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. So as important vitamins and minerals,” Tracy explains. “They’re also a good source of fiber and are lower in calories and carbohydrates than other foods. And that is great for blood sugar control. Aim to make half your plate nonstarchy vegetables.”
Mitchell agrees. Noting that many times people think fruits are the foods with the most water, even though many vegetables have high water content as well.
For instance, celery is about 95 percent water and packs a lot of fiber, Mitchell says.
Cucumbers are another hydrating option, coming in at about 96 percent water, Mitchell says. One cup of sliced cucumber is only 16 calories and packs a number of antioxidants, including vitamin C, manganese, and vitamin A, Tracy notes.
You can pair these vegetables with proteins, like hummus or reduced-fat string cheese. Or include them in protein-rich salads, Mitchell says. For instance, she suggests trying salads with proteins like chickpeas, reduced-fat cheese, fish, or chicken.
Mitchell emphasizes that it’s important to eat protein alongside these foods, which always helps slow how quickly any sugars enter the bloodstream.