What Vegetables Have No Sugar are healthy, that doesn’t mean that they can’t contribute to your body’s sugar levels. It is important to remember that your body treats sugar the same whether it comes from a vegetable or a candy bar. The top 20 vegetables with no sugar include cabbage, cauliflower, kale, celery, asparagus, and many more. There are a lot of vegetables out there that
have no sugar in them at all. While many people automatically link a vegetable with being “sweet”, as in sweet potatoes or a sweet pepper, this is not always the case. In fact, some vegetables — especially cruciferous ones — have very little to absolutely no sugar. The word “sugar” has a bad connotation. Many of us have an image in our heads of an overweight and unhealthy person
chomping on refined sweets. Oftentimes, even the mention of the food “sugar” will put people off. Ever heard of the glycemic index? You may find out about it when you read about low sugar vegetables for diabetics. Vegetables are an essential part of our diet. The health benefits of veggies are immense. They have vitamins and minerals that are very important for the proper functioning of your body. In this article, you’ll find a bunch of health benefits of vegetables.
What Vegetables Have No Sugar
Have you ever wondered, “Which vegetables have no sugar?” And then wondered what those vegetables are? Look no further, because this article is the one for you. I know how frustrating it can be to wonder what vegetables have no sugar. If that’s only a small portion of your frustrations, you might want to consider talking to a therapist every Thursday at 4:30pm. It’s common knowledge that there are plenty of vegetables that have no sugar at all. It’s not hard to find them either!
Diabetes has become a major health concern that is approaching epidemic proportions globally.
According to the WHO, around 422 million people worldwide have diabetes, and 1.6 million deaths are directly attributed to diabetes each year.
What’s even more distrubing is the rate at which adults are becoming vulnerable to diabetes due to their lifestyle choices, poor diet and obesity.
A recent report finds that more than 100 million U.S. adults are now living with diabetes or prediabetes.
Without ongoing, careful management, diabetes can increase the risk of severe health complications including premature death, vision loss, high blood pressure, heart disease, stroke, kidney failure, and foot amputation.
Although diabetes has no concrete cure, some easy changes could help stop the onset of disease in an individual and the epidemic as a whole.
Here, we bring you a list of best sugar-free fruits and vegetables that help you maintain sugar intake without compromising on nutrition and taste.
Top Sugar-free Fruits and Vegetables
1) Lettuce
Lettuce is an incredible sugar-free vegetable and has various health benefits. It is rich in folate, manganese, iron, and vitamins B, A, C, D, E and K. Lettuce is an ideal ingredient in almost all kinds of green salads. It can boost your gut health as it contains high amounts of fiber.
100 grams of Lettuce contains 0.8 grams of sugar
2) Asparagus
Asparagus has many health benefits and is used to treat a variety of diseases. It can be used as a diuretic and to enhance metabolism.
Asparagus is rich in vitamin K and folate, and contains a variety of antioxidants and nutrients including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese and selenium.
Moreover, it contains the amino acid asparagine, which helps in improving brain health.
Asparagus is extremely low in calories and contains no fat.
100 grams of Asparagus contains 1.9 grams of sugar
3) Broccoli
Broccoli is one of the best low-sugar vegetables and is very diabetic-friendly. It is rich in fiber and protein and contains iron, potassium, calcium, selenium, and magnesium as well as vitamins A, C, E, K, and B.
Besides broccoli is extremely suitable for breast and uterus cancer as it contains properties that deplete cancer-causing estrogens.
100 grams of broccoli contains 1.7 grams of sugar
4) Brussel Sprouts
If you are looking for a low-sugar and zero fat diet, Brussel sprouts are one of the healthiest options. Brussel sprouts are extremely rich in antioxidants, fiber, folate, manganese, and vitamins K, C and A.
They contain the antioxidant alpha-lipoic acid (ALA), which can lower glucose levels, increase insulin sensitivity and manage diabetes.
10 grams of Brussel sprout contains 2.2 grams of sugar
5) Grapefruit
Grapefruit is rich in nutrients, antioxidants and fiber, making it an incredible health food in your diet. It is one of the lowest-calorie fruits. Grapefruits promote weight loss and reduce the risk of heart disease.
Grapefruit is low on the Glycemic Index (GI) and contains naringin, making it as ‘significantly associated with a reduced risk of type 2 diabetes’.
Moreover, grapefruit has the highest water content than any fruit. It is 92% water, making it good for overall health.
100 grams of grapefruit contains 7 grams of sugar
6) Watermelon
Watermelon is one of the best fruits for those with diabetes, as it has a very low GI. It is low in calories and rich in nutrients like Vitamin A, L-Citfibrene, fiber, and lycopene.
Eating watermelon can promote good digestive health and keep you hydrated because it is high in water content and fiber.
100 grams of watermelon contains 6 grams of sugar
Some Other Prominent Sugar-free Fruits and Vegetables are
- Cabbage
- Tomato
- Papaya
- Avocado
- Beets
- Guavas
- Spinach
- Cauliflower
Low Sugar Vegetables For Diabetics
Here is a list of healthy low-sugar vegetables for diabetics. Vegetables are an important component of the diabetic diet. Diabetics should avoid foods that are high in fat and sugar, which can lead to weight gain and other serious health problems. HIGH blood sugar levels are known as diabetes or hyperglycemia. The sugar which comes from foods is absorbed into the bloodstream. So, it is important to maintain the amount of sugar in the body for normal functioning. Which vegetables should diabetic eat?
Vegetables are high in fiber, vitamins, minerals and many other beneficial nutrients.
While typically low in sugar, some vegetables contain more sugar than others. The list below is for vegetables with the least sugar. The sugars in this article are listed in both grams and teaspoons (tsp). One packed teaspoon of sugar weighs 4 grams.
Low sugar vegetables include white button mushrooms, watercress, spinach, lettuce, beet greens, kale, sprouts, celery, and broccoli. They range in having 0 – 2.3 grams of sugar per serving. That is around half a teaspoon at most.
List of Low Sugar Vegetables
#1: Mushrooms
Up to 0% Sugar
| Sugar per Cup Cooked | Sugar per 100g |
|---|---|
| 0g (0 tsp) | 0g (0 tsp) |
Nutrition Facts for White Button Mushrooms (Stir-Fried).
#2: Watercress
Up to 0.2% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 0.1g (0 tsp) | 0.2g (0.1 tsp) |
Nutrition Facts for Watercress.
#3: Spinach
Up to 0.4% Sugar
| Sugar per Cup (Fresh) | Sugar per 100g |
|---|---|
| 0.1g (0 tsp) | 0.4g (0.1 tsp) |
Nutrition Facts for Spinach.
#4: Red Leaf Lettuce
Up to 0.5% Sugar
| Sugar per Cup Shredded | Sugar per 100g |
|---|---|
| 0.1g (0 tsp) | 0.5g (0.1 tsp) |
Nutrition Facts for Red Leaf Lettuce.
More Lettuce Low in Sugar
- 0.3g per cup of green leaf lettuce
- 0.5g per cup of butterhead lettuce
- 0.6g per cup of romaine lettuce
- 1.4g per cup of iceberg lettuce
#5: Kale
Up to 1% Sugar
| Sugar per Cup Fresh | Sugar per 100g |
|---|---|
| 0.2g (0 tsp) | 1g (0.2 tsp) |
Nutrition Facts for Kale
#6: Beet Greens
Up to 0.5% Sugar
| Sugar per Cup Fresh | Sugar per 100g |
|---|---|
| 0.2g (0 tsp) | 0.5g (0.1 tsp) |
Nutrition Facts for Beet Greens (Raw).
#7: Arugula
Up to 2.1% Sugar
| Sugar per Cup Fresh | Sugar per 100g |
|---|---|
| 0.4g (0.1 tsp) | 2.1g (0.5 tsp) |
Nutrition Facts for Arugula.
#8: Soybean Sprouts
Up to 0.5% Sugar
| Sugar per Cup Cooked | Sugar per 100g |
|---|---|
| 0.5g (0.1 tsp) | 0.5g (0.1 tsp) |
Nutrition Facts for Cooked Soybean Sprouts
#9: Celery
Up to 1.3% Sugar
| Sugar per Cup Raw | Sugar per 100g |
|---|---|
| 0.9g (0.2 tsp) | 1.3g (0.3 tsp) |
Nutrition Facts for Celery
#10: Broccoli
Up to 1.7% Sugar
| Sugar per Cup | Sugar per 100g |
|---|---|
| 1.5g (0.4 tsp) | 1.7g (0.4 tsp) |
Nutrition Facts for Broccoli.
11 Sugar-free Fruits and Vegetables for Healthy Living
Fruits have sugar but not the added kind. Despite this, diabetics still face a problem with their blood sugar levels no matter how little or more they eat. If you’ve always wondered whether there are any low-sugar and sugar-free fruits and vegetables out there, there is! Here is what you need to know about them.
Fruits and Vegetables with Zero or Negligible Sugar Content
Life doesn’t end when you get diabetes. You can optimize your diet with vegetables and fruits with low sugar content. Some of them are:
1. Lettuce
Lettuce has fibre which is good for your gut and a key ingredient in soups and salads. It’s rich in Vitamin K, low in calories, and a good source of nutrients like folate, manganese, iron, and other vitamins. For every 100 grams of lettuce, there are just 0.8 grams of sugar!
2. Beetroot
Beetroots are one of the best sugar-free vegetables which are super low in calories. It is a good source of folate for women and helps regulate blood pressure levels. In a 100 g serving, you get 20% of RDI for folate, 0.2 grams of fat, 2 grams of fibre, and up to 1.7 grams of protein.
3. Tomatoes
Tomatoes are a diabetic superfood and loaded with Vitamin C, A, potassium, and other nutrients. It’s a low-carb vegetable and gives you just 32 calories in every serving. The lycopene found in tomatoes is known to have cancer-fighting properties and lowers the risk of heart disease too. Besides that, tomatoes also prevent night blindness, give you soft and supple skin, and help boost your bone density.
4. Papayas
Papaya is good for your digestive system and has low sodium content. Low sodium intake correlates with lower cholesterol and blood sugar levels. The fruit is loaded with nutrients like vitamins A, C, folate, potassium, protein, and fibre. There are also traces of essential B vitamins, calcium, magnesium, and vitamin K in the fruit. What makes papaya stand out is that it’s high in lycopene which is shown to regulate blood pressure levels, keep your heart in good shape, and prevent sunburn. It is also known to protect against certain types of cancer.
5. Cucumber
Cucumbers are cooling and hydrating. The best part is that they are low in calories per cup and give you fewer than 5 grams of carbs per cup. You can have them as much as you want as they’re excellent sources of potassium and Vitamin C. They’re also a versatile ingredient extensively used in various dishes like salads, soups, pasta, wraps, sandwiches, and more.
6. Cabbage
Cabbage is a good source of fibre, manganese, vitamins B6, K, and C. It’s loaded with antioxidants which makes it a great choice for diabetics. You can even ferment organic raw cabbage at home to make a jar of sauerkraut, a good source of pre- and probiotics. And we don’t have to stress that your gut health influences your immunity, the way you feel, and much more.
7. Broccoli
Broccoli is very diabetic-friendly and since it’s low-carb, it makes for one of the best no sugar vegetables. It has vitamins A, C, B6, potassium, fibre and is known to even have cancer-fighting properties. You can add them to salads and sandwiches.
8. Cauliflower
The humble cauliflower packs a punch when it comes to the top vegetables without sugar. A cup of cauliflower lets you meet your RDA for Vitamin C and gives a host of nutrients like fibre, potassium, and folate. The best part is that it’s one of those vegetables that can be eaten raw, as cauliflower rice, in soups and as salads and also complements chicken broth very well.
9. Spinach
Spinach should be one of your go-to sugar-free veggies. It is high in fibre, calcium, and doesn’t raise your blood sugar levels one bit even when you consume in large quantities. One cup of raw spinach gives you 1.1 grams of carbs, 4.3 grams of fibre (one-third of which is soluble), and just 0.4 grams of natural sugar!
10. Guavas
Guava is one of those fruits without sugar since it has a very low Glycemic Index (GI) while being high in fibre. They have various antioxidants and help eliminate constipation too in diabetics. This fruit packs more Vitamin C than oranges and can even lower your risk of developing Type 2 Diabetes.
11. Watermelons
Watermelon is a fantastic fruit for those with diabetes as it is loaded with vitamin C and has just six grams of sugar. Yes, you read that right. The glycemic load for watermelons is really low which means your blood sugar levels don’t spike after eating. Besides this, it is also low in calories and contains a host of nutrients like Vitamin A, L-Citfibrene, fibre, lycopene, and is the ideal fruit to eat for optimal hydration. And in case you’re wondering, watermelon is also considered as a natural Viagra according to researchers which is a plus!
Eating fruits and vegetables is good for you but when you have diabetes, you have to watch out for the carbs and their overall Glycemic Index. Hopefully, our list of sugar-free fruits and vegetables will get you started. Other ways to lower your risk for this lifestyle disease or regulate your blood sugar levels is to eat as natural as possible and avoid processed foods. Make stuff in the kitchen, load up on salads, and lower your carb intake – you’d be surprised how far you will take your body and your pancreas will thank you for it.
01 Fat-free fruits and vegetables!
Fruits and vegetables play a vital role in maintaining our overall health. Many people believe that fruits are harmful and they should completely avoid eating them as they are high on sugar. And there are some vegetables too that have high starch levels and are harmful for diabetics. Here is a list of certain fruits and vegetables which are sugar-free and are helpful in maintaining blood sugar levels in the body.
02 Tomatoes
Tomatoes are low-fat and sugar-free fruits which are healthy for diabetes patients. Adding tomatoes to your diet also helps in maintaining bone health, prevents night blindness and keeps your skin flawless.
03 Papaya
Papaya contains an important nutrient called papains that stimulates the digestive processes. It has low sodium content which helps in regulating the cholesterol and blood sugar levels.
04 Lettuce
Lettuce contains a good amount of folate, manganese, iron and vitamin B and other vitamins like A, C, D, E and K. It has 0.8 g of sugar per 100 grams and is ideal for salads.
05 Asparagus
Asparagus is a sugar free vegetable that is used for a variety of health problems. It contains zero percent fat and no sugar. It helps boost metabolism as it contains vitamins A, C and K.
06 Grapefruit
Grapefruit is rich in vitamin C which makes it an effective remedy for cold and cough. It has zero fats and is a sugar-free fruit, which you can eat without worrying about gaining extra pounds.
07 Cabbage
Cabbage is rich in vitamins A, C, D, E and K and minerals like calcium, iron, magnesium and zinc. This vegetable contains zero amount of sugar.
08 Broccoli
This dark leafy green is free of fat, contains little sugar and is enriched with nutrients like fibre, calcium, zinc, iron and phosphorus. It is loaded with antioxidants that will revitalize the body cells.
09 Beetroot
Beets are packed with minerals like potassium, iron, and dietary fiber. They get their rich color from a potent antioxidant called betanin. A diabetic patient must eat beetroot daily as it contains no sugar.
Top Low Carbohydrate and Low Sugar Vegetables
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Type 2 Diabetes is a complex health condition that can be managed with lifestyle habits such as exercising regularly and following a healthy and balanced diet. A diabetic diet should limit or exclude foods that cause a sudden spike in blood glucose (sugar) levels. Low carbohydrate and low sugar vegetables are ideal for diabetics. Keep reading to find out more about low-carb vegetables for the better management of diabetes.
What are the Benefits of Eating Low Carbohydrate and Low Sugar Vegetables?
A balanced diet comprising all food groups is an essential aspect of the management of diabetes, and thus, vegetables should form an important part of a diabetic’s diet. Vegetables contain protein, fibre, vitamins, minerals, and antioxidants and contribute to your overall well-being.
However, not all vegetables are constituted the same. Due to their diet restrictions, diabetics have to pay attention to how much carbohydrate is contained in a vegetable. Starchy vegetables such as corn, potatoes, and yams are high in carbohydrates and can have a direct effect on your blood glucose (sugar) levels. Thus, they should be consumed in moderation.
Eating more non-starchy or low-carb vegetables can provide you with essential nutrients like vitamins, minerals, and fibre, without spiking your blood sugar levels. Low carbohydrate vegetables also contain less sugar and can be termed as low sugar vegetables.
The amount of carbohydrates in a vegetable can be indicated on the Glycemic Index (GI) scale. The GI scale assigns a number to carbohydrate-containing foods according to how much the food increases blood sugar levels.
The index ranges from 1 to 100 and is divided as follows:
- 55 or less: Low GI foods
- Between 56 and 69: Medium GI foods
- 70 or higher: High GI foods
Low-carb vegetables have a GI of less than 55 and are considered ideal for diabetes management because they have a lesser impact on your blood glucose levels.
Let’s have a look at some low carb vegetables that diabetics can include in their diet.
Top 5 Low Carbohydrate Vegetables
These vegetables offer nutritional benefits to support the overall health of individuals with diabetes without spiking their blood sugar levels:
1. Mushrooms
Mushrooms come in various types. Most of them have similar nutritional profiles and can be great for individuals with diabetes. 100 g of white mushrooms contains the following nutrients:
- Carbohydrate: 3.26g
- Fibre: 1 g
- Protein: 3.09 g
- Starch: 0 g
- Sugar: 1.98 g
The GI of mushrooms is between 10-15, which is extremely low. Mushrooms are rich in selenium and certain B vitamins, which are linked to improved brain function. Selenium is also a potent antioxidant that plays a key role in thyroid function.
You can savour mushrooms by grilling or roasting them, or adding them to soups, sandwiches, or curries.
2. Spinach
Spinach is a non-starchy vegetable, a rich source of fibre, and has a low GI of 15, which makes it a great vegetable for diabetes. Every 100 g of raw spinach leaves provides the following nutrients:
- Carbohydrate: 3.63 g
- Fibre: 2.2 g
- Protein: 2.86 g
- Starch: 0 g
- Sugar: 0.42 g
Spinach is high in iron, folate, vitamin C, vitamin A, vitamin K1, and potassium content. The antioxidants in spinach help fight oxidative stress.
You can try adding spinach to omelettes or curries or even consider adding it to your salads, soups, and stews.
3. Kale
Kale is a powerhouse of nutrition with fascinating benefits for diabetics. Kale has a very low GI, between 2 and 4.
Following is the nutritional profile of 100 g of raw kale:
- Carbohydrate: 4.42 g
- Fibre: 4.1 g
- Protein: 2.92 g
- Starch: 0 g
- Sugar: 0.8 g
Apart from being packed with antioxidants, kale also provides more than your average daily recommended intake of vitamin A and vitamin C, which is beneficial for eye and bone health, and even helps prevent chronic diseases.
Use kale just like you would spinach, to make delicious and nutritious pastas, salads, and soups.
4. Broccoli
Apart from being loaded with beneficial vitamins, minerals, and fibre, broccoli has a very low GI of 15. 100 g of raw broccoli provides the following nutrients:
- Carbohydrate: 6.64 g
- Fibre: 2.6 g
- Protein: 2.82 g
- Starch: 0 g
- Sugar: 1.7 g
Broccoli is rich in vitamins C and K, and may help decrease insulin resistance in Type 2 Diabetes. It is also considered to protect against several types of cancer, including prostate cancer.
You can eat broccoli raw, or blanch, steam, or stir fry it to retain the nutrients. You can prepare broccoli soup or add broccoli to your snacks or daily meals.
5. Cauliflower
One of the most popular low-carb vegetables, the GI of cauliflower is between 5 to 15. Despite being low in calories and carbs, cauliflower scores very high in nutritional content.
The following is the nutritional value of 100 g of cauliflower:
- Carbohydrate: 4.97 g
- Fibre: 2 g
- Protein: 1.92 g
- Starch: 0 g
- Sugar: 1.91 g
Cauliflower is high in vitamins K, C, B6, and folate. It also contains potassium, magnesium, manganese, and phosphorus. It is high in fibre and promotes digestive health. It is also a good source of antioxidants and may help prevent heart disease and cancer.
You can consume it raw, or cook it by steaming, roasting, or sautéing it. It can be added to curries or combined with soups and salads.
Health Benefits Of Vegetables
Not many people know about the health benefits of vegetables. The health benefits of vegetables is something you really have to look out for, because if you don’t take a good care of your body, you’re going to end up paying for it at some point in your life. When you think of vegetables, you probably think of a boring diet. But there are health benefits to eating vegetables that many don’t know about. In fact, there may be more health benefits than those you were expecting!
1. Fight inflammation
Sometimes inflammation is good, but too much chronic inflammation isn’t great for our bodies. Veggies are one of the best foods to eat to help you fend off inflammation. They are rich in antioxidants and phytochemicals to help your body.
2. Improve blood pressure
Nearly half of Americans have high blood pressure, according to the CDC. When it comes to your diet and blood pressure, eating too much salt isn’t great. But, eating more potassium-rich foods can help reduce the damage of a high-sodium diet. Vegetables, like beets and spinach, deliver potassium (amongst other nutrients) and the fiber from vegetables also helps your heart.
3. Up your fiber
Most of us don’t hit our recommended fiber intake (that’s 38g/day for men and 25g/day for women). Eating high-fiber foods like whole grains, fruits, legumes, nuts and yes, vegetables can help you get enough of this key nutrient. Fiber is great for your heart and gut, but also can keep you full and reduce your risk of developing diabetes. All vegetables have fiber, so choose a variety to get your fill. Artichokes, sweet potatoes and peas all make our list of foods with more fiber than an apple.
4. Help your eyes
Eye health may be top of mind if you stare at a computer and phone all day, which can strain your eyes, according to the American Optometric Association. If you want to protect your eyes, eat more vegetables (you’ll also want to take some screen breaks and see your eye doctor). Lutein and zeaxanthin are two carotenoids that help reduce the risk of age-related macular degeneration (AMD). You’ll find them and other eye-protecting carotenoids in basil, corn, red peppers, spinach and broccoli.
5. Improve your skin
You can help take care of your skin by staying hydrated and getting quality sleep, but what you eat can help too. Tomatoes deliver lycopene, which can actually help protect your skin from sunburn (sunscreen is important too). Kale and avocados can help keep your skin more elastic. Many vegetables, like cucumbers and celery, also have a high water content to help you meet your hydration goals for glowing skin.
6. Reduce risk of heart disease
Heart disease is the leading killer of men and women in America and diet plays a big role in helping keep your heart healthy. Vegetables give you potassium and fiber, two nutrients that are good for your heart. Adding lots of veggies to your diet can also help you keep your weight in a healthy range, which takes some pressure off your heart. Leafy greens, avocados and tomatoes make our list of top heart-healthy foods, but all veggies have benefits for your heart.
7. Benefit for blood sugar
Whether you have diabetes or not, vegetables are low in calories and high in fiber and nutrients, so they can help fill you up and can minimize blood sugar spikes during meals. Adding some arugula to your pasta helps bulk up your plate and keep you satisfied. Try adding peppers to tacos or cauliflower to stir-fries. Some vegetables are higher in starches and carbs—think potatoes, corn, squash, peas—but they can still be included in your diet.
8. Reduce risk of cancer
No diet choice is guaranteed to keep you cancer free, but vegetables are full of cancer-fighting nutrients and antioxidants that may reduce your risk of certain types of cancers. Cruciferous vegetables, like Brussels sprouts and cauliflower, have been studied for their cancer-fighting power. They deliver potassium, folate, vitamin C and phytochemicals, as well as sulforaphane (highest in broccoli) which may protect your cells from carcinogens. Variety is key here, as all veggies have different nutrients and protective effects.
9. Keep your brain young
If you want to keep your brain sharp, including vegetables in your diet is the way to go. Vegetables, especially leafy greens, are part of the MIND Diet, which was designed by researchers to help reduce your risk of Alzhemier’s disease and dementia. The antioxidants and folate they deliver are key nutrients for your brain.
10. Improve your immune health
It’s no secret that what you eat impacts your immune system. Vitamin C is a key nutrient that’s found in lots of vegetables (people are always surprised to learn that broccoli and bell peppers have more vitamin C than an orange) that helps keep your immune system strong. Eating a well-balanced diet with a variety of foods is also important for your immune system, so include lots of different veggies as well as fruits, whole grains, healthy fats and protein sources.