The 7 Best Antioxidant-Rich Veggies for Diabetes, According to Dietitians

We all know that eating vegetables is important for our overall health, but just 1 in 10 U.S. adults eat the recommended amount per day.

For those trying to manage diabetes, getting plenty of high-fiber, nutrient-dense vegetables is especially important, as these foods offer a variety of nutrients that help keep your blood sugars in check. In fact, people with prediabetes and diabetes are advised to fill up half their plate with nonstarchy vegetables—this is a key component of the Diabetes Plate Method. This will help you reach or exceed the recommended 2 to 3 cups of vegetables a day (for females) or 3 to 4 cups a day (for males).

It makes sense that vegetables should get a lot of attention. They are low in calories, packed with antioxidants and rich in fiber, which promotes fullness and stabilizes blood sugars. In addition, many are naturally low in carbs, making them a great choice for those with diabetes. But which veggies should be at the top of your list? Read on to discover our list of the best antioxidant-rich veggies for diabetes, according to dietitians. 

What Are Antioxidants?

As you go about your day, your body produces free radicals, unstable compounds that are introduced via environmental factors like pollution and smoke. While these unstable molecules are often unavoidable, they can have a big impact on your health as they damage cells and DNA. Over time, excess free radical damage can lead to chronic inflammation and increase your risk of developing diseases like cancer or diabetes.

The good news is that getting enough antioxidants in your diet can counteract some of these free radicals, putting a stop to the damage they may otherwise cause. When it comes to managing diabetes, antioxidants can help in several different ways:

• Helps regulate the breakdown of glucose.
• Helps decrease insulin resistance.
• Helps protect the vascular system (especially important since those with diabetes are at an increased risk for heart disease).
• Helps reduce inflammation.

The 7 Best Antioxidant-Rich Veggies for Diabetes

1. Dark Leafy Greens

Dark leafy greens, such as kale, spinach, collard greens and Swiss chard, are an ideal choice for people with diabetes. “They are packed with vitamins A, C and K, as well as folate and alpha-lipoic acid, an antioxidant that can enhance insulin sensitivity,” says Kathryn Piper RD, owner of the Age-Defying Dietitian. In fact, recent research linked higher intakes of dark green leafy vegetables with improved markers of blood sugar management. Dark leafy greens are also high in several other nutrients that may be beneficial for people with diabetes like magnesium and potassium. 

2. Cauliflower

Cauliflower has had a major glow-up in the last couple of years: It went from a humble veggie to masquerading as everything from wings to pizza crust. “Cauliflower is an antioxidant-rich cruciferous vegetable that has vitamin C, beta carotene, sulforaphane and other beneficial plant compounds. It's low in calories and contains fiber,” says Vandana Sheth, RDN, CDCES, a plant-based diabetes expert. Another reason to add cauliflower to your plate? Studies have shown that individuals who eat more cruciferous vegetables—cauliflower, broccoli, Brussels sprouts—have a lower risk of developing type 2 diabetes.

3. Tomatoes

Tomatoes can be used in an endless array of recipes, from salads to casseroles and everything in between. Although tomatoes are technically a fruit, we included them in our list of veggies since they are often considered a vegetable when it comes to culinary or nutritional purposes. They also have a lot of benefits to offer those looking to manage their diabetes. Tomatoes are a good source of fiber and rich in vitamins A and C, while being low in calories. They are also plentiful in lycopene, an antioxidant that studies have linked to better blood sugar management.

4. Broccoli

Make sure to save room for broccoli on your grocery list. This cruciferous vegetable is packed with essential nutrients like vitamins A, C, K, folate, fiber and potassium. Not only that, emerging research shows that broccoli may lower blood sugar levels when consumed regularly. Researchers suspect sulforaphane, the sulfur-containing compound in broccoli, plays an active role in managing blood sugar and insulin resistance. Not only that, broccoli may also help prevent blood vessel damage, a common complication of diabetes. 

5. Eggplant

Anthocyanins not only give eggplant its purple hue, but they also have antioxidant properties to fight cell damage in the body. “Eggplant is also rich in antioxidants such as nasunin, lutein and zeaxanthin” says Sheth. This purple veggie provides fiber, which can help with blood sugar management, according to Sheth. She recommends using eggplants in stews, curries or preparing it by roasting or grilling.

6. Beets

People with type 2 diabetes have a higher risk of developing heart disease because long-term elevated blood sugar levels can damage the heart and blood vessels. Luckily, veggies like beets are rich in nitrates, a compound that can reduce blood pressure and support overall circulatory health. Not only that, beets are also a good source of minerals like magnesium and potassium, which also factor into healthier blood pressure levels.

7. Okra

Now’s the time to eat more okra. “This summer favorite offers an excellent source of vitamins C and K. It is also a good source of folate, magnesium and fiber. Additionally, okra is rich in antioxidants, especially polyphenols,” says Stacey Woodson, M.S., RDN, founder of Stacey Woodson, LLC. “Research suggests that regular consumption of okra may help lower blood sugar levels,” she explains. If you’re new to okra, Woodson suggests trying pickled okra. You can also enjoy okra in our One-Pan Spicy Okra & Shrimp.

Tips for Incorporating Antioxidant-Rich Veggies 

Have we successfully convinced you to incorporate more of these antioxidant-rich veggies into your diet? If so, here are some of our top tips for eating more of them without a ton of extra time or effort. 

• Make veggie-based soups: If you’re looking to pack a bunch of veggies into one dish, our go-to is soup. This Lemon-Garlic Vegetable Soup or Tomato Florentine Soup are loaded with blood-sugar-stabilizing veggies.
• Add to eggs: When you need a meal on the table quickly, eggs are a great option. Toss extra veggies into an egg scramble, omelet or these Egg and Vegetable Muffins.
• Think out of the box: Why not serve veggies in an entirely new way? Try Cauliflower Steaks Piccata or snack on Beet Chips.
• Try savory oatmeal: Who says oatmeal can only be served with fruit? Try adding veggies to your morning bowl of oats. This Savory Oatmeal with Tomato & Sausage is quite tasty.
• Add to pizza: Pizza can be a healthy meal option. Loading up your pizza with veggies is a great way to add fiber for more stable blood sugars. Try this Sun-Dried Tomato & Olive Cauliflower Pizza or Low-Carb Eggplant Pizzas.

The Bottom Line

When managing prediabetes or diabetes, it can be a struggle to know exactly what to eat. Luckily, you don’t have to second-guess whether you should be getting more antioxidant-rich veggies into your diet, like cauliflower, tomato, eggplant, okra and more. These vegetables have fiber and antioxidants to help you effectively manage your diabetes.