Vegetables com in many different colors, shapes, sizes and flavors. There are two main types of vegetables: starchy and non-starchy. While all vegetables are rich in vitamins, minerals, fiber and phytochemicals, starchy vegetables are higher in carbohydrates and calories than non-starchy vegetables and are actually found in the grain group on the diabetic exchange list. Non-starchy vegetables usually contain 5 g of carbohydrates, 2 g of protein, no fat and only about 25 calories per serving, with a serving equal to 1/2 cup cooked or 1 cup raw vegetables, or 4 ounces vegetable juice.
Leafy Greens
Dark green leafy vegetables are not only appetizing, but are especially nutritious. They are rich in fiber, iron, protein, vitamins, minerals and phytochemicals. Lettuce, spinach, kale, chard, sprouts, cabbage and watercress are examples of green, leafy vegetables that are considered non-starchy. These non-starchy vegetables make excellent fresh salads, sandwich condiments or cooked side dishes.
Calciferous
Members of the calciferous family include bok choy, mustard greens, arugula, cabbage, cauliflower, broccoli, artichoke and collard greens. This special group of vegetables has a pungent aroma and bitter taste. This is due to their glucosinolate, or sulfur-containing compounds. The breakdown of such compounds results in the formation of isothiocyanate, a phytochemical that triggers the breakdown of potential carcinogens within the body. This cancer-fighting property works by preventing the transformation of healthy cells into cancerous ones.
Allium
The allium family of vegetables is another example of nutritious, yet pungent and flavorful, non-starchy vegetables. Allium vegetables include onions, garlic, shallots, chives and leeks. This vegetable group is also known as bulb vegetables because of the way they grow. They are primarily used as a flavorful addition to recipes. Garlic and onion are two of the most common vegetables used in cooking to add and extract flavors from other foods.
Roots
Root vegetables are also considered non-starchy and include carrots, turnip, horseradish, beets, and radishes. Low in calories and carbohydrates, these vegetables are packed with important vitamins, minerals and antioxidants. For a healthy diabetic diet, vitamin A or beta-carotene, such as that found in carrots, is especially important to maintain vision. Most of these vegetables are best when cooked; incorporate them into soups, stews or other combined dishes.
Stems
Stem vegetables are non-starchy, edible shoots or stalks. The most common stem vegetables include celery, fennel, parsley, asparagus, Swiss chard, fiddlehead and chicory. Stem vegetables are rich in nearly all vitamins, minerals such as magnesium, calcium and phosphorus, essential amino acids, phthalides, coumarins and other antioxidants. These vegetables are known for their crunchiness and are best when not overcooked. Add them to any sandwich, soup or serve them with pasta.
Vegetable Fruits
Some vegetables have a higher than normal water content and are rich in many nutrients. Cucumber, squash, pumpkin, avocado, peppers, tomato and eggplant are sometimes called vegetable fruits, as they belong to the same family as watermelon and cantaloupe. These vegetables are naturally moist and offer a cooling, refreshing taste. Eat vegetable fruits raw as part of a salad or cook them for a soft and flavorful vegetable.
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