Great news! I tell clients: if you like vegetables, you’ll never go hungry while watching your weight and eating healthfully! That’s because nature has given us a treasure trove of nutrient-dense, filling, non-starchy vegetables with minimal calories and very few carbs. Adding broccoli, spinach, green beans, tomatoes, or carrots to your plate instead of higher-calorie foods may help you control both your weight and your blood sugar. In the diabetes meal-planning world, we estimate portions based on the amount of food containing about fifteen grams of carbohydrate. That’s about ½ cup boiled potatoes or corn or a single slice of wheat bread. But, for the non-starchy vegetables, you can eat lots more than ½ cup for fifteen grams of carbohydrate! In fact, you can usually enjoy about 1½ cups cooked vegetable for the same amount of carbs! Here are six of my favorite non-starchy vegetables. Enjoy them on their own or mix them up, making chopped salads, stir fries, mixed roasted veggies, and other medleys, always making sure they fit into your meal plan.
Jill Weisenberger, MS, RD, CDE*, is the author of Diabetes Weight Loss Week by Week. Weisenberger is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
*“Certified Diabetes Educator” and “CDE” are certification marks owned and registered by the National Certification Board for Diabetes Educators (NCBDE). NCBDE is not affiliated in any way with Sanofi US. NCBDE does not sponsor or endorse any diabetes-related products or services.