All types of vegetables are essential for a healthy diabetic diet, but some may be better for you than others. The American Dietetic Association breaks down veggies into either starchy or nonstarchy varieties. While both types provide carbohydrates, starchy veggies have a higher carb and calorie content and should be limited in your diet. You need a total of 2 to 3 cups of vegetables each day, most of which should come from nonstarchy veggies.
Salad Greens
Salad greens provide around 20 calories and a maximum of 5 g of carbohydrates per serving. Since they are so low in both calories and carbs, you can eat as much as you want throughout the day. Avoid sudden surges in your blood sugar by spreading out your salad green servings instead of eating them all at once. Salad greens include spinach, escarole, endive, watercress, and romaine, iceberg and Boston varieties of lettuce.
Cooked Veggies
Sneak in all your veggie servings by filling half your plate with vegetables at lunch and dinner. You can hide some vegetables in an omelet at breakfast as well. A serving of cooked vegetables equals 1/2 cup of nonstarchy types. Examples include peppers, mushrooms, eggplant, cauliflower, broccoli, pea pods and asparagus. These are delicious steamed and seasoned with a drizzle of heart-healthy olive oil, salt and pepper. Each provides 5 g of carbohydrates, 2 g of protein and 25 calories per 1/2-cup cooked serving.
Raw Veggies
You can also snack on your veggies throughout the day to get in the right number of servings. A serving of raw nonstarchy vegetables is equivalent to 1 cup. Enjoy baby carrots, celery sticks, cucumber slices or dry coleslaw, which each provide 5 g of carbs, 2 g of protein and 25 calories per 1-cup serving. These veggies are delicious with a fat-free vinaigrette or low-fat ranch dressing.
Starchy Veggies
Starchy vegetables contain 15 g of carbohydrates, up to 3 g of protein, less than 1 g of fat and 80 calories per serving. While these types of veggies contain beneficial fiber, they are high in carbs and calories and should be limited. Starchy vegetable servings include 1/2 cup of corn, 1/2 cup of green peas, a small 3-oz. potato with skin, 1 cup of pumpkin or butternut squash and 1/2 cup of mashed sweet potato.
References
- American Dietetic Association: Exchange Lists for Weight Management, 2008
- MyPyramid.gov: Vegetables
Member Comments