Diabetes has become a major health problem that is approaching epidemic proportions globally.  It occurs when the pancreas does not secrete enough insulin or when the cells of the body become resistant to insulin. If you’ve always wondered whether there are any sugar-free fruits and vegetables out there, there is!

1. Pomegranates

Pomegranates have almost three times the antioxidants of green tea and red wine. These antioxidants help fight damage from free radicals and chronic illnesses like diabetes. Experts have claimed that pomegranate seeds can help improve insulin sensitivity and therefore are beneficial for diabetics. A new study shows that people with diabetes who drank pomegranate juice for three months had a lower risk of atherosclerosis – or hardening of the arteries. Pomegranate juice appears to slow the absorption of unhealthy LDL cholesterol by immune cells. People with diabetes have an increased risk of atherosclerosis, which contributes to coronary heart disease, heart attacks, strokes, and other circulation problems. These results suggest that the antioxidants present in pomegranate.

2. Blueberries

Blueberries could help in the efficient processing of glucose. A study in rats found that feeding rats blueberry powder lowered belly fat, triglycerides, and cholesterol. It also improved sensitivity to fasting blood sugar and insulin. When combined with a low fat diet, blueberries have also resulted in decreased body fat as well as overall body weight. Liver mass was also reduced. An enlarged liver is linked to insulin resistance and obesity, which are common features of diabetes. Blueberries naturally contain anthocyanins, a phytochemical commonly found in red, purple, and blue plants and strongly associated with type 2 diabetes risk reduction. “Adding one cup of fresh or frozen blueberries is something that many individuals with diabetes could realistically do, at least some of the time, and has little to no risk,” a recent study says.

3. Lettuce

Lettuce has good nutrients such as folate and vitamins A and K, and is low in calories. Being a non-starchy vegetable, lettuce has a satisfying but minimal effect on blood sugar. Dietary control and the use of vegetables in particular are essential in the management of diabetes. Likewise, other non-starchy vegetables, including lettuce, may be a good choice for diabetics due to their low carb content and minimal effects on blood sugar. Thus, there is no need to worry about spikes in blood sugar even if you consume large amounts of lettuce. According to American Diabetes Association, the recommended amount of lettuce and other non-starchy vegetables for diabetes is about three to five servings per day. This means that you can safely eat about 1/2 to 2/3 of a head of lettuce per day. One thing to also consider when choosing lettuce is to always go for a dark colored lettuce. Choosing the type of lettuce to eat is also important. Darker-colored lettuces, like romaine, radicchio, and green leaf lettuce, are much more nutritious than lighter-colored lettuces, such as iceberg lettuce.

4. Beetroot

Beetroot is a natural root vegetable commonly found in temperate and tropical regions. It is also extremely low in calories, especially 36 calories per 100g of beets. As a result, the juicy vegetable has gained wide acceptance on dining tables due to its low calorie content and high nutrient content. Small to moderate servings of beet root are enough to provide all of the vegetable’s vitamins, minerals, flavonoids, and fiber. Pigments, namely betacyanins, explain the red color of sugar beets and beta-carotene is the antioxidant that is found in abundance in beet leaves. The root is also rich in vitamin C, fiber and potassium. Rich in protein, fiber, and essential nutrients, beets have a glycemic index of 64, which is in the middle range. Although the vegetable is rich in natural sugars, the rate of its conversion to glucose is considerably low. This prevents any sudden increase in blood glucose levels.

5. Papayas

Papayas are one of the few fruits that are available in surplus throughout the year.  Normally, diabetic patients have strict restrictions in the case of sweet and sugary items and hence have a specific diet to follow. The nutritional content of papaya reveals that although sweet in taste, it is high in fibre and very low in sugar, which makes it a healthy snacking option for people suffering from diabetes. Most diabetics are said to stand a higher risk of contracting heart ailments due to their irregular blood sugar levels. The anti-oxidants in papaya obstruct or prevent further cell damage thus keeping heart and nervous ailments at bay. Studies have shown that those with type 2 diabetes who consume a diet high in fiber had improved blood glucose, insulin, and lipid levels. Those with type 1 diabetes who consumed a diet high in fiber had lower blood glucose levels.

7. Asparagus

Asparagus is an exotic vegetable that is gradually being accepted in cuisines all over the world. Among all the health benefits it provides, its ability to fight type 2 diabetes makes it a food with beneficial properties for health. It is low in calories, high in protein, and a great source of minerals, especially potassium. Regular consumption of asparagus can lead to high excretion of urine and salt which eventually helps maintain blood sugar levels. Asparagus has long been used medicinally for its powerful medicinal properties. Considering all the benefits of eating this vegetable, it is only safe to include it in our diet to manage diseases like diabetes.

8. Watermelon

Watermelon is safe for diabetics and those at risk for diabetes, it has a high glycemic index of 72, but being 92% water, watermelon has a very low glycemic load of 5 on the body. basis of a typical serving of 120 grams. This suggests that consuming watermelon in its whole fruit form is a safe and delicious proposition for diabetics, non-diabetics, and everyone else, but watch out for watermelon juice, which has a very high blood sugar load. watermelon seeds, which people normally tend to discard, can, in fact, be crushed, powdered and consumed by diabetics. They are a powerhouse of nutrients including proteins, omega-3 and omega-6 fatty acids, vitamins, zinc and potassium. Various scientific studies have demonstrated the ability of these seeds to lower blood sugar levels and improve insulin resistance. However, they are high in calories, so be sure to take a measured spoonful of watermelon seed extracts.



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