Savor the season: Summer veggies and fruits to help lower blood sugar

Published: Jul. 17, 2025

3 min read

Table of contents

The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

Summer brings with it some of the year’s most delicious, nutrient-packed produce. From juicy berries and crisp cucumbers to creamy avocados and sweet corn, in-season fruits and veggies taste amazing and can support stable blood sugar levels.

Let's take a look at how to make the most of summer’s bounty, using it to nourish your body, boost energy, and create healthy habits.

Why summer produce is great for glucose health

Many fruits and veggies at their peak during summer are naturally high in fiber, antioxidants, and essential nutrients. Together, these components help support steady glucose levels and overall health.

Take fiber, for example. Found in leafy greens like spinach and kale, as well as in apples, berries, okra, and more, fiber helps slow the absorption of glucose in your bloodstream after meals. That means fewer glucose spikes and crashes, and more stable energy throughout the day. It also supports gut health and can help lower LDL (or “bad”) cholesterol. In general, adults should aim for about 25–38 grams of fiber per day.

Other fruits and veggies—like tomatoes, apricots, bell peppers, and carrots—are packed with antioxidants and vitamins that may help fight inflammation. And berries bring both antioxidants and potential blood sugar benefits by improving insulin sensitivity and lowering blood sugar.

Below are a few easy ways to get more produce onto your plate this season.

1. Mix and match flavors

There’s no one right way to combine fruits and veggies. The best pairings are the ones you enjoy, and the ones that help you feel your best. Here are a few ideas to get you started:

Berries and avocados

Blend them into a smoothie for a fiber- and healthy fat–boosted breakfast.

Beets and apples 

Toss with arugula, low-fat feta, and balsamic dressing, then sprinkle pumpkin seeds on top for crunch and protein.

Avocado, bell peppers, cucumber, and carrots 

Upgrade your guac by folding in diced bell pepper. Skip the chips and scoop with cucumber rounds or carrot sticks.

Cucumber and apricots 

This bright, potassium-rich combo is perfect for summer. Add red onion and a lime-cilantro dressing for a refreshing side salad.

2. Keep your produce fresher, longer

To get the most from your seasonal haul, a little prep goes a long way:

Wash and store

Clean fruits, cucumbers, and peppers in advance and store them in clear containers so they’re easy to grab for snacks or quick meals.

Freeze what you can 

Most fruits and veggies freeze well. Add frozen berries to smoothies, freeze leftover carrots and celery for soup, or make homemade fruit popsicles for a naturally sweet treat.

Pickle away 

Use equal parts water and vinegar, your favorite spices, and an airtight container. Try pickling zucchini, cucumbers, carrots, or onions for a tangy topper for salads and bowls.

3. Try something new

Summer is the perfect time to explore beyond your usual produce picks. Here are a few ideas:

Taste something unfamiliar 

If you’re bored with your usual meal prep, throw something new into the mix. Ever tried chayote? This fiber-rich summer squash is native to Central America and full of folate and magnesium. Try sautéing it with garlic, olive oil, and fresh herbs.

Grill some kabobs 

Layer skewers with bell peppers, eggplant, squash, and cherry tomatoes. Add lean protein, like fish or chicken, for a colorful and satisfying meal.

Make fresh salsa 

Skip the store-bought version (often loaded with sodium or sugar) and chop your own blend of tomatoes, tomatillos, onion, garlic, and cilantro. Add a chili pepper for extra heat.

Eat well, feel well

Adding more seasonal fruits and vegetables to your meals is one of the simplest and most delicious ways to support your glucose health. Whether you’re exploring new flavor combos, preserving the freshness of your favorites, or discovering a fruit you’ve never tried before, there are endless ways to savor summer while caring for your body.

This season, let fresh produce inspire you. And if you’re using Stelo, you’ll get a detailed look at how these vibrant additions impact your glucose patterns. It’s all part of creating a deeper, more personalized connection to your health, experimenting, and building healthy habits that last.