The effect that veggies have on your blood sugar depends on their carbohydrate content and the amount that you eat. Starchy vegetables have a higher amount of carbohydrate and raise blood sugar, or glucose, more than nonstarchy vegetables. These vegetables are low in carbohydrate and will not raise your blood sugar unless you eat too much.
Carbohydrates and Blood Sugar
Carbohydrates, which include sugars and starches, are broken into sugars in the stomach. The sugar is then absorbed into the blood stream, raising your blood-sugar level. Even if you have diabetes, you shouldn't cut out all carbohydrates -- they are your body's preferred energy source, especially for the brain. The key is to watch the amount of carbohydrate that you eat at a time. A dietitian can help you determine the best amount of carbohydrate, based on your weight, calorie needs and activity. Generally, most women need three to four servings, or 45 to 60 g carbohydrate per meal, and men need four to five servings, or 60 to 75 g per meal. Fruit, starches, milk and sweets are the main carbohydrate sources.
Starchy Vegetables
In diabetes meal planning, starchy vegetables are grouped with grains because of their higher carbohydrate content. Starchy vegetables can be a great source of vitamins, minerals and fiber. Examples include parsnips, white or sweet potatoes, pumpkin, acorn or butternut squash, green peas and corn. Legumes, such as black, kidney or pinto beans, black-eyed or split peas, lentils, fat-free refried beans and vegetarian baked beans are also included. Legumes are an excellent source of lean protein, fiber, vitamins and minerals. Aim to include them in several meals each week. In general, a ½-cup serving of a starchy vegetable has 15 g carbohydrate.
Nonstarchy Vegetables
A ½-cup serving of cooked or 1-cup serving of raw nonstarchy vegetables has only 5 g carbohydrate. Most of the carbohydrate is fiber, so unless you eat more than 1 cup cooked or 2 cups raw, you may not need to count the carbohydrates. Nonstarchy vegetables are loaded with vitamins, minerals, fiber and phytochemicals. Eat three to five servings from this group. Examples include artichoke, artichoke hearts, asparagus, bamboo shoots, bean sprouts, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, coleslaw, cucumber, eggplant, greens, hearts of palm, jicama, kohlrabi, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, rutabaga, salad greens, snap beans, sugar snap peas, summer squash, tomato, turnips and water chestnuts.
Choosing Vegetables
Eat a variety of brightly colored vegetables. The U.S. Department of Agriculture's MyPyramid program recommends including 3 cups dark green vegetables, 1½ to 2 cups orange vegetables and 2½ to 3 cups dry peas and beans each week. Choose fresh, frozen or canned vegetables or vegetable juices without added sodium, fat or sugar. If you use frozen or canned products, look for low sodium or no-salt-added versions. Vegetables with sauces tend to be higher in fat, sodium and calories. If you use canned vegetables with added salt, drain, rinse and cook in fresh water to reduce the amount of sodium.
