The Best Hydrating Foods for People With Diabetes

If you’re looking for hydrating foods that won’t spike your blood sugar, nonstarchy vegetables are some of your best options.

“Nonstarchy vegetables are rich in water, as well as important vitamins and minerals,” says Tracy. “They’re also a good source of fiber, and lower in calories and carbohydrates than other foods, which is great for blood sugar control. Aim to fill half your plate with nonstarchy vegetables.”

You can dip these vegetables in hummus, pair them with reduced-fat string cheese, or include them in salads, says Mitchell. She suggests adding them to salads alongside proteins like chickpeas, reduced-fat cheese, fish, or chicken.

Mitchell recommends pairing bell peppers with reduced-fat cheese, nuts, and hummus. You can also toss them into chopped salads for a burst of color, fiber, and hydration.

Greens can also be very hydrating, according to Mitchell. She says to opt for richer, darker green lettuces, which contain higher quantities of nutrients than lighter-colored varieties.

You can cook spinach down (by sautéing or blanching it) to pack more into a serving, or opt for a leafy green salad with your preferred protein and extra vegetable toppings.

You can pair tomatoes with reduced-fat mozzarella cheese and basil for a refreshing caprese salad, or throw them into a salad packed with beans and other vegetables, suggests Mitchell. You can get even more creative and opt for a refreshing gazpacho — a cold, vegetable-based soup that doesn’t have a lot of sugar, but does contain a good amount of water, and is loaded with antioxidants. “It’s very refreshing in the summer,” she says. Try a gazpacho featuring tomatoes, zucchini, and cucumber, tossing in some bell peppers and onions for extra nutrients and flavor.

If you have diabetes and are searching for hydrating foods, you don’t have to skip fruit altogether. Instead, it’s about choosing varieties with more fiber, says Mitchell. Fiber slows down how fast your body digests food and therefore how quickly it affects your blood sugar, she explains.

Apples shouldn’t cause a spike in your blood sugar, especially when paired with protein, though it’s safest to monitor your readings consistently, says Tracy.

Tracy agrees, noting that berries are both high in nutrients and low in calories.

Try strawberries, blueberries, blackberries, or raspberries, pairing them with some nuts for a nourishing snack. Tracy suggests adding them to plain nonfat or low-fat Greek yogurt.