels react to it.



Just like peas, corns are also used in a variety of dishes and preparations. They are usually had in small quantities but can be harmful to diabetic health either way.

Corn also tends to be higher on the carbohydrates levels. It has a lot of carbohydrates. One ear of corn has approximately 17 grams of carbohydrates.

A cup of corn can add 21 carbohydrates to your body. Corn tends to be sweet and can thus affect your blood sugar levels due to the amount of glucose it can contribute to.

It has very little fiber when compared to the number of carbohydrates obtained from corn.

Like corn, its usage as corn syrup sweeteners is even more harmful to one’s health and must be avoided.

Having corn in low and controlled quantities can be a good choice. But it must be done with care and prior information to avoid all risks and possible side effects to protect your well-being.


Pickled vegetables

Pickling is a process that includes adding a lot of sodium to the vegetables. Excess use of salt and vinegar can lead to increasing the overall sodium content in the vegetables.

This is a bad preparation choice for diabetic patients as too much sodium can affect the body’s blood pressure. Diabetic patients tend to be vulnerable to cardiovascular risks.

Excess sodium can increase such effects and also cause other discomforts.


Canned vegetables

Having fresh vegetables is always a better choice than choosing vegetables that are sold in cans.

Canned vegetables have added preservatives as well as chemicals that can be harmful to the diabetic body. On the other hand, fresh and organic vegetables tend to be free from such effects.


Oily or fried vegetables

The way you prepare your veggies also tells a lot about how they will affect your body and overall health. The glycemic index of a vegetable is also impacted by the way you cook them.

Usually, frying them in lots of oil or using lots of butter can add unhealthy and saturated fats to the items. This makes the overall food unsafe and unhealthy, especially for diabetic patients.

Usage of such preparation methods is harmful and lowers the nutritious quality of the dish.

Instead, you can opt for several other methods that are deemed safer, such as – baking, broiling, roasting, etc.


Vegetable juices

Now we all have heard about the importance of having a glass of fresh vegetable juices in the morning. Be it bitter gourd, bottle gourd, carrots, or tomatoes, a glass of vegetable juice is a preferred health drink.

But if you are diabetic, choose not to go for store-bought vegetable juices. They tend to contain added chemicals, sugars, preservatives, etc., that can steal the nourishment and make them unhealthy.

Moreover, these store-bought juices also do not have fiber. Fiber is the main component that you must focus on when having vegetable juices.

Thus, avoid buying these and, if possible, prepare them a home.

What are the best vegetables for diabetics?

Until now, we discussed some of the harmful vegetables for diabetics. But more than these, there is plenty that is good for the health. Here is a list:

  • Leafy greens – spinach, cabbage, kale, lettuce
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cucumbers
  • Bell peppers
  • Tomatoes
  • Okra
  • Cauliflower
  •  Green beans
  • Onions
  • Asparagus
  • Zucchini
  • Eggplant
  • Bitter melon
  • Bottle gourd
  • Pumpkin




21 Best Vegetables You Must Include In Your Diabetes Diet

1. Broccoli

Broccoli is best suited for diabetics because of its high fibre and low-calorie content. It is rich in vitamins A and C. Broccoli also contains a sulphur-rich compound called sulforaphane which may help regulate the body’s blood sugar levels. [1]

2. Ladyfinger

Ladyfinger, also known as okra works well in reducing blood sugar levels. The gooey liquid that comes out when you cut okra helps regulate the glucose levels in the body. Soak sliced okra in a glass of water and drink it early in the morning to manage diabetes. [2]

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3. Carrots

Carrots contain an antioxidant called beta-carotene that helps reduce insulin levels in the body. It also contains Vitamin A which boosts the functioning of the immune system.

4. Beans

Beans are another healthy option that a diabetic can include in their diet. They are rich sources of iron, calcium, potassium, vitamin A, folate and magnesium. Beans also contain fibre and protein besides having lower GI levels. Lower glycemic index foods are natural combatants against diabetes. [3]

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5. Cabbage

Cabbage is the best way to add vitamins A and K to the diabetic diet. It is also a rich source of manganese, fibre and vitamin B6. Cabbage helps lower blood sugar levels in the body and ensures the proper functioning of the pancreas. Pancreas release the vital enzyme called insulin which controls blood sugar levels in the body. [4]

7. Cucumber

Cucumber is a low-carb choice for people with diabetes. It helps you keep a check on the rise of blood sugar levels. Cucumber is a good source of vitamin K along with potassium and vitamin C. [5]

8. Tomato

Tomato is another superfood for diabetes. It is packed with vitamin C and is a good source for vitamin A, potassium and fibre. A diabetic must include tomatoes in their daily diabetic diet.

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9. Beetroot

Beetroot is rich in potassium and vitamin C. It can prove to be a great vegetable for diabetics as it can help keep up the energy levels and reduce diabetes-related fatigue.
Beetroots have the ability to regulate blood sugar levels as well as blood pressure levels in the body. One glass of beetroot juice can lower systolic blood pressure by almost 5 points. [6]

11. Sweet Potato

Sweet potato contains anthocyanins that have the ability to control blood sugar levels in the blood. It is also rich in anti-inflammatory and antioxidant compounds that make them wonderful foods for diabetics.

12. Spinach

This leafy green is also an excellent option for diabetics, as it is rich in magnesium, folate and potassium that can help control diabetes. This green veggie is known to impressively reduce the risk of diabetes. People who eat spinach daily are at 20 per cent reduced risk of diabetes. [8]

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13. Kale

Kale is rich in iron, potassium and essential vitamins B6 and K. They are low in calories and high in antioxidants. Kale, like other leafy greens, makes for a brilliant food that may help fight diabetes.

15. Bottle Gourd

Drinking bottle gourd juice in the morning can help manage diabetes much better than taking insulin supplements. Bottle gourd is rich in fibre and water content and causes the lowering of glucose levels in the body.

16. Onion

Onion is good for both diabetics or pre-diabetics. It helps balance insulin levels in the body to keep the blood sugar levels under control. Onions are known to reduce fasting blood sugar levels in very less time. [10]

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17. Asparagus

Asparagus is a brilliant food that boosts pancreatic and kidney function. It is known to boost insulin levels in the body, thereby controlling the level of glucose in the blood.

19. Fenugreek Leaves

The leaves of the fenugreek plant are very useful in controlling diabetes. They are mildly bitter in taste but help lower glucose level in the blood. Fenugreek leaves are also high in fibre.

Common FAQs

1. What vegetables should diabetics avoid?

Diabetics should avoid high-carbohydrates, high-calories and starchy vegetables. This includes potato, corn and peas.

2. Can a diabetic eat vegetables?

Vegetables are must-have in a diabetic diet. They are an excellent source of micronutrients and antioxidants that may help prevent diabetes or manage its symptoms.

3. Which Indian vegetables are good for diabetes?

Indian vegetables such as ladyfinger, cabbage, broccoli, bottle gourd (louki), bitter gourd (karela), tomato and beans are considered best Indian vegetables for diabetes.

7 Vegetables Diabetics Must Eat


Being a diabetic means that you will have to be very responsible and disciplined in taking medicine for diabetes. Depending on your condition, it can be just one pill or several maintenance medicines to be taken each day. Do you want to know how you can lessen that number of pills? Check out these 7 veggies all diabetic must eat.



Your child might complain, “Yuck, Broccoli!” but this vegetable is actually quite good for diabetes. Like kale and cauliflower, it is a cruciferous vegetable which means it contains sulphurophane, a compound that can do a lot of amazing things for your body. What are these things? Oh, just repair and protect your blood vessels from the damage that diabetes can cause, improve your blood sugar and stop further cell damage. It doesn’t just have benefits for diabetes. Sulforaphane can also help your body detoxify and halt the division of potential cancer cells.

Bitter Melon

If there is one veggie that many Filipino kids hate, it has to be bitter gourd or Ampalaya, as it is locally known. While these kids hate it, the number of Ampalaya consumers over the past years has grown due to the fact that is now a known superfood for diabetes. Bitter Melon is known to have at least three components that make it an excellent anti-diabetes veggie but be warned: too much of this green can cause hypoglycaemia and diarrhea.


Cucumber? A super veggie against diabetes? Yes! Recent studies have shown that cucumber is, in fact, good for diabetes. This veggie contains a hormone that is needed by the pancreas to create insulin. If you’re looking for a way to lose some extra pounds, eat this! The skin is also rich in Vitamin A so do not peel it off when you make a dish with cucumber in the ingredients. The next time you have a home spa, don’t place the cucumber slices on your eyes. Munch on them instead and help your pancreas.


For some people, the slimy, clear fluid in okra can be really gross and thus discourage them from eating this veggie. What they do not know is that this fluid is what makes Okra a superfood among diabetics. Numerous scientific studies have proven that this vegetable can lower your blood sugar. You can slice it up, soak it in a glass of water overnight and drink the liquid the next day. Or just cook it along with other superfoods to create one healthy, diabetic friendly meal.



Get ready to indulge in spinach like Popeye does because Spinach is an excellent vegetable for diabetics! Researchers have shown that compared to others, those who eat more than a serving of spinach or other leafy veggies reduce their risk for diabetes by 14 percent. Why green? Green veggies contain a lot of Vitamin K , magnesium, potassium and zinc.


Here’s one thing you didn’t know about these colourful peppers: it contains capsicum which not only lowers down your blood pressure and cholesterol but your blood sugar as well! As much as possible, choose the red ones because it has high vitamin B6 levels, a vitamin that most diabetics have low levels of. Eat it with some brown rice or a salad, it’s up to you as long as it is a balanced meal.

Green Beans

Green beans can be found in a wide variety of dishes in the Philippines. It also happens to be excellent for diabetics as it has anti-inflammatory properties. It also has a high fibre content and low glycemic index, which is why diabetics who eat it on a regular basis have lower blood sugar levels than those who do not.


Keep in mind that it is not only what you eat that affects your diabetes but your lifestyle too.  Have a healthy diet, exercise and avoid the sweet temptation of sugar to maintain your blood sugar in the safe zone.

90,000 The doctor told what vegetables and fruits you can safely eat with diabetes

Most diabetics prefer to eat only sour apples
Photo: pixabay.com

Having a serious illness, you need to be more careful about what you eat.

What is important for diabetics to know?

It is well known that one of the most important conditions for a calm and relatively healthy life for a person diagnosed with diabetes mellitus is to monitor their diet and glucose levels. If you do not follow this recommendation, then one day you can lose not only health, but also life.

That is why, many people believe that with such a diagnosis, in no case should you eat sweet fruits and vegetables.Is it true or not, said cardiologist Evgeny Vyshenkov .

What fruits and vegetables can be eaten with high sugar

– Many are sure that with diabetes mellitus, you cannot eat fruits, and if you can, then only acidic ones. There is a lot of misconception regarding berries. However, in reality, most of them do not have any real justification, – said the doctor.

According to him, diabetics can still feast on fruits and vegetables, but not all.The list of permitted products includes:

  • Berries – blueberries, strawberries, blueberries, etc. They are even considered beneficial for diabetics, as they are rich in antioxidants and fiber.

  • Cherry. It is also high in antioxidants that may help fight heart disease and cancer.

  • Peach and apricot. They are acceptable with diabetic menus as fruits, smoothies or fruit purees. The main thing is not to add sugar to the product. but adding pieces of apricots or peaches to oatmeal is even necessary.

  • Pear. It contains a lot of useful fiber. Doctors recommend not only eating it as a fruit, but also adding it to a salad.

  • Carrots. Due to the high level of dietary fiber, a person feels full much faster.In addition, carrots replenish vitamin A reserves, enhance immunity and improve vision.

  • Broccoli . Vegetable fiber not only contributes to satiety, but also acts as a prebiotic, normalizing the metabolic process.

90,000 Green vegetables for diabetes prevention

Photo caption,

Green vegetables are the healthiest ingredients in a healthy diet

A diet rich in green vegetables can help reduce the risk of diabetes, British experts believe.

After analyzing the results of six studies on the consumption of vegetables and fruits, they came to the conclusion that only those dishes that contain spinach, cabbage, asparagus and cauliflower have a significant positive effect on human health.

According to the British Medical Journal, 1.5 servings of these vegetables per day can reduce the risk of type 2 diabetes mellitus (non-insulin dependent) by 14% – while British nutritionists call 80 g of the product as one serving.

At the same time, experts emphasize: you should not limit yourself to the necessary minimum, you should try to follow long-established recommendations and strive to eat 5 servings of vegetables and fruits every day.

Various versions

In the course of their work, scientists from the University of Leicester, England, analyzed health surveillance data from a total of 220,000 British adults.

They were not able to directly link the consumption of vegetables and fruits with any significant reduction in the risk of developing type 2 diabetes, but noted “there is a general trend in this direction.”

However, with the consumption of vegetables with green leaves, this reduction in risk became noticeable. Experts do not understand exactly why different types of kale and spinach have this protective effect, but they speculate that one of the reasons for this may be their high content of antioxidants, such as vitamin C. Another theory is that it is due to the high content of magnesium.

Melanie Davis, professor of diabetic medicine at the University of Leicester who led the study, notes that the recommendation to try to eat five servings of fruits and vegetables a day remains important.

But, she adds, “people like specific health advice. We know that eating vegetables and fruits is important, but this study suggests that green leafy vegetables can be considered particularly important when it comes to diabetes prevention.”

The team now intends to conduct a study of high-risk patients to see if increasing the dose of spinach and kale in their diet will reduce their chances of developing diabetes.

Nutritionist named the most useful products for diabetics


Nutritionist named the most useful products for diabetics

Nutritionist named the most useful products for diabetics – RIA Novosti Sport , 16.12.2020

The nutritionist named the most useful products for diabetics

Nutritionist Natalia Samoylenko spoke about products that slow down the development of type 2 diabetes.RIA Novosti Sport, 16.12.2020

2020-12-16T05: 00

2020-12-16T05: 00

2020-12-16T05: 00

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MOSCOW, Dec 16 – RIA Novosti. Nutritionist Natalia Samoylenko spoke about products that slow down the development of type 2 diabetes.According to her, it is imperative to include black currants, kiwi, chokeberry, bell peppers, broccoli and unsweetened citrus fruits in the diet. These foods contain antioxidants and fiber that is beneficial for the gastrointestinal tract. It is also recommended to eat spinach, kale and kale, avocado and protein foods: fish, egg white, turkey, quail, poultry without skin. Seeds and nuts (almonds, walnuts and macadamia) are rich in healthy fats and magnesium. Natalia Samoleiko also listed the main signs of diabetes:

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nutrition, health, diabetes

MOSCOW, Dec 16 – RIA Novosti. Nutritionist Natalia Samoylenko spoke about foods that slow down the development of type 2 diabetes.

According to her, the diet must include black currants, kiwi, chokeberry, bell peppers, broccoli and unsweetened citrus fruits.These foods contain antioxidants and fiber that is beneficial for the gastrointestinal tract.

It is also recommended to eat spinach, kale and kale, avocado and protein foods: fish, egg white, turkey, quail, poultry without skin. Seeds and nuts (almonds, walnuts, and macadamia) are rich in healthy fats and magnesium.

Natalia Samoleiko also listed the main signs of diabetes mellitus:

  • Dry mouth;

  • Thirst, increased frequency of night trips to the toilet;

  • Skin itching;

  • Pain in the legs, numbness, creeping sensation;

  • Infections of the skin and mucous membranes, poor wound healing;

  • Patients are more likely to be overweight.

Which side dishes can be served to diabetics

Side dishes are irreplaceable when serving most meat and fish dishes consisting of one or two products. The garnish sets off, emphasizes, complements the taste of the main product, helps to get satiated with a small portion faster. But what side dishes should diabetics cook, because they can not eat all products?

Selection of the base for the side dish

The basis of the diet of the patient with diabetes should be foods with a low glycemic index.The lower it is, the more freely the product can be consumed. For those who are not yet in the know: the glycemic index shows the effect of carbohydrates in different foods on the change in a person’s blood sugar level.

Another important criterion is the number of bread units. They measure the amount of carbohydrates in food. One XE is equal to 10-12 grams of net carbohydrates. So many of them are contained in 20-25 g of bread. Side dishes for type 2 diabetics, as well as type 1, should contain no more than 1-2 XE.

What side dish can diabetics have?

Doctors recommend using for side dishes:

  • vegetables;
  • cereals;
  • Leafy foods and greens.

Cereals can be prepared in almost any way. Usually porridge is made from them. Vegetables are also boiled, baked in the oven, microwave or grill. Many are best eaten fresh. Frying in a pan should be discarded. Greens and leaves are usually eaten fresh as well. Some people grill green onions and garlic.

Vegetables for side dishes

The most common side dish for fish or meat is potatoes. However, diabetics are advised to avoid it.Instead, you can cook the following vegetables:

  • Parsnips. Its glycemic index is 52, which is slightly less than the index of boiled potatoes (65). However, the abundance of fiber compensates for this deficiency. Parsnips are rich in B vitamins and healthy essential oils.
  • Jerusalem artichoke. The index is 32, which is half that of potatoes. The vegetable is rich in potassium, vitamins and fiber.

Low-calorie salads made from cucumbers, tomatoes, radishes, white cabbage and Chinese cabbage are well suited as a side dish for meat.It is better to avoid mayonnaise for dressing, but vegetable or olive oil and low-fat sour cream with a drop of mustard will be the best solution. Boiled cauliflower and broccoli, with or without dressing, are just as helpful.

If you really want potatoes

Occasionally you can afford boiled or steamed potatoes. The vegetable should be pre-peeled, cut into several pieces and soaked in cold water for 11 hours (overnight).

Cereal side dishes for diabetics

The most popular option is barley with a glycemic index of 30.Her doctors recommend eating twice a day. Barley is low in calories (109 kcal), therefore it is great for overweight people, rich in fiber and vitamins. The second place is taken by brown rice, the third is hominy (corn porridge).

How to Prepare Cereal Side Dishes for Diabetics

All diabetic side dish recipes involve healthy cooking methods. Porridge is boiled in water to minimize calories. It is also not worth adding butter or margarine, but small amounts are acceptable.If possible, it is best to limit yourself to olive oil.


As for pasta, doctors are unanimous: diabetics are suitable for products made from durum wheat. To reduce the glycemic index to a minimum, they should be boiled to the degree of al dente – per tooth. This is cooked pasta, but retained its elasticity. It is also better to replace butter for dressing with vegetable oil. Other types of pasta should not be consumed.

Fruits and vegetables for diabetes mellitus – what is allowed and what is not

What vegetables and fruits can diabetics eat, and which ones should be forgotten.

Diabetics should be more careful in choosing fruits and vegetables in autumn. Some of them contain a large amount of sugar, which is highly undesirable in diabetes.

Vegetables and fruits suitable for diabetics

1. Apples

Apples are affordable and very healthy fruits that contain relatively little sugar. Diabetics prefer green apples with a sour taste, as they contain the least amount of glucose.You can eat 1-2 apples per day.

2. Cabbage – white cabbage, cauliflower, Brussels sprouts

These vegetables can be consumed by diabetics in almost unlimited quantities, since they contain a lot of fiber and are almost devoid of simple carbohydrates. In addition, cabbage, cauliflower and Brussels sprouts are low in calories, which will allow you to keep fit.

3. Citrus fruits

Diabetics can eat some oranges and grapefruits.On average, 1 orange contains only 10-15 g of carbohydrates and only 50-60 kilocalories. At the same time, it contains a lot of vitamin C and folic acid.

4. Pears

Pears also contain some sugar. However, this fruit is high in fiber and potassium. At the same time, ripe pears are considered the most useful.

5. Peaches

Despite their sweet taste, peaches contain few carbohydrates, so they can be included in the diet of a diabetic.However, it is not recommended to consume more than 1-2 peaches per day.

Fruits and vegetables that diabetics should forget about

1. Grapes

It contains a huge amount of simple sugars that are instantly absorbed into the bloodstream, increasing blood glucose levels. Eliminate all-white and black grapes from your diet.

2. Persimmon

Like grapes, persimmon glycemic index is more than 65 units.This means that eating even a little persimmon can significantly increase your blood sugar levels. In the future, this can lead to complications of diabetes, especially if you eat prohibited foods on a regular basis.

3. Watermelons and melons

Diabetics should stay away from watermelons and melons. These melons and gourds contain a lot of easily digestible sugar, which immediately enters the bloodstream.

4. Sweet turnip

This is a vegetable that should be completely abandoned.Replace sweet turnips with black radish, daikon radish, and other savory root vegetables.

5. Potatoes

You should not completely abandon potatoes, but you must limit their use. Potatoes contain a lot of starch, which is broken down in the body into simple elements.