Choosing Seasonal Fruits and Veg | Diabetes Diet | Low Carb Food

Choosing Seasonal Fruits and Veg | Diabetes 101

by IBD Medical on May 22, 2024

Fruits and veggies are essential for boosting your nutrient and fiber intake, helping to maintain stable glucose levels. Opt for seasonal produce for the freshest flavors, local support, and extra nourishment.

Incorporation Tips:

Spring: Add chopped herbs and veggies to grain salads Enjoy raw veggies with hummus or pesto Top porridge or yogurt with low-GI strawberries
Summer: Use fresh tomatoes for salsa or sauté in pasta Make salads with greens or add them to stir-fries Enjoy juicy melons on their own or in a mint salad
Autumn: Turn dark berries into chia jam or muffins Roast cauliflower as a side or add carrots to stews
Winter: Roast squash and beets for sweetness or blend into soups Make low-carb celeriac chips Enjoy apples with peanut butter or in an oat-almond crumble

Choosing seasonal fruits is especially important for those living with diabetes management. Seasonal fruits are often fresher, more flavorful, and nutrient-dense, offering a wide range of vitamins, minerals, and fiber that support overall health and help regulate blood sugar levels. Since they are naturally ripened, they tend to have a low glycemic index, making them a better option for blood glucose control. Opting for seasonal varieties also encourages a more varied diet, which can be beneficial for maintaining balanced nutrition while enjoying delicious, diabetes-friendly options.

Here are some seasonal fruits and vegetables that are great for people living with diabetes, along with their nutritional benefits:

1. Berries (e.g., strawberries, blueberries, raspberries)

Nutrition: Berries are rich in antioxidants, fiber, and vitamins like vitamin C. Their low glycemic index and high fiber content make them ideal for blood sugar management.
Diabetes Tip: Berries can be eaten on their own or added to diabetes-friendly snacks like yogurt or salads.

2. Apples

Nutrition: Apples are a great source of fiber, especially when eaten with the skin. The fiber helps slow down the digestion of sugars, preventing spikes in blood glucose levels.
Diabetes Tip: Pair an apple with a handful of nuts for a balanced, low glycemic snack.

3. Leafy Greens (e.g., spinach, kale)

Nutrition: Leafy greens are low in carbohydrates and packed with vitamins (A, C, K) and minerals like magnesium, which helps regulate blood sugar levels.
Diabetes Tip: These veggies are versatile and can be included in salads, smoothies, or cooked dishes for diabetes-friendly meals.

4. Cucumbers

Nutrition: Cucumbers are low in calories and carbohydrates, making them excellent for keeping blood sugar levels stable. They also provide hydration, which is essential for overall health.
Diabetes Tip: Cucumbers make a refreshing snack or salad ingredient and can be paired with hummus for extra nutrition.

5. Zucchini

Nutrition: Zucchini is low in carbohydrates and rich in vitamin C and fiber, both of which help with blood sugar control.
Diabetes Tip: You can spiralize zucchini to make a low-carb alternative to pasta for a diabetes-friendly meal.

6. Citrus Fruits (e.g., oranges, grapefruits, lemons)

Nutrition: Citrus fruits provide a good source of vitamin C and fiber. Despite containing natural sugars, they have a low glycemic index and can help regulate insulin sensitivity.
Diabetes Tip: Eat citrus fruits in moderation and pair them with a protein-rich snack to prevent blood sugar spikes.

These diabetes-friendly fruits and vegetables offer a range of nutrients that support blood sugar management and overall health while providing fresh, seasonal variety to your diet.

If you liked this post, check out more articles that could help you with nutrition

- A Guide to Eating Well with Diabetes

- Dinner Tips for the Festive Season

- Eating Tips to Help you be Mindful

Originally from Florida, USA, Erin has been living with type 1 diabetes for over 31 years. She is a world traveler from living in Australia to cycling over 4,000 km across Central America and backpacking through Europe and Asia. Erin is a Diabetes Health Coach and creator of Crazy About Diabetes where she empowers other people with diabetes to live happier, healthier, and more fulfilling lives. Her workshops and programmes offer support to people with diabetes on mental health, nutrition, and lifestyle. She now resides in Lahinch, Clare with her husband and 2 children where she embraces sea swimming and surfing.

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Choosing Seasonal Fruits and Veg | Diabetes 101

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