Are Bell Peppers Good for Diabetes?

Doctors always recommend individuals with diabetes add fresh vegetables to their diet regimen. Since most vegetables are low in sugar levels, they can be a great food source for those who need to count their calories carefully. One such veggie that’s low on calories is the bell pepper. 

But are bell peppers good for diabetes?

Yes, bell peppers are good for diabetes. The fact that bell peppers are very low on carbs and don’t have too many calories allows them to effectively decrease your blood sugar levels. Bell peppers have a lot of fibers, which can also help prevent high sugar levels.

Stick around if you want to know how bell pepper lowers glucose levels and its many health benefits

Are Bell Peppers High In Sugar?

Bell pepper contains low amounts of sugar compared to other vegetables and fruits. You can get 4 grams of sugar from any average-sized bell pepper. This is why many healthcare experts recommend bell pepper for managing blood sugar levels. 

Four grams of sugar can be considered minimal when compared to other fruits, such as bananas, which contain 14 grams of sugar. Bell peppers also possess a lot of fiber, which controls sugar levels and prevents sudden blood sugar spikes. Different bell peppers have different sugar contents but offer somewhat the same effects. 

How Much Bell Pepper Can A Diabetic Eat Everyday?

A person with diabetes can eat around 45-60 grams of carbs with every meal, so they can easily add bell peppers to their diet regimen. Typically one serving of bell pepper is equivalent to a cup of sliced peppers, around 9 grams. Low carbs per serving make counting calories pretty easy

But can overeating bell pepper cause any side effects?

Overeating bell pepper won’t likely cause severe side effects, but you might experience minor effects such as bloating, stomach pain, digestive issues, stomach cramps, gas, heartburn, and skin irritation. Always stick to the specified amount determined by your doctor if you are a diabetic. 

Ways to Eat Bell Pepper If You Are A Diabetic 

Bell pepper is well known for its nutritional advantages and low-calorie content. This makes it one of the best ideal foods for a diabetic. I’ll list some of the best ways to cook and eat bell peppers below –

  • Bell peppers can be eaten raw as an evening snack or mixed with salad. You can slice them up and combine them with a dipping of your choice. 

Ways to Eat Bell Pepper If You Are A Diabetic

  • You can add sautéed bell peppers next to your main course. Sautéed bell peppers are one of the most flavorful side dishes, especially with a steak. You can season with salt, garlic, or lemon for added flavor.
  • You can roast the bell peppers if you want to experience their sweetness. Roasting the bell pepper will also increase its texture and flavor. You can roast it on a grill or in an oven. 
  • You stir-fry bell peppers with chicken, vegetables, or other dishes. You can use healthy oils such as vegetables, avocado, or olive oil for stir-frying them.

How to Incorporate Different Types of Bell Pepper In Your Meal

Orange bell pepper

Orange bell peppers have a refreshing, flavorful taste that makes them sweeter than green bell peppers and more reminiscent of the sweet taste of red and yellow peppers. Orange bell peppers offer three times the suggested daily consumption of vitamin C.

These bell peppers are an excellent provider of folic acid, iron, antioxidants, and fiber. Orange bell peppers are not as explosive as red or yellow bell peppers. But they are still ideal for enhancing the look and taste of salads, marinades, dips, and sauces and giving juice or smoothies an extra vitamin C kick.

Yellow bell pepper

The delicious taste and solid nutritional value of yellow bell peppers make them a popular pepper choice. When fully grown, yellow bell peppers are plucked from the plant and are rich in vitamin C, niacin, and iron. 

Because of their thick, succulent skin also keeps a char-grill flavor nicely, making them ideal for roasting or grilling on the BBQ. Similar to other bell peppers, they are adaptable and provide dishes with a beautiful splash of color. 

For an invigorating pre- or post-workout acceleration, the fruity taste makes them perfect for juicing or combining with apples, lime water, and a pinch of ginger!

Red bell pepper

Red bell peppers become exceptionally nutritious due to the ripening procedure, which also increases the amount of beta-carotene, vitamin A, and vitamin C. Red Bells are quite adaptable because of their sweet taste, which makes them simple to utilize in a range of dishes. They are the perfect bell pepper for sustaining a beautiful char taste from the grill, making them ideal for summer BBQs.

How Does Bell Pepper Lower Glucose Levels?

Bell peppers possess high levels of carbs and are low in calories, which helps to reduce sugar intake from food sources. Because of this, a tiny portion of glucose enters your bloodstream; thus, controlling blood sugar levels becomes very easy. Bell peppers also have polyphenols, which help to boost insulin levels.

You can lower the risks of hyperglycemia and improve blood glucose regulation by slowing down carb intake. This, in turn, also leads to a reduction in blood glucose levels.

How Does Bell Pepper Lower Glucose Levels?

Nutritional Advantages of Bell Peppers

Bell peppers have exceeding levels of vitamin C, which is good for the immune system and healing injuries. Bell peppers also contain vitamin A, which offers health benefits such as improved vision and smooth skin. 

Fibers in bell peppers help to prevent excess food cravings, control bowel movements and reduce cholesterol levels. The antioxidants in bell peppers safeguard you from free radicals and reduce the risk of heart issues

Bell peppers have a heavy amount of lutein and zeaxanthin. These compounds are essential for eye health and reversing age-related macular disorders. 

Components Red Green Yellow
Calories 37 24 50
Protein 1g 1g 2g
Carbs 7g 6g 12g
Fiber 2g 2g 2g
Vitamin C 152mg 97.5mg 341 mg
Vitamin B6 .3 mg .3 mg .3 mg
Sugar  5g 3g 0g
Fat 0g 0g 0g
Polyunsaturated 0g 0g 0g

Health Benefits of Bell Peppers 

Reduces high blood pressure levels 

All varieties of bell pepper are known to suppress the ACE enzyme, according to studies. A similar inhibitor stops the synthesis of angiotensin II, which narrows the blood vessels and arteries and raises blood pressure. Bell pepper’s ability to block ACE causes blood vessels and arteries to open up and loosen up, which lowers blood pressure.

Prevent heart disease

Type 2 diabetes, obesity, and high cholesterol levels all increase the risk of developing cardiovascular disease. According to studies, regularly eating pepper aids in controlling and managing certain risk factors. Additionally, bell pepper’s intense antioxidant concentration lowers inflammation and safeguards the heart.

Reduces the risk of cancer

Red bell pepper contains a lot of carotenoid pigments. Carotenoids function as antioxidants and also give bell peppers their red color. Red bell pepper contains a lot of carotenoid pigments. Carotenoids function as antioxidants and also give bell peppers their red color. Free radical generation in the cells, which harms DNA, is one of the root causes of cancer. Bell peppers are a fantastic source of antioxidants, which inhibit the generation of free radicals and aid in the treatment of cancer.

Promotes weight loss

The bell pepper compound capsaicin encourages the breakdown of giant molecules into tiny ones. Smaller lipid molecules are suitable as a second power source because larger fat molecules cannot be used as fuel. Therefore, eating bell peppers prevents the body from storing fat. 

Antimicrobial properties

Bell pepper works as an organic antimicrobial and inhibits the growth of germs and fungi. The bell pepper’s flavones, flavonols, alkaloids, and polyphenols are highly effective in dealing with bacteria. As a result, bell pepper is thought of as a convenient and secure solution to the management of infections.

Frequently Asked Questions (FAQs)

Is bell pepper good for managing blood sugar?

Green bell peppers are an excellent option for those with diabetes who must regulate their blood sugar because of their low carbohydrate content. Low-carb and low-calorie fruits like bell peppers aid in controlling high glucose levels, reducing risks, and managing diabetes.

Does eating red bell pepper cause side effects?

When taken in average amounts, bell pepper is safe. The bell pepper’s bioactive ingredient, capsaicin, is considered harmless in moderation. However, overeating can result in adverse side effects like runny nose, perspiration, and stomach ache.

How to use bell pepper for weight loss?

If you want the best weight loss results, red and yellow bell peppers should be added to meals. Both include compounds that can reduce hunger and are high in fiber.


Let us recap: are bell peppers good for diabetics? Bell peppers are indeed good for diabetics because of the following reasons:

  • The high volume of phytochemicals and antioxidants are abundant in bell peppers. These substances reduce your risk of many diabetes-related health issues by scavenging the dangerous free radicals from oxidative stress. 
  • Bell pepper has capsaicin, which boosts metabolism and accelerates fat burning, helping to reduce obesity and enhance general health. That is why bell pepper is good for diabetes and weight loss. 
  • Several investigations have demonstrated that consuming bell pepper together with a regular exercise program aids in weight loss and, as a result, maintains blood sugar control. 
  • Bell peppers have low GI levels. Low glycemic levels can promote healthy blood sugar levels since they can regulate carbohydrate intake. All variants of bell peppers are low in glycemic levels, some have low amounts, and some have moderate amounts. That’s why bell peppers are good for diabetes. 
Marzia Khan
Marzia Khan

Marzia Khan is the director of content and operations at RobustAlive. She contributes to content strategy and process management across product initiatives, RND, and the editorial. Her work has been featured in The New York Times, Frontline, and the PBS. Before joining RobustAlive, she also co-authored award-winning research on health and wellness and participated in various initiatives to increase awareness about healthy living and chronic disease prevention. She acts as the co-editor for RobustAlive and brings an expansive network of connections to the table while managing activity execution where required.