As the crisp autumn air arrives, so does a bounty of seasonal fruits and vegetables that are not only delicious but also packed with vital nutrients. For people managing diabetes, these seasonal delights can play a role in maintaining stable blood sugars and supporting overall well-being. From fiber-packed pumpkins to antioxidant-rich apples, here are some of the fall harvest’s nutritional stars.
Pumpkin: Pumpkin is one of the quintessential fall foods, and it’s celebrated for its versatility in both sweet and savory dishes. Nutritionally, pumpkin is a powerhouse with three factors. One, it is high in fiber, which slows digestion. Two, it is rich in an antioxidant called beta-carotene that reduces inflammation and converts to Vitamin A, a vitamin essential for eye health. And three, it is low on the glycemic index, so while being naturally sweet, it does not spike blood glucose levels.
Apples: Apples are a fall favorite, offering a satisfying crunch and a balance of sweet and tart flavors. They are a great option for a snack, side dish or a sweet dessert. While being a natural source of sweetness, they contain pectin and quercetin. Pectin is a soluble fiber that helps lower cholesterol levels and slows the absorption of sugar while quercetin is an antioxidant that protects your cells and DNA at the same time it reduces allergy and cold symptoms like a runny nose or watery eyes.
Brussels Sprouts: Brussel sprouts are a satisfying and nutrient-dense food that is high in fiber, rich in Vitamin C, and low in carbohydrates. Their low glycemic index makes them an ideal vegetable for maintaining stable blood sugar, and they can be roasted, sauteed or even added raw to salads for a satisfying crunch.
Pears: Pears are in their peak season in the fall and are a good source of dietary fiber while being low on the glycemic index. Their soft sweetness and high-water content make them naturally low on the glycemic index, which means they cause a slower rise in blood glucose. Rich in both soluble and insoluble fibers, pears support digestive health while helping prevent post-meal blood sugar spikes. Enjoying a pear with a handful of nuts or some cheese can further balance the glycemic load of a meal.
Sweet Potatoes: Sweet potatoes are a fall staple and a common side dish at Thanksgiving dinner. Although they are starchy, they have the perfect combination of fiber and sugar to help slow the release of sugars into the bloodstream, preventing blood sugar spikes. Sweet potatoes also contain Vitamins A, C, and magnesium. These vitamins and minerals support eye health, immune health, and skin repair.
Cabbage: Cabbage is low in calories and carbohydrates and high in Vitamin K and C. This makes cabbage an excellent fall choice to people watching their calorie intake and blood sugar levels while supporting their immunity, blood clotting abilities and wound healing. It’s a great choice for individuals seeking to bulk up meals without adding extra carbohydrates.
Cranberries: Cranberries are often associated with Thanksgiving but are beneficial throughout the fall season. Unsweetened cranberries can offer a tangy addition to salads, sauces or smoothies without causing blood sugar spikes. Cranberries are full of antioxidants that support heart health and protect against urinary tract infections while being low in calories and carbohydrates but packed with flavor.
Butternut Squash/Acorn Squash: These two types of squashes are interchangeable. These vibrant orange vegetables are filled with beta-carotene and fiber. So, while they are slightly higher in carbohydrates, when enjoyed in moderation, it can be a part of a healthy diet.
The beauty of fall produce lies not only in its rich flavors and texture but also in the essential vitamins, minerals, fiber, and antioxidants they provide. Many of these foods can be especially beneficial for those managing diabetes due to their low glycemic index, high fiber content, and ability to help regulate blood sugar levels. As the leaves turn and the days grow shorter, incorporating fall produce into your diet supports overall health and diabetes management. Therefore, embracing the flavors of the season can be both nourishing and empowering for those looking to manage diabetes while enjoying all the best that fall has to offer.
Written and reviewed by Kristen O’Dell, MS, RD, CDCES
