When we recommend to people that it’s best to eat a low carb diet for diabetes – they often say “But, don’t I need to eat carbs?”
Sure, you do.
A low carb diet is not a no carb diet.
But something that most people don’t realize is that vegetables are carbohydrates, too.
In fact, they are the type of carbohydrates most of us need to eat more of.
So, we’ve recently talked about starch and root vegetables and potatoes, now we’re going to cover the best vegetables to eat as a diabetic.
Why You Need To Eat More Vegetables
I could give you a dozen reasons why you need to eat more vegetables because research shows they have unlimited health benefits – they really are incredible – but I’ll give you just a few reasons right now.
Low in carbs
You’ll see in just a minute in the food charts below, that vegetables are low in carbohydrates. This makes them the perfect source of carbs because they are not going to send your blood sugar soaring like bread, pasta, or rice.
Lots of Nutrients
Vegetables contain many protective ingredients such as antioxidants, flavonoids, vitamins, minerals, and fiber – these all help ward off disease, reduce diabetic complications and keep the cells and organs in your body healthier.
Lower Blood Sugar, A1C & Cholesterol
Research shows that increasing your vegetable intake helps lower blood sugar A1C and cholesterol.
Promote Healthy Digestion
Eating your vegetables helps promote a healthy bowel and keeps you regular!
Eating more veggies is the easiest way to get your daily requirement of dietary fiber and will help reduce your risk of colon cancer and keep you super healthy – or help you get healthy again.
Did you know that your gastrointestinal tract is one of the largest immune organs in your body?
It hosts 70-80% of our immune system and a whole range of gut bacteria that dramatically impact our health.
When we feed the gut bacteria veggies, it helps promote the good guys to do their job of keeping us healthy – keeping the bad guys in check so they don’t have a chance to run riot.
Best Vegetables For Diabetes
Okay, let’s look at some food lists and all the ones you’ll find on these lists are great veggie options to include.
Green Leafy Vegetables
Green leafy vegetables are some of the best vegetables we can eat to get our daily requirements of vitamins and minerals and helping to decrease inflammation. And they are excellent for diabetics.
The Centers for Disease Control (CDC) did a study showing that green leafy vegetables are the most nutrient dense veggies around – so that’s saying something!
Here’s their nutrition facts:
You can eat as many green leafy’s as you like – eat them at every meal if you can. Or at the very least have one serve of them each day.
More Vegetable Options
There really are lots of veggies to choose from, which is great because it means we never get bored!
All veggies have their nutritional benefits and I’m not going to go into all of them just now, but let’s just take cruciferous vegetables as an example – just to show you the super powers behind veggies.
Cruciferous vegetables are those of the Brassica family and include broccoli, cabbage, kale, Brussels sprouts, cauliflower, Chinese cabbage, water cress, radish, turnip and bok choy.
These vegetables have been highly studied for their role in cancer prevention and slowing the proliferation of cancer cells. They have also been associated with reduced risk of other chronic diseases such as cardiovascular disease, diabetes, Alzheimer’s, neurodegeneration, cataracts and age-related functional decline. (1)
So, that’s saying they can do a lot!
Such is the super power of vegetables – they really are awesome.
Here’s some more nutrition facts:
If you need printable copies of the above food lists and all the other carb lists we have, consider joining us as a member – we provide weekly meal plans and resources so you can enjoy life more while regulating blood sugar and A1c at the same time.
As the image shows above, vegetables are the best type of carbohydrate to eat.
They fit perfectly into a diabetic diet, helping you eat the right amount of carbs each day, keeping your blood sugar in a healthy range, and sharing their super powers with you so that you can get super healthy! :)
Vegetable Recipes
I understand that veggies aren’t a favorite for everyone, But I also know you can grow to like vegetables, especially when you have creative ways to cook them.
Inside our exclusive members-only area, we have over 700 recipes to choose from, with new meal plans available each week.
But here are a couple of delicious options you can try right now.
Cheesy Vegetable Bake
Adding cheese to any meal always makes it tastes great. And the basil and cheese combo of this meal makes it perfect to eat on it’s own, or as a side to beef, chicken or fish.
Vegetable Bake
Ingredients
- 1 medium onion - finely diced
- 2 carrot - sliced
- 2 zucchini - sliced
- 6 oz broccoli - equiv. to 1/2 broccoli - chopped
- 10.5 oz cauliflower - equiv. to 1/4 medium cauliflower - roughly chopped
- 4 tomato - diced
- 1 teaspoon dried basil
- 2 teaspoon olive oil
- 1 cup cheddar cheese - equiv. to 1 cup - grated
Instructions
- Preheat the oven to 420°F / 220°C. Then place all the chopped cauliflower, broccoli, carrot, and zucchini in a ceramic baking dish.
- Heat oil in a pan, add onion, and saute until well browned.
- Add the tomatoes and basil, then simmer for 2-3 minutes until nicely softened and saucey.
- Pour the mixture over the top of the vegetables, then use a spoon or spatula to mix the tomato into the vegetables so they are covered.
- Make sure the vegetables are dispersed evenly and then cover with a sheet of foil and then cook for 40 minutes.
- Remove the baking dish from the oven, top with the cheese and then put back in the oven uncovered. Bake for a further 10 minutes with the foil off so it goes nice and brown.
- Eat hot or cold and serve beside some fish, chicken, or beef for a tasty, healthy meal.
Chicken Cashew Veggie Stir Fry
A stir fry always makes a simple dinner or lunch. The great thing about stir fries is you can really throw any type of veggie into them.
If you need to use up ingredients, just throw them in – most of the time you can’t go wrong. Give this easy veggie cashew stir fry a try – yum!
Chicken Cashew Veggie Stir Fry
Ingredients
- 9 oz chicken breast - sliced
- 1 carrot - julienne sliced
- 1 zucchini - julienne sliced
- 4.5 oz cauliflower - equiv. 1 cup - chopped
- 3.5 oz broccoli - equiv. 1 cup - chopped
- 4.5 oz mushrooms - sliced
- 1 tomato - diced
- 1 onion - sliced
- 2 teaspoon olive oil
- 1 Tablespoon tamari - wheat free soy sauce
- konjac noodles - optional
- 1.2 oz cashew nuts - equiv. 1/4 cup
Instructions
- Heat 1 teaspoon oil in a large fry pan or wok.
- Add the chicken and fry until just cooked, adding half the tamari half way through cooking. Set aside in a bowl.
- Add more oil to the pan or wok.
- Add the onion and carrot and saute until starting to brown.
- Add the cauliflower, broccoli, and zucchini and continue to stir fry for 3 minutes, until starting to soften.
- Add the diced tomato and tamari to the pan, stir through and cook for a further 3 minutes, until the veggies are cooked to your liking - well softened but still slightly crisp is nice.
- Lastly, add the cashews to the pan, stir through to combine and heat through and then serve.
Notes
Start exchanging all your high carb foods for more veggies – it takes a bit of time to get the cross over – but as you can see it is well worth the effort.
What’s your favorite veggie? And what’s your least favorite? Share them in the comments below.
References: 1. Carkeet C, Grann K, Randolph KR, Venzon DS, Izzy SM. Phytochemicals: Health Promotion and Therapeutic Potential. CRS Press. Taylor and Francis Group. 2013.
Connie Fry
Broccoli is my favorite vegetable and eggplant is my least favorite. These recipes are helpful,
Sarah
I am diabetic and I am really too lean, before I became diabetic I never had problems with blood but now I get dizzy sometimes, I guess I am not eating enough, all because I am trying to control my blood sugar, can’t a diabetic put on weight? I am not happy with my current weight please.
Jedha: Nutritionist (MNutr)
Hi Sarah, you do not need to restrict calories to control blood sugar! You can eat as much as you want, as long as it’s the right type of foods. And, you can put on weight too. Read our info on weight gain here. If you need extra support, consider joining us as a member.
alice
Do you offer a meal plan for people with IBS? Most recipes for diabetics include garlic, onions and spices for flavor but I can’t eat these.
Emily - Dietitian (MS, RD)
We do not provide individualized meal plans, however ingredients can be omitted from any of our recipes so you can leave out any garlic or onions. You may benefit from working with a registered dietitian individually to help balance your blood sugar needs with the IBS restrictions.
Lana Renz
I’m a diabetic and so discussed with all the menus for t2 diabetic. They always want you to eat things that I just hate. Most menus would make it so awful to eat most of the stuff. Like oatmeal cottage cheese avacato hummas mustard yoghurt mushrooms zucchini tofu. These are just awful. Then there are the things I love but cannot eat because of gerd like acidic things. What is a person to do?
Jedha: Nutritionist (MNutr)
The key is to eat what you do like, avoid what creates issues, yet still follow recommended eating guidelines. It can be challenging but it is possible so keep at it Lana. 🙂
Rihet Kruger
Dad is 80yrs and sudden heart problem with surprised diabetes. In shock.
Mary
Mary- late sign in for day 16/17.
Malorie: Dietitian (MS, RD, CLT)
Hi Mary, thanks for checking in!
neil
sorry didn’t check in on the weekend as we went away. behaved myself with most things.still going good
Beverly J
I make smoothies a few days for breakfast. Is a smoothie w/beets okay along w/other veggies.
Joyce Tamara
Skip the beets, too much sugar. Save the carbs for something else!
💚🕶 Joyce
lynda
before I was diagnosed with diabetes my sugar readings were 110 all the time then after, readings were all over the place and Inever realized eating certain foods raised the levels even when my dr told me I didn’t want to admit I must change my life style but since taking on the challenge it’s not so bad and the complications of diabetes is worse. I have learned so much from your site—-THANK YOU!!!!!
I do have a question should I measure and weigh my meals in other words should I be aware of portion control? mornig reading bb-79
Jedha: Nutritionist (MNutr)
Thanks for your feedback Lynda, we’re so happy you’ve benefited from the program. Generally I don’t encourage weighing food or even counting calories or carbs exactly because it can get laborious. If you stick mainly to the recommended food list most people fair along fine. If people need to lose weight, sometimes a more detailed food diary or portioning is encouraged.
Tfalcone @ comcast.net
Fbs 140 this morning, last night 130; steadily coming down.
Gerry
It’s good to reread info and helps me get back on track. It’s also very easy to ‘fall back’ into old carb habits without evening realizing that I fell back until the numbers reveal that I am. The ‘idea’of learning/changing habits sounds easy enough. The actually ‘doing’/‘relearning’ is not easy. It’s hard conscious work. Changing my eating habits ‘humbles’ me.
Jedha: Nutritionist (MNutr)
Very true Gerry – it is hard conscious work. Over time though, as you continue to choose what’s right for your body, your mind does come around because you’ll find you enjoy the benefits. It does take time though.
Yolanda
Checking in
Lauren
Not sure why, my BS this am was 124 and last night before bed it was 119.
I did join as a VIP member and am hoping to use your recipe data base.
Emily - Dietitian (MS, RD)
Glad you have decided to join us! Let us know how you like the recipes!!
Those a very steady numbers, Lauren. A 5 mg/dL difference is very small, even up to a 20mg/dL difference is still pretty steady in my books, we talk more about normal blood sugar fluctuations over here.
Arlene
FBS 166. Still need to pay more attention to portion size and amount of carbs consumed at each meal.
Jedha: Nutritionist (MNutr)
Keep at it Arlene – it can take a little time and effort to alter food habits but you will notice better results with a few changes.
Carol
FBS 114. Thank you for explaining why we need to include carbs in our diet. I grew up with all meals containing vegetables but have fallen away from eating them because my spouse doesn’t like them. He will only eat an occasional green bean dish or Caesar salad. Although I tell him I do not cook like a restaurant, where he can pick an choose to eat something different than the rest of the family, I will start offering salads and vegetables at lunch and dinner. This should help me do something positive for my health and hopefully create a good habit in everyone
Jedha: Nutritionist (MNutr)
Definitely Carol! The more you serve veggies the more people do grow to like them, especially when you cook them in different tasty ways.
Mary Keller
What is the approximate time it takes for your A1c to start to go down if you are one month in to finding out you are prediabetic? I know they say the initial blood work is a test combining 3 months.
Emily - Dietitian (MS, RD)
A1c represents your average blood sugar over the past 3 months– so in theory it’s always “changing” because your blood sugar is always changing. Assuming you’re starting to implement healthy changes within your life, then each day you’re bringing your A1c a little closer back to a healthy range.
With that being said, most people get their A1c checked every 3-6 months as it won’t be until the 3 month mark that you see any drastic change. Let me give you an example why–
Hypothetically, if you found out the results of your A1c the beginning of this month (October), then that value represents the average blood sugar you’ve had for the 3 months prior- September, August and July. Now, getting your A1c checked next month (November) would represent your average blood sugar during the 3 prior months of October, September and August. BUT you can’t change what your blood sugar was during past months, so if it was already high during the months of July and August, then that will still be represented in your A1c.
Long story short, work on implementing some of the ideas in this article and plan on having your A1c checked in 3 months or as recommended by your doctor. You can find more information about A1c in this article. Good luck!
Jessie
I am deviasted…been crying since Monday…found out pre-diabetic…Genetic…I run 3 mi day..eat healthy n drink water only… I hav 7 siblings horrible lifestyles no exercise and it picked me! My dr said my healthy life style should keep it in check…but I m hungry… Brkfst 1/ 2 c steel oats w Blue berries..sprinkled little cinn ..no sugars … snak half apple n almonds ..lunch pb sand on whole grain low cal brd… dinner today aftr work salmon grbeans n salad w spinach 3 olives 3 croutons n a pinch cz…than I will run 3 miles..I feel like U cant eat out or treat myself ever again…
My Dr sent me referral to dietitan…and I will take classes to learn more abt T2D… When will I stop crying n accept this. And the Holidays are huge at my house.. …
Jedha: Nutritionist (MNutr)
Sorry to hear that Jessie. But the good news is, life is not over!
There is still plenty you can eat, and lots of treats too, you just need to learn a new way of doing things. Right now you’re eating a lot of carbohydrate foods. These raise blood sugar and also lead to increased hunger. You need more protein, healthy fat, and non-starchy vegetables in your diet. I recommend you read through our ‘get started’ resources. And for additional help with eating, you might consider joining us as a member where you can get weekly meal plans and support. Many of our prediabetic members are reversing their condition – it is possible!
Gail
Saw a new Dr. this week. Still prediabetic…but some improvement on my A1C. Thank you for sharing.
Frustrating when seeing a nutritionist or dietician is not approved. But that is okay because I have you and your website. Have been using some of your recipes and love what I have tried. Thank you and your team for the help you share. Wish I could be a member but that is not in the budget. Grateful for what information and recipes I can access. Thank you…Gail
Jedha
Good to hear your A1c levels are improving Gail. Keep at it and they will keep getting better. You will be pleased to learn we will have weekly meal plans available in the New Year and you’ll be able to join on subscription rather than pay a big upfront fee. We’re hoping it will help many others keep eating well and get continued improvements. I look forward to your future update.
Linda Hicks
Hi there: Bless you for this information. I was diagnosed as Type 2 today. I am in a bit of shock and thought my food life was over. I feel much better as I have spent hours perusing your site. Thank you, Linda
Jedha
Life is definitely not over Linda – though we understand it can be very overwhelming. Just give yourself a little time and you will see life can still be thoroughly enjoyed!
jon
Charts are excellent info, so are the recipes. For me too many carbs. I prefer 2-3 carbs per meal.
Maha
I am very adaptable and eat all varieties of vegetables, even bitter melon. The information from your site is extremely informative and wish I had found your site years earlier. I believe it’s still possible to bring my diabetes to normal BG Level following your meal plans. I was not advised to cut back on carbohydrates before
I have been diabetic for 28 years and on insulin morning and night.
Jedha
Yes Maha, it is always possible to make improvements! Just be aware that if you are taking insulin, you will need to adjust it as you lower carbs. There is some info over here, but it is important to speak to a health professional for assistance and monitoring.
Lori
The carb count for the lemon juice is for a half of a cup, correct?
I have been drinking Agua fresca with water the juice of half a lemon and a table spoon of chia. I got nervous when I saw that carb count.
Tracy
Is the vegetable bake 311 calories per serving or for the whole thing?
Thanks
Tracy
Jedha
Per serving Tracy – the cheese bumps it up quite a bit. If you eat it with fish or chicken, it will make an awesome meal!
Eva
Leafy veges are a no no for people on warfarin. How to balance a low carb diet with a low vit K diet?
Jedha
You eat all the other vegetables Eva. There are plenty to choose from!
Kathryn
For the Vegetable Bake recipe what would a single serving size measure?
Jedha
Not sure Kathryn, we don’t measure absolutely every portion.
carrie
I love love love cauliflower. It was easy to replace potatoes with all these great cauliflower recipes.celery is not a favorite.
Jedha
That’s great Carrie, it does make a great substitute :)
Mt. Pleasant Don
We love the culiflower mashed potatoes but cannot consider it a substitute. It is really considerably more flavorful than mashed potatoes. We do appreciate your posts and thanks for assisting us to keep carb healthy.
Brewster
I love veggies and most of what you have on your list. Last nights dinner was chicken, Brussels sprouts, broccoli and cauliflower.
Breakfast was 2 slices of toast with no sugar/carbs orange spread. + coffee with skim milk, 0 sugar. 14 carbs total
Lunch will be salad + warmed up broccoli/cauliflower left over from last night. and tea
Jedha
Veggies rock!
Sounds like a delicious dinner, the cruciferous group of veggies, Brussels, cauli, broccoli, etc, are some of the most healthful veggies we can eat. My standard breakfast is a veggie filled omelet with avocado and most days a big salad for lunch. Good food is the best we can do for ourselves. Thanks for sharing Brewster :)
Barbara
I hate mushrooms and my fav is green beans where do they fit in?
Jedha
Barbara, Green beans fit perfectly into a low carb diabetic diet!