We’ve heard about the importance of eating vegetables as part of a healthy diet. But did you know there are some key Canadian-grown vegetables that are particularly beneficial when you have diabetes? These low-calorie, low-fat vegetables offer good carbohydrates that provide us with nutrition and energy—without throwing blood sugars out of whack. Canadian greenhouses also help ensure we can access many of these fresh vegetables year-round. Read more about 10 nutritious and fibre-rich Canadian vegetables to add to your diabetes diet.
1. Lettuce (1 cup shredded)
- Total carbs: 1 gram
- Calories: 5
- High water content helps you stay hydrated
- Other nutritional benefits: red-leaf lettuce, in particular, is rich in vitamin K, which helps maintain bone health
2. Tomato (1 small)
- Total carbs: 4 g
- Calories: 18
- Good source of vitamin C, potassium and vitamin K1
- Other nutritional benefits: High in lycopene and other antioxidants
3. Cucumber (one medium, unpeeled)
- Total carbs: 6 g
- Calories: 30
- High water content helps you stay hydrated
- Other nutritional benefits: High in Vitamin K
Check out this simple marinated cucumber recipe!
4. Broccoli (1 cup chopped)
- Carbs: 6 g
- Calories: 31
- Good source of protein
- Other nutritional benefits: high in calcium, potassium and antioxidants
Try this delicious broccoli recipe which can be used as a side dish or a vegetarian main course.
5. Cauliflower (1 cup chopped)
- Carbs: 5 g
- Calories: 25
- High in choline, which can help regulate mood, memory and muscle control
- Other nutritional benefits: Good source of vitamin C and other antioxidants
6.Green beans (1 cup)
- Carbs: 7 g
- Calories: 31
- High in folate, which is important for healthy cell growth
- Other nutritional benefits: high in vitamin C and other antioxidants
Here’s an easy-to-prepare green bean salad you can try!
7. Zucchini (1 small)
- Carbs: 3 g
- Calories: 17
- Cooked zucchini is particularly high in vitamin A (raw has slightly less)
- High water content helps you stay hydrated
- Other nutritional benefits: rich in antioxidants, potassium and vitamin c
Try this spiralized zucchini recipe in place of pasta noodles.
8. Brussel sprouts (1 cup)
- Carbs: 8 g
- Calories: 38
- High source of B vitamins, which help in producing healthy cells
- Other nutritional benefits: rich in vitamins A, C and K
9. Spinach (1 cup raw)
- Carbs: 2 g
- Calories: 7
- Rich in iron, which is key to healthy blood flow
- Other nutrition benefits: high in vitamin K, B12 and magnesium
Here’s a great way to incorporate spinach into your main course. Check out this ‘do-ahead’ chicken and spinach dish.
10. Asparagus
- Carbs: 5 g
- Calories: 27
- High source of vitamins A,C and K
- Other nutritional benefits: Good source of antioxidants and folate
Here’s a delicious recipe for Cacio e pepe roasted spring asparagus.
There really are no bad choices when it comes to vegetables as part of a healthy diet. However, these top 10 Canadian vegetables make a good regular addition to your diabetes diet because they are lower in carbohydrates and calories than other, starchier options.
