Eating Arizona seasonal foods can benefit people of all ages and people with various medical conditions, including diabetes. So, if you have diabetes and are looking for a new way to plan your meals, you may discover it is easier to add Arizona-grown seasonal foods to your diet. This guide provides everything you need to know about incorporating seasonal fruits and vegetables for healthy eating for diabetes.
Contact Haven Health to learn about our skilled nursing and assisted living facilities.
What Are the Best Seasonal Foods Grown in Arizona for Managing Diabetes?
There is a wide variety of seasonal foods grown in Arizona that can help manage diabetes, such as:
- Dark green leafy veggies
- Squashes
- Berries
- Asparagus
- Tomatoes
- Sweet peppers
- Cucumbers
- Melons
- Broccoli
- Apples
- Citrus fruits
How Does Consuming Local Produce Benefit Individuals With Diabetes?
Consuming local produce provides several benefits, whether you have diabetes or are just looking to eat healthier as you age to reduce the risks of developing diabetes, including:
- Diversifying your diet: You can enjoy a variety of vegetables and fruits that provide minerals and vitamins while helping you regulate blood sugar levels. Plus, you get a variety of options throughout the year.
- Increased nutritional value and taste: Eating in-season produce has the highest nutrients and best taste since it hasn’t been stored or shipped elsewhere, where it can lose nutrients and not be as flavorful.
- Lowers hemoglobin A1C levels: Research studies have found that eating local produce helped lower hemoglobin A1C levels in study participants. As a result, it can make it easier to manage one’s diabetes and reduce the risk of developing diabetes in high-risk individuals.
Other benefits of purchasing Arizona seasonal foods are:
- Supporting local farmers
- Seasonal produce is affordable
- It’s good for the environment
Related: The Role of Dieticians in Skilled Nursing Facilities
Which Arizona-Grown Vegetables Are Most Beneficial for a Diabetic Diet?
Several Arizona-grown seasonal vegetables are beneficial for a diabetes diet. These veggies help provide a variety of nutrients, vitamins, and minerals while helping reduce and manage blood glucose levels. Some of the different Arizona-grown vegetables you can eat as part of a diabetes diet are:
- October – May: Spinach
- October – March: Broccoli
- October – May: Lettuce
- January – April: Celery
- March – April: Asparagus
- April – September: Zucchini
- April – September: Summer squash
- April – September: Cucumbers
- May – November: Tomatoes
- June – October: Green beans
- July – October: Sweet peppers
- August – November: Winter squash
- December – May: Greens
Can Seasonal Fruits From Arizona Be Included in a Diabetes-Friendly Diet?
Many people have heard the myth that fruits should be avoided when you have diabetes. However, this is not the case. Several different types of seasonal fruits can be included as part of your diabetes-friendly diet in Arizona, such as:
- July – September: Apples
- May – June: Apricots
- May – early June: Blackberries
- June – early July: Blueberries
- June – August: Cantaloupe
- December – March: Grapefruit
- July – August: Grapes
- June – August: Honeydew
- May – July: Nectarines
- December – March: Oranges
- May – August: Peaches
- Mid-August – September: Pears
- June – August: Plums
- February – April: Strawberries
- December – March: Tangerines
- June – August: Watermelon
However, it is important to limit yourself to one serving of fruit that does not have more than 15 grams of carbohydrates, according to the Mayo Clinic. Additionally, the fruit should be fresh.
Meal Ideas Using Arizona-Grown Seasonal Foods for Diabetes
There are plenty of great meal ideas you can find using Arizona-grown seasonal foods, like:
- Spinach and asparagus omelet
- Mixed greens and strawberry salad
- Tomato, sweet pepper, and cucumber salad
- Grilled chicken with grilled zucchini
- Berry smoothies
- Citrus smoothies
- Stuffed sweet peppers
- Homemade seasonal vegetable soups
Nutritional Benefits of Specific Arizona-Grown Foods for Diabetes Management
- Sweet peppers: Sweet peppers have beta-carotene, antioxidants, and vitamin C.
- Asparagus: Asparagus can help with blood glucose management, and it is high in folate, which helps with inflammation.
- Tomatoes: Tomatoes contain carotenoid pigment, vitamin C, and lycopene, which can help manage diabetes and reduce the risk of developing it. These nutrients also make it easier to manage blood sugar levels.
- Broccoli: Broccoli contains vitamins C and K and helps manage blood glucose levels.
- Spinach: Spinach is a leafy green with calcium, antioxidants, iron, folic acid, and vitamins A, C, and K, which can help manage blood sugar levels and reduce the risk of developing diabetes.
Tips for Sourcing and Selecting the Best Seasonal Produce in Arizona
To get the best seasonal produce selections in Arizona, you must skip the grocery store. Instead, look for farmers’ markets in your area. Farmers’ markets offer the freshest produce because it comes right off the farm and is not stored or shipped, causing it to lose nutrients and taste. When shopping at farmers’ markets, use these tips to get the best seasonal produce:
- Know what produce is in season: It is important to know what is in season before hitting the farmers’ market. This will help you plan your meals and know what to expect when visiting the farmers’ market.
- Browse before buying: Take the time to browse all the different produce available. Some farmers may have better quality produce, while others may have better prices. Some farmers may even have seasonal produce that others do not.
- Bring cash: Many farmers’ markets are not able to take credit or debit cards. It is best to come prepared by bringing along plenty of cash.
- Bring reusable shopping bags: Not all stands will have bags for bagging the produce.
- Purchase whole fruits and veggies: Some stands may offer fruits and veggies already cut up and sliced. However, they can lose their nutritional value and flavor when they are not consumed immediately. It is better to get the whole thing because it also stores longer.
- Go in the afternoon: If you go later in the day before the farmers’ market closes, you may be able to get better deals on the seasonal produce. However, you need to be more flexible in what you want since they may be out of some things.
Related: Tips for Managing Diabetes in Assisted Living
The Impact of Seasonal Eating on Blood Sugar Levels
As mentioned previously, several research studies have shown that eating seasonal produce can help lower blood sugar levels.
Are There Any Arizona-Grown Superfoods Particularly Good for Diabetes?
There are several Arizona-grown superfoods good for managing diabetes and reducing the risks of developing it, including:
- Berries — strawberries, blueberries, blackberries
- Spinach and leafy greens
- Asparagus
- Green beans
- Summer squash
- Winter squash
- Zucchini
- Broccoli
Enjoy Arizona Seasonal Foods at Haven Health
At Heaven Health, our assisted living facilities and skilled nursing facilities provide access to Arizona seasonal foods for our residents. At our assisted living facilities, we help provide transportation to local farmers’ markets. We also incorporate seasonal foods into our meal plans at both our assisted living and nursing facilities.
Contact Haven Health to learn more about our facilities today.
Sources:
Bryce, R., et al. (2017). Participation in a farmers’ Market Fruit and Vegetable Prescription Program at a Federally Qualified Health Center Improves Hemoglobin A1c in Low Income Uncontrolled Diabetics.
Castro, M. (2022). Diabetes Diet: Should I Avoid Sweet Fruits?
6 Superfoods for Diabetes. (2022).