Broccoli, spinach, and cabbage are three diabetes-friendly veggies because they are low in starch.
Filling up with vegetables is a great way to keep your blood sugar levels in check. What’s more, a diet high in veggies is associated with weight loss and a reduced risk of gaining weight or becoming obese, which, research has noted, is an independent risk factor for type 2 diabetes. In fact, according to a 2022 study in the journal Frontiers in Public Health, 80 to 90 percent of people with type 2 diabetes are overweight or obese.
Prioritizing blood sugar and weight management are important for people with diabetes at all times. Adopting or improving your whole foods–based, low-carb diet is one way to do just that, notes the American Diabetes Association. And veggies should certainly be part of the menu, registered dietitians agree.
Starchy vs. Nonstarchy Veggies: What’s the Difference?
When it comes to eating veggies to improve diabetes management, some veggies are better than others.
Starchy vegetables such as corn, potatoes, and yams are high in carbohydrates, which can have a direct effect on your blood sugar.
That doesn’t mean this type of veggie is unhealthy or off-limits. Indeed, eating starchy vegetables in moderate portions can be better than consuming other carb-laden fare. “If you compare many starchy vegetables — such as butternut and acorn squash, peas, and sweet potatoes — to refined carbohydrates like [white] rice, pasta, and breads, you’ll find that the starchy vegetables often contain more fiber, potassium, and other essential vitamins than their grain counterparts,” says Nicole Rubenstein, RD, owner of Racer’s Edge Nutrition in Denver.
Still, eating low-carb vegetables such as those listed below is a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive.
RELATED: 8 Healthy Carbs for People With Type 2 Diabetes
How Many Carbs Can People With Diabetes Eat?
The Centers for Disease Control and Prevention (CDC) recommends that, on average, people with diabetes receive about 45 percent of their calories from carbohydrates, with the rest coming from lean protein from foods such as fish, chicken, and tofu, as well as heart-healthy fats from plant sources like beans and fish. “I often advise my patients with diabetes to follow the plate method [from the CDC]: ¼ plate lean protein, ¼ plate starchy vegetables or whole grains, and ½ plate nonstarchy vegetables,” says Rubenstein. Make sure you’re working with a 9-inch dinner plate, not a platter.
That half a plate won’t just contain plenty of vitamins and minerals but also lots of fiber to help with blood sugar control, Rubenstein explains. “Soluble fiber, in particular, can help to lower postmeal blood sugar levels. Some vegetables, along with legumes (beans) and other plant foods, are loaded with soluble fiber.” Brussels sprouts and asparagus are among the low-carb vegetables that fall in this category. “In addition, including more fiber in your diet helps to increase fullness. Start your meal by eating a large portion of vegetables. This may help you keep your portions of other high-calorie and high-carbohydrate foods smaller, benefitting your blood sugar and your waistline,” Rubsenstein says.
Don’t Avoid Veggies Due to Gastrointestinal Issues — Talk to Your Doctor
If you find that eating vegetables is hard on your stomach, don’t give up, says Rubenstein. “Some people struggle with digesting raw vegetables, like salads. Others report excessive gas with cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts. Some medical conditions, such as irritable bowel syndrome, Crohn’s disease, and colitis, can make it hard to digest vegetables as well.” If you fall into any of these categories, work with your healthcare team to figure out which vegetables you are able to tolerate. Get creative, and find new ways to prepare these vegetables so you feel like you have variety with the few vegetables you are able to tolerate.
“If you’re unsure which ones cause you digestive difficulties, work with a registered dietitian to help you meal-plan and better understand your food intolerances,” she adds.
Also, don’t discount the importance of gradually increasing intake of fiber (of which veggies have lots) and drinking plenty of water along the way. The Mayo Clinic points out that not taking these steps can similarly lead to digestive problems.
RELATED: What Are the Healthiest Ways to Prepare Veggies if You Have Diabetes?
How Nutrients in Vegetables Can Affect Diabetes and Its Complications
A balanced diet that includes a variety of nutrients is a great defense against the complications that can arise from having type 2 diabetes, including cardiovascular disease, says Jordana Turkel, RD, CDCES, from Park Avenue Endocrinology and Nutrition in New York City. When it comes to vegetables, Turkel describes the approach as “eating colorfully.”
“My rule of thumb to patients is to make sure when you are making a salad that you have three different-colored vegetables,” Turkel says. “At minimum, that will ensure that you are getting at least a different variety of vitamins and minerals.”
She also notes that foods high in antioxidants may prevent or delay the progression of diabetes complications, such as cardiovascular disease and peripheral neuropathy (nerve damage), as the Mayo Clinic also notes. Antioxidants such as vitamins C and E, as well as beta-carotene and lycopene, are thought to help guard against the oxidative stress caused by unstable molecules that damage cells and body tissue such as blood vessels, research has shown. Prolonged periods of high blood sugar can promote oxidative stress, according to a review of research.
Antioxidants can help prevent or delay the damage if they are consumed in food as part of a balanced diet, as opposed to in supplements, research shows. For example, one study looked at overall antioxidant intake among 32,000 women over age 49 and found that those whose diets contained the most antioxidants had the lowest risk of heart attack 7 to 10 years later.
Meanwhile, foods that are rich in vitamin B12 can be especially beneficial for people who are taking the diabetes medication metformin (Metformin Eqv-Fortamet), says Rubenstein. “People who have diabetes that have been on metformin for a long time are at higher risk for a B12 deficiency,” she notes.
With all that said, load your plate with the following diabetes-friendly, low-carb veggies:
Spinach Is a Nutritious Salad Base or Omelet Ingredient
Popeye had the right idea when he bulked up on green, leafy spinach.
One cup of raw spinach has only 1 gram (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). The vegetable is a wise addition to a diabetes-friendly diet because it’s loaded with antioxidants such as vitamin A (94 percent of the daily value, or DV).
Either use fresh leaves, such as in your salad, or opt for canned or frozen versions with no added salt if you are on a salt-restrictive diet, says Rubenstein. She suggests folding spinach into your egg omelet at breakfast. Not only will the omelet contain the aforementioned nutrients, but the eggs provide 6 percent of the DV for vitamin B12, per the USDA.
How to Cook It: Brussels Sprouts
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Tomatoes, Eaten Raw and Sliced, Are a Colorful Snack
Tomatoes, another superfood for diabetes, contain fewer than 5 g of carbs per medium whole tomato, according to the USDA. They are high in the antioxidants vitamin C — 16.9 milligrams (mg), or 19 percent of the DV — and lycopene, which gives red tomatoes their color.
Sliced or diced raw tomatoes are a great way to brighten up your colorful salad. Roasting them in the oven is another healthy way to prepare them, says Turkel.
Broccoli Makes for the Perfect Sautéed Veggie Side Dish
If you’re not already eating broccoli, make a point of adding it to your diabetes-friendly diet.
According to the USDA, it’s low in carbohydrates at less than 5 g per cup raw, and loaded with vitamin C (69.4 mg, or more than 70 percent of the DV), fiber (1.82 g, or approximately 6.6 percent of the DV), and iron (0.5 mg, or 2.9 percent of the DV). Broccoli is another great candidate for roasting.
Turkel also suggests sautéeing veggies in olive oil, canola oil, or avocado oil, which provide heart-healthy monounsaturated and polyunsaturated oils, according to the American Heart Association.
RELATED: 20 Quick and Easy Snack Ideas for People With Diabetes
Cabbage Is a Healthy Ingredient to Add to Your Stir-Fry Recipes
A cup of chopped, green, raw cabbage has 5 g of carbs, according to the USDA. Eating this vegetable is an inexpensive way to add vitamin C (51.3 mg, or 50 percent of the DV) and vitamin K (34.4 micrograms, or about 25 percent of the DV) to your diabetes-friendly diet.
Sautée cabbage into your next healthy stir-fry.
Brussels Sprouts Are Delicious When Roasted in the Oven
Brussels sprouts have grown more popular in recent years — and they definitely deserve a place in your diabetes meal plan.
Cooked fresh, 1 cup of sprouts has 11 g of carbs, according to the USDA. Furthermore, the same serving of these mini cabbages is full of vitamin C (96.8 mg, or 105 percent of the DV), potassium (488 mg, or 10 percent of the DV), and fiber (4 g, or 16 percent of the DV).
Fresh Brussels sprouts are another great candidate for roasting.
8 Whole Grains That Can Help for Type 2 Diabetes
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Cauliflower, When ‘Riced,’ Is a Smart Rice Alternative
Another low-carbohydrate veggie that is gaining popularity, especially in “riced” form, is cauliflower. Consider enjoying it this way to help stabilize your blood sugar, says Rubenstein.
According to the USDA, 1 cup of raw chopped pieces has 5 g of carbs. Plus, this vegetable is brimming with nutrients, with the same serving size providing vitamin C (51.6 mg, or 57 percent of the DV) and folate (61 mg, or 15 percent of the DV).
Asparagus Is a Flavorful Veggie Side When Grilled With Olive Oil and Vinegar
This flavorful veggie only has 7 g of carbs per cup when cooked fresh, according to the USDA. It’s also packed with vitamin A (90 micrograms, 10 percent of the DV) and vitamin K (91 micrograms, or roughly 80 percent of the DV).
Grill asparagus, and drizzle it with olive oil and balsamic vinegar and a touch of salt and pepper to add flavor, Rubenstein suggests.
Additional reporting by Regina Boyle Wheeler.