If you are living with diabetes, you may be following a diabetes diet plan that includes monitoring how many carbohydrates you eat every day. This is because too many carbs can cause blood sugar levels to spike.
But even if you’re counting carbs, it’s still important to eat a balanced diet that includes healthy vegetables — and the best kind for people with type 2 diabetes are non-starchy vegetables.
In this article, we’ll explore:
- Why Are Non-Starchy Vegetables Helpful for Diabetes?
- What Are Non-Starchy Vegetables?
- Starchy Versus Non-starchy Vegetables
- Non-starchy Vegetables List
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Why Are Non-Starchy Vegetables Helpful for Diabetes?
When we eat and drink, our bodies break down the carbohydrates in our food into a kind of sugar called glucose, which is then turned into energy. People with diabetes do not produce enough insulin or cannot effectively use the insulin their body is making to successfully move glucose into their body's cells, where it is used immediately for energy or stored as glycogen. This causes an increase in blood sugar levels.
Non-starchy vegetables contain fewer carbohydrates, which makes them less likely to increase blood sugar levels. They have other benefits, too, explains Shaelyn Gurzick, R.D., C.D.C.E.S., C.N.S.C., clinical dietitian and diabetes educator at the City of Hope® Department of Diabetes, Endocrinology & Metabolism.
“Non-starchy vegetables contain higher amounts of fiber, vitamins and minerals,” she says. “Fiber intake benefits blood sugar stabilization, weight management and digestive and cardiovascular health. It may also help reduce the risk of developing certain cancers.”
What Are Non-Starchy Vegetables?
Starch is a type of carbohydrate found in most kinds of fruit, vegetables and grains. Non-starchy vegetables are those that have fewer carbohydrates and fewer calories.
“I recommend bulking up meals with non-starchy veggies, intending to make half of your plate non-starchy vegetables,” says Gurzick. “Non-starchy vegetables provide nutrients our body needs and are lower in calories, so it’s an easy way to volumize our meals.”
Starchy Versus Non-starchy Vegetables
Starchy vegetables are those with more carbohydrates and, usually, more calories. Common starchy vegetables to be mindful of portion sizes when managing blood sugars are:
- Potatoes
- Peas
- Corn
- Beans
- Lentils
- Yams
- Parsnips
- Winter Squashes (acorn and butternut)
Non-starchy Vegetables List
Being diagnosed with diabetes can be overwhelming, so Gurzick recommends that new patients start out focusing on one or two areas of their diet — like managing carb intake.
“When you feel comfortable and confident with the first couple of changes, you can continue tackling other areas needing improvement. Small changes still can have a large impact,” she says.
Some non-starchy veggies to consider incorporating are:
- Spinach
- Artichokes and artichoke hearts
- Asparagus
- Baby corn
- Bamboo shoots
- Brussels sprouts
- Broccoli
- Cabbage (green, bok choy, Chinese)
- Carrots
- Cauliflower
- Celery
- Cucumber
- Daikon
- Eggplant
- Greens (collard, kale, mustard, turnip)
- Hearts of palm
- Kohlrabi
- Leeks
- Mushrooms
- Okra
- Onions
- Peppers
- Radishes
- Rutabaga
- Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
- Sprouts
- Squash (summer, spaghetti, zucchini)
- Sugar snap peas
- Swiss chard
- Tomato
- Turnips
- Water chestnuts
If you or a loved one has been diagnosed with lung cancer and are looking for a second opinion, call us 24/7 at 877-524-4673.