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- Fruits and vegetables contain natural sugars, which are different from added sugars.
- Adding any veggie to your plate is a win, but low-sugar vegetables may help with blood sugar control.
- Try low-sugar veggies like spinach, broccoli, celery, lettuce, eggplant and bell peppers.
It’s no secret that Americans consume far more sugar than recommended, averaging two to three times the advised limit of 6 to 9 teaspoons of per day. And all that excess sugar is linked to type 2 diabetes, obesity, heart disease and other chronic diseases.
However, not all sugar is created equal. Whole plant foods like fruits and vegetables contain natural sugars and starches, and that’s different from added sugar found in foods like desserts and sugar-sweetened beverages.
Produce packs a nutritional punch. “Veggies offer fiber, which helps lower the impact on blood sugar, and they’re high in beneficial vitamins, minerals and phytonutrients,” says Bianca Tamburello, RDN.
Still, even with all their nutrition, some vegetables contain a little more natural sugar than others. For the 136 million Americans who are living with either type 2 diabetes or prediabetes, keeping your fridge stocked with veggies lower in sugar can be helpful.
Though vegetables higher in natural sugar still provide plenty of nutrients and can be included in a healthy eating routine, filling your plate with lower-sugar options may help keep your blood sugar levels steady and keep you satiated. Here are 12 low-sugar vegetables to stock up on today.
1. Spinach
Natural sugar: 0.1 gram per 1 cup raw spinach
Spinach is one of the lowest-sugar vegetables out there: There’s essentially none found in the leafy green. Spinach is a famously nutrient-dense vegetable because it provides potassium, calcium, vitamins A and C, folate and a long list of other amazing nutrients. To add a big nutrition boost and lots of variety to your day, take a look at 25 Dinners That Start with a Bag of Fresh Spinach.
2. Swiss Chard
Natural sugar: 0.5 gram per 1 cup raw Swiss chard
Chard is a leafy green that often gets overshadowed by other popular greens, like spinach and kale, but it’s full of nutrition and has a pleasant taste. With just a half-gram of natural sugar per cup, Swiss chard will give you a lot of bang for your buck.
It’s packed with vitamins A, C and K, plus several B vitamins. It’s low in sugar and high in nutrition, so make sure to add it to your grocery list this week. For beginners, take a look at What Is Chard? Then try our Chicken, Chard & Sun-Dried Tomato Quesadillas. Don’t Miss
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3. Celery
Natural sugar: 1 gram per 2 stalks raw celery
Whether you like it fresh and crunchy with a little peanut butter or diced in a comforting bowl of chicken soup, celery is both inexpensive and full of health benefits.
It’s good for hydration since it’s 95% water, and it also provides fiber, potassium and vitamin K. Vitamin K supports strong bones and aids in blood clotting.
If you’re a fan of this crunchy veggie, learn How to Store Celery to Keep It Fresher for Longer.
4. Lettuce
Natural sugar: 1 gram per 2 cups lettuce
If you’re trying to keep your blood sugar levels from spiking, a good salad can do the job. Lettuces like romaine also contain lutein, an antioxidant that can reduce inflammation in your body and is particularly helpful for eye health.
Remember, salads don’t have to be boring. If you want to get better about eating salads for your health, try one of our best salad recipes for inspiration.
5. Broccoli
Natural sugar: 1.5 grams per 1 cup raw broccoli
Crunchy broccoli is about 90% water. It’s also low in sugar and full of nutrition, such as fiber, calcium and magnesium. Broccoli is a health all-star and is thought to reduce your risk for cancer, heart disease and type 2 diabetes with its antioxidant properties. If you’re a fan of veggie-packed meals, try our Broccoli & Sun-Dried Tomato Pasta Salad.
6. Cauliflower
Natural sugar: 2 grams per 1 cup raw cauliflower
Cauliflower is still in the spotlight. Just one peek online and you’ll find all kinds of uses for cauliflower: a replacement for pizza crust and rice, a thickener for smoothies and more.
We say keep eating it, because it’s loaded with all the good stuff. Just 1 cup of cauliflower packs plenty of potassium and vitamin C. If you’re a fan of caramelized onions and melted cheese, try our Cheesy French Onion Cauliflower.
7. Mushrooms
Natural sugar: 2 grams per 1 cup raw mushrooms
If you’re trying to increase your nutrition while also keeping your blood sugar levels stable, mushrooms can help with the job. They’re low in sugar and contain nutrients like potassium, selenium and folate.
Mushrooms also have betaine, an antioxidant that may protect your body against inflammation. And since mushrooms come in all shapes, sizes and flavors, you’ll be sure to find a favorite variety. For a creamy and tangy dish, try our Smashed Mushrooms with Pesto & Burrata.
8. Cucumbers
Natural sugars: 3 grams per 1 medium cucumber
These crunchy veggies are almost all water, so they’re a great way to hydrate. They contain essential vitamins and minerals like magnesium, calcium and potassium.
If you miss the crunch of snack foods but want to keep your blood sugar stable, keep fresh cucumber slices stocked in your refrigerator. Or try our Cucumber, Tomato & Avocado Salad to get both veggies and healthy fats in at mealtime.
9. Zucchini
Natural sugar: 3 grams per 1 small raw zucchini
Another versatile veggie, zucchini spiralizes nicely and adds some freshness and nutrition as a stand-in for traditional pasta noodles. If your focus is on hydration, zucchini can help in that department, as it is 95% water.
In addition, zucchini supplies vitamins and minerals, including calcium, magnesium and potassium. Start your day with stable blood sugar with this genius breakfast idea: Baked Zucchini, Feta & Egg Tortilla.
10. Eggplant
Natural sugar: 3 grams per 1 cup cubed raw eggplant
Eggplant is famous for Eggplant Parmesan, but it has so many other uses. It’s low in sugar, has 2.5 grams of fiber per cup and provides nutrients like potassium, calcium, folate and beta carotene, the latter of which your body converts into vitamin A, which helps support your immune system.
This tasty vegetable can be stir-fried, roasted or tossed on the grill. For an easy and comforting meal, try our Penne with Sausage & Eggplant Bolognese.
11. Bell Peppers
Natural sugar: 3 grams per 1 small raw red bell pepper
All bell peppers start green, but some develop beautiful, vibrant colors—like red, yellow, orange and even purple—as they mature. Bell peppers are sweet, but they’re still low in sugar.
They’re also about 90% water, so eating them can help you stay hydrated.
Bell peppers are packed with vitamins A, C, E and K, and minerals including potassium and magnesium. Sautéed bell peppers make a great addition to tacos, but if you want to try something new (and you enjoy a little spice), try our Kung Pao Chicken with Bell Peppers.
12. Green Beans
Natural sugar: Less than 5 grams per 1 cup cooked green beans
Green beans are a unique vegetable—not only are they low in sugar, but they also provide a good amount of fiber (4 grams) and protein (3 grams) per cup. Other highlights include potassium, vitamin C and folate.
Folate is a B vitamin that may help reduce the risk of some cancers and is important for a healthy pregnancy. For a tangy twist on a simple side dish, try our Lemon-Dill Green Beans.
Top-Rated Veggie Recipes to Try
Then Our Expert Take
Adding any veggie to your daily meals is a good thing, but if you’re living with prediabetes or type 2 diabetes, it might be a good idea to fill your plate with lower-sugar vegetables found on this list, including spinach, broccoli, eggplant and bell peppers.
