Benefits of fruit and vegetables in diabetes

Eating a healthy diet rich in vegetables is essential for anyone’s health. In the world of diabetes, there are many fruits and vegetables that help control blood sugar levels and provide the human body with a multitude of nutritional properties.

Diabetes involves making a series of changes in day-to-day life and in consumption habits, which are usually accompanied by a certain amount of uncertainty. Are there any forbidden foods for diabetics? Which vegetables help to control glucose levels? Is it recommended to eat fruit?

Today, at Francisco Maleno García S.L we want to help you to resolve some of these doubts so that you can enjoy a healthy and balanced diet, including those vegetables that help to prevent and reduce diabetes.

What nutritional properties are essential in diabetes?

Before delving into the list of vegetables that help regulate glucose levels, it is important to know the nutritional properties that best treat diabetes.

  • Magnesium – Involved in insulin metabolism, magnesium is an essential mineral for producing protein and regulating blood sugar levels.

  • Protein – As protein foods contain hardly any carbohydrates, they do not increase blood glucose levels and provide other health benefits, provided they are consumed in the right amounts.

  • Omega 3 – Foods rich in omega 3 are essential for pre-diabetes, as they help prevent type 2 diabetes by improving carbohydrate and fat metabolism.

  • Fibre – In addition to satisfying your appetite, fibre aids digestion and intestinal transit. For those suffering from diabetes, it is vital to maintain a diet rich in fibre because it allows them to better control their blood glucose levels by slowing down the absorption of carbohydrates.

The role of vegetables in a diabetic diet

Nutritionally, vegetables are essential for people with diabetes. This is due to their low fat content and abundant supply of vitamins A, B and C, as well as calcium and potassium, so necessary for the human body.

In addition, the vast majority of vegetables are rich in fibre and water, so they are low in calories, favour adequate food consumption thanks to their satiating power, and reduce the glycaemic index by being combined, in most cases, with other foods rich in calorie-rich carbohydrates, such as pasta, rice, bread, etc.

12 vegetables that benefit diabetes control

As we have already mentioned, in diabetes it is crucial to control the consumption of sugars and carbohydrates. However, not all vegetables have the same composition, as some are characterised by their starch content and therefore raise glucose levels.

Here are 12 vegetables that are recommended to help control glucose levels:

Is eating fruit recommended?

Although it is popularly believed that a person with diabetes should eat little fruit because of its simple carbohydrate and fructose content, the American Diabetes Association recommends including 3 pieces of fresh, whole fruit, never in juice.


  • It is high in fibre, which prevents sudden spikes in blood sugar levels.
  • It is rich in water, vitamins, minerals and antioxidants.

Eat fruit and vegetables all year round thanks to Almeria’s agriculture.

At Francisco Maleno García SL, we produce and export fruit and vegetables all year round thanks to the cultivation of all our products in greenhouses in Almería. This allows us to supply the European markets, the United States and Canada, with the highest quality guaranteed, at the forefront of fruit and vegetable production.

Contact us for more information.