Diet, Food

10 Non-Starchy Veggies That Are Blood Sugar Friendly

Health News Central

Anyone with diabetes knows how important it is to choose the right foods to maintain blood sugar levels. Even though fruits and vegetables are excellent sources of nutrients that our body needs, not all of them are ideal for diabetics.

If you have diabetes, you should avoid vegetables that are high in starch. This complex carbohydrate consists of many sugar molecules that are linked together. Consuming too much of this can trigger a spike in your blood sugar levels. That’s why it is not recommended for diabetics to eat too many starchy vegetables such as potato, corn, peas, and lentils.

You can still enjoy vegetables while maintaining your blood sugar levels. You just need to know which ones are not starchy. There’s a good selection you can partake in to get a good dose of important nutrients. Take a look at this list of non-starchy vegetables that are good for you even if you are worried about your blood sugar.


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Broccoli might often get a bad rap, but is one of the vegetables most loaded with nutrients. It has a low carb and calorie content while being high in vitamins and antioxidants. A single cup of broccoli can give you 137 percent of the recommended daily intake of vitamin C and 116 percent of the that of vitamin K. Its nutritious content can help protect you against a variety of diseases. If you can’t get excited about broccoli, you can find different recipes to give this vegetable a flavorful boost.



Cauliflower has become such a versatile vegetable that is big with those who are watching their carb intake. One cup of raw florets contains only five grams of carbs, but a good 57 percent of the daily value for vitamin C. It is also rich in fiber, folate, potassium, manganese, and vitamin B6. Aside from being used in more traditional ways, cauliflower has become a popular alternative to carbs. When riced, it can be formed into shapes such as bread, pizza crust, and patties, or used simply as a substitute for rice!


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Celery is one of the easiest veggies to enjoy at any time. You can cook it or add it to your dishes or smoothies, but you can also eat the stalks raw. This low-calorie vegetable makes an easy and nutritious snack, especially if you have diabetes. It is packed with antioxidants and has many health benefits. Celery also has high water content and lots of fiber, making it good for your digestion.


Organic Facts

Cucumbers are another low-carb vegetable that you could consume raw. They are easy to add in salads, sandwiches, and pasta. You can also blend them into a refreshing juice or smoothie. Like the other vegetables in this list, cucumbers are rich in nutrients that are good for your overall health. Moreover, cucumber extract has been linked to lowering blood sugar levels. Even if you have diabetes, you could enjoy it as much as you want!


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Artichokes are a great choice for diabetics as they are loaded with a variety of nutrients. Not only are they low in fat, but they are also rich in fiber, vitamins, minerals, and antioxidants. Because it can slow down the absorption of sugar, fiber can help keep your blood sugar levels down. Artichokes are not hard to prepare. You can cook them in different ways, such as roasting, grilling, sauteeing, baking, boiling, and steaming. They can even be more enjoyable when made into a yummy dip!

Brussel Sprouts

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Brussel sprouts are another vegetable that is packed with nutrients. These low-calorie veggies are also high in fiber, vitamins, and minerals. They are particularly rich in vitamin K, which is good for your bones and aids in blood clotting. Just half a cup is enough to give you 137% of the recommended daily intake! Brussel sprouts also contain a good dose of vitamin C and antioxidants. They can make a very nutritious side dish for your meals.

Leafy Greens

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The lush color of leafy greens is enough to give you a hint of how rich they are in nutrients. Vegetables such as spinach and kale provide a load of vitamins and minerals as well as antioxidants. They are a good source of omega-3 fatty acids, which can help control your blood sugar levels. What’s more, there are so many ways you can enjoy leafy greens. You could easily add them to your meals by putting them into your main dish, soup, sandwich, or salad. You can even get creative when making them into salads!



Squash comes in different varieties, each with its own benefits and nutrients. Some contain more carbs than others. Certain types, such as summer squash, zucchini, and spaghetti squash, are good to eat even if you have diabetes. Despite their nutritional differences, squashes generally contain a lot of fiber and water. You can use them in a lot of recipes, including main dishes, side dishes, and soup. If you need to cut down on the carbs, spaghetti squash makes a great alternative for pasta.


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Onions are so commonly used in dishes that you might not give much thought to them as a vegetable. If you enjoy the flavor they impart, you would be glad to know that not only do they make your food taste great, but they are also packed with nutrients. They are high in vitamin C, B vitamins, potassium, and antioxidants. Studies have shown that these bulbs may even help lower high blood sugar. So unless you’re not a fan of their flavor, don’t be afraid to use a lot of it in your dishes!


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While not technically vegetables, mushrooms are classified as such due to the nutritional attributes they provide. They are rich in fiber and in nutrients such as selenium and certain B vitamins. Thankfully, these tasty fungi are non-starchy and can be enjoyed even if you have diabetes. Low in calories and carbs, they come in different varieties, and there are many delicious ways you can eat them. You can grill, roast or sautee them, or add them to your dishes.

If you enjoy vegetables but are worried about your blood sugar, you can find excellent non-starchy options on this list. You can get a load of nutrients from them without worrying about your diabetes. Just find the best recipes to suit your taste, and you can easily satisfy your veggie craving!