September Seasonal Produce- What to Snag and What to Avoid for Diabetes Care & Prevention

Can you believe it’s already September?! With a new month, comes new produce that is in “peak season.” Here in NYC, there’s a lot of fresh fruit and vegetables that are ready to be enjoyed.

So, keeping this produce in mind, which options are best for diabetes care and prevention? Look no further, I’ve got you covered.

Did you know, according to the CDC, only 1 in 10 Americans get the recommended amount of fruits and vegetables a day? This amount is 2 cups per day of fruit and 2 to 3 cups per day of vegetables. If you're managing diabetes or pre-diabetic, getting plenty of nutrient-rich and fiber-loaded vegetables can help with both your blood sugar management and long-term condition management.

Let’s start with what to snag this September

To Buy: Fresh Produce

1. Carrots: Full of vitamin A to help with immunity & eyesight, as well as fiber-rich… Keeping you fuller for longer

2. Broccoli & Cauliflower: Helps with metabolizing glucose and cholesterol and helps as a prebiotic for a healthy gut

3. Cabbage: Lots of vitamin C for heart health

4. Eggplant: High fiber and low calorie

5. Berries: Known as a “superfood” by the American Diabetes Association

6. Apples & Pears: Fiber that slows spikes in blood sugar… Yes please!

7. Peaches: Packed with antioxidants for heart health & digestion

8. Corn: High fiber (Avoid additions like butter and salt)

To Avoid: Produce

Keep in mind that the below foods have a high glycemic index and many have added sugars that might surprise you….

1. Mango

2. Banana

3. Pineapple

4. Watermelon

5. Papaya

6. Canned Fuit

7. Dried Fruit

8. Fruit Juices

A Helpful Planning Tip

Now that you know some of the great September produce to grab, pick a few different options of the ones mentioned above. What sounds good to you? Next time you’re at the store, stock up! See below for some of my favorite meals using the above:

1. Air fryer vegetable medley with Carrots, Broccoli & Cauliflower… Seasoned with garlic powder

2. Fresh popped popcorn

3. Eggplant and corn salad (I don’t use salt)

4. Plain greek yogurt with mixed berries or fruit

5. Air fryer apples sprinkled with cinnamon

Enjoy the many options for fresh produce this September!