It proves important to monitor your vegetable intake while on a diabetes diet. As a general rule, starchy vegetables such as potatoes affect your blood glucose levels differently than non-starchy vegetable such as broccoli. To keep your diabetes symptoms under control, it helps to know the difference between starchy and non-starchy vegetables and how to safely include both types in your diet.
Starchy Vegetables
Starchy vegetables such as green peas, corn, winter squash, black-eyed peas and beans belong to the starchy foods category, not the vegetables category. This means that your body reacts to starchy vegetables in a similar way as it does to foods such as whole grain bread, rice, pasta, oatmeal, tortillas and crackers. The ADA recommends that 1/4 of every one of your lunch and dinner meals is comprised of starchy foods, vegetable or otherwise. Starchy vegetables, as opposed to non-starchy vegetables, are relatively high in carbohydrates so practice proper portion control when it comes to starchy vegetables.
Non-Starchy Vegetables
Non-starchy vegetables make up their own diabetes food group. The ADA recommends that non-starchy vegetables make up at least half of all of your lunch and dinner meals. Examples include brocoilli, carrots, spinach, lettuce, cauliflower, tomatoes, beets, mushrooms, peppers and onions. You do not need to limit your intake of non-starchy vegetables. In fact, the ADA states that this is the one food group where more is actually better. This is because non-starchy vegetables contain very few carbohydrates, so they do not have that much of an effect on your blood sugar levels. In addition, non-starchy vegetables are low in calories but high in vitamins, minerals and fiber.
Sweet Potatoes and Beans
Sweet potatoes and beans make two good choices for starchy vegetables. The ADA includes both foods among a list of their top 10 diabetes superfoods. Even though they are starchy vegetables, sweet potatoes and beans have a low glycemic index. Sweet potatoes and beans, including black beans, kidney beans, navy beans and pinto beans contain high amounts of fiber. Eating fiber-rich foods may prove beneficial to persons with diabetes because fiber may help stabilize your blood sugar levels. In addition, fiber may help lower your blood pressure, reduce your low-density lipoprotein cholesterol and promote weight loss.
Tomatoes and Leafy Greens
The ADA ranks tomatoes and dark green leafy vegetables among the healthiest foods to consume if you have diabetes. Dark green leafy vegetables such as spinach, kale and collards, contain low amounts of carbohydrates and calories. Tomatoes, like other non-starchy vegetables, contain few carbohydrates and have a low glycemic index. However, tomatoes are rich in essential nutrients such iron, vitamin C, and vitamin E. Even though you do not have to limit your non-starchy vegetable intake, you may want to avoid processed non-starchy vegetables. Processing tends to raise the glycemic index of foods.
