The Best Hydrating Foods for 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,” Tracy says. “They’re also a good source of fiber, and are lower in calories and carbohydrates than other foods, which is great for blood sugar control. Aim to make half your plate nonstarchy vegetables.”

People often think fruits are the foods with the most water, even though many vegetables have high water content as well, Mitchell says.

For instance, celery consists of between 90 and 99 percent water, according to research.

Cucumbers are another hydrating option, coming in at about 96 percent water, Mitchell says. One cup of sliced cucumber is about 16 calories, according to the U.S. Department of Agriculture (USDA).

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

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Bell peppers are another great nonstarchy vegetable with high water content, Mitchell says, noting that they also offer vitamin C and fiber.

“Fiber slows down how fast everything digests, and thus how fast sugar enters the bloodstream,” Mitchell says. According to one study, women who took in more than 25 grams (g) per day of fiber and men who consumed more than 38 g per day had a 20 to 30 percent reduced risk of developing type 2 diabetes.

One medium green bell pepper packs about 2 g of fiber, for 24 calories and 5.5 g of carbs, according to the USDA. Plus, they’re hydrating — bell peppers are about 94 percent water, according to MyFoodData.com. They also contain some potassium, which is essential for regulating heart and kidney function, nerve transmission, and muscular function, according to the National Institutes of Health’s Office of Dietary Supplements (ODS). Potassium is also an electrolyte, a type of nutrient that plays an important role in hydration in the body, according to University of Michigan Health.

If you opt for red bell peppers instead, you’ll be adding another powerful antioxidant called beta carotene to your diet, according to Tufts University. Beta carotene is a form of vitamin A and is crucial for eye health.

You can pair bell peppers with options like reduced-fat cheese, nuts, and hummus, Mitchell says. You can even toss them into chopped salads for a burst of color, fiber, and hydration.

Greens, like lettuce, can also be very hydrating, according to Mitchell. She says to opt for a richer, darker green lettuce, which packs more nutrients and vitamins than lighter-colored lettuces.

One of those darker greens? Spinach. It’s an excellent source of vitamin K, with 121 percent of your daily value in 1 cup, according to the ODS. Vitamin K is a nutrient that “plays a major role in your body’s ability to form blood clots,” Tracy says. “Spinach is also a good source of potassium and is low in carbohydrates.”

And even though it’s not crunchy iceberg lettuce, spinach is surprisingly hydrating, coming in at between 90 and 99 percent water, which is the same percentage as celery.

Other options include kale and arugula. According to the USDA, kale has minerals like calcium, potassium, and magnesium, along with vitamins A, C, and K, and arugula contains calcium, vitamin A, and vitamin C.

You could cook the spinach to pack more into a serving, or opt for a leafy green salad with protein and extra veggies. Another creative way to keep your hydration levels up? Add some mint or basil leaves to your water to give it a new, interesting taste — the trick also works with additions like cucumber, lemon, lime, and frozen fruit, Mitchell says.

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Tomatoes are another great hydrating option. According to the USDA, 1 cup of cherry tomatoes contains about 27 calories and 6 carbs. They’re also an excellent source of vitamin C and potassium, but low in carbohydrates, Tracy says.

Tomatoes also contain lycopene. “Lycopene not only provides the rich red color in tomatoes, but it acts as a powerful antioxidant to protect your cells,” she says. According to the University of California, San Francisco, lycopene is best absorbed when the tomatoes are cooked, so aim to have cooked tomatoes at least twice a week to get the most nutrients.

Tomatoes clock in at about 95 percent water, notes MyFoodData.com. One medium red tomato contains only about 5 g of carbs, while packing about 1.5 g of fiber, according to the USDA. Tomatoes also offer some vitamin A, which supports the body’s immune system and promotes healthy eyes, skin, and cell growth, according to the ODS.

You could pair tomatoes with reduced-fat mozzarella cheese and basil for a refreshing caprese salad, or throw tomatoes into a salad packed with beans and other veggies. 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, according to Mitchell. “It’s very refreshing in the summer,” she says. Try a gazpacho featuring tomatoes, zucchini, and cucumber. Toss 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 fruits. “With fruit, it depends on choosing those that have more fiber,” Mitchell says. Fiber slows down how fast your body digests those fruits, and thus how quickly they affect your blood sugar, she explains.

One great option is to choose fruits with skins on them, Mitchell says, as the skins provide additional fiber. For instance, she suggests trying apple slices and peanut butter for a hydrating, protein-rich snack, noting that apples are a good source of fiber; one medium apple has 4.5 g of fiber. And that’s all it takes to put you well on your way to meeting your fiber goal, which the Mayo Clinic recommends setting at 21 to 25 g per day for women and 30 to 38 g per day for men.

Other ideas on how to eat an apple a day? Pair it with a piece of reduced-fat string cheese, or switch it up and swap in a pear or a peach instead.

These fruits shouldn’t cause a spike in your blood sugar, though you should still monitor it to be safe. Another test? “If you have diabetes and notice you’re constantly running to the bathroom more than normal, it’s important to check your blood sugar, as it may be too high,” Tracy says. “When blood sugars are high, the kidneys are working harder to flush out the excess sugar, which increases thirst and leads to more bathroom breaks.”

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Fruits with seeds are another great high-fiber, hydrating option. Berries especially are a great source of antioxidants like anthocyanin, Mitchell says, and they have plenty of vitamin C. Try blackberries, raspberries,  strawberries, or blueberries, and pair them with some nuts for a nourishing snack.

Tracy agrees, noting that berries are both high in nutrients and low in calories — for instance, eight medium strawberries (about 1 cup, sliced) have about 13 g of carbohydrates and 53 calories, according to the USDA. Three-quarters of a cup of raspberries and blackberries are about the same, Tracy says. Blueberries come in only slightly higher, at about 16 g of carbs per ¾-cup serving, according to the USDA.

If you’re not feeling like berries, you can opt for other hydrating, seed-containing fruits, including kiwis and watermelons, both of which pack water, fiber, and nutrients. One cup of watermelon has about 11 g of carbohydrates and contains almost a cup of water as well, Tracy says, while one kiwi has about 10 g of carbohydrates, notes the USDA.

Try pairing these fruits with plain nonfat or low-fat Greek yogurt, Tracy suggests.