It's easy to assume all vegetables are created equal, but for people with diabetes it can be confusing. Our dietitian breaks down the best and worst vegetables for people living with diabetes.
The Best and Worst Vegetables for People with Diabetes
Updated on Oct. 27, 2023
If you or someone you love is living with diabetes, understanding carbohydrates and blood sugars is important. While most fruits and vegetables are excellent for our health, some can be deceiving when it comes to carbs. It’s also important to keep in mind that quantity matters. It’s also about how you consume it; for e.g., people with diabetes can eat bananas or apples if they want, and it won’t spike their blood sugar as long as they’re eating it the right way.
Psst! Do you know the best and worst meats for diabetics?
The Best Vegetables for People with Diabetes
If you’re looking for the best vegetables for a person living with diabetes, then you’ll want to consider three key things:
- Fiber content. Fiber helps lessen the spike of blood sugars.
- Nutrient density. Although cucumbers and iceberg lettuce taste delicious, they don’t rank high in nutrient density.
- TASTE! If a person doesn’t love it, then they won’t eat it.
Here are some examples of vegetables to include when building a diabetic or prediabetic diet.
Broccoli
Broccoli is a member of the cruciferous family and is packed with fiber and nutrients—whether raw or cooked. A cup of chopped broccoli contains only 6 grams of carbohydrates and 2.5 grams of fiber. If you like sprouts, you can opt for broccoli sprouts, as research has shown them to be beneficial for those living with Type 2 diabetes. Still not convinced? Chopped broccoli may even help prevent cancer.
Try It: For a simple side, try Marinated Broccoli or Parmesan Roasted Broccoli. You can enjoy it as a main dish, too, like in this Saucy Beef with Broccoli recipe.
Cabbage
Braised, fermented or made into slaw, cabbage is a fantastic vegetable to add to your plate. One cup of shredded cabbage has only 4 grams of carbohydrates and 2 grams of fiber.
Try It: Hungry? Give Grilled Cabbage or Beef & Rice Stuffed Cabbage Rolls a try.
Asparagus
Another delicious vegetable to add to the plate is asparagus. In just 1 cup you get 3 grams of fiber and only 5 grams of carbohydrates. Before you whip up a recipe, check out our tips on how to prepare asparagus.
Try It: We love Roasted Asparagus, and adding this veg to skillet meals, like this Asparagus Turkey Stir-Fry and Chicken Veggie Skillet.
Cauliflower
Cauliflower has gained popularity in recent years, and for good reason. Plus, cauliflower has only 5 grams of carbs per cup and 2 grams of fiber. Check out its other health benefits.
Try It: This veggie is very versatile. Use it to make Garlic Asiago Cauliflower Rice, Cauliflower Mash and even Cauliflower Pizza Crust.
Kale
Kale has also been growing more popular in recent years. Boasting 3 grams of fiber and only 6 grams of carbohydrates per cup, it’s a perfect addition to the plate!
Try It: We enjoy simple Steamed Kale, a fresh Kale Salad and our favorite: Old Bay Crispy Kale Chips. By the way, these are the best salad dressings for diabetics.
See the foods that people with diabetes should be eating.
The Worst Vegetables for People with Diabetes
Across the board, starchy vegetables are higher in carbohydrates than their less starchy counterparts. That starch is what places them on the “worst list.” It’s not as though you can’t enjoy these vegetables, but when you do it’s best to keep their quantity in check and pair them with higher protein and higher fat foods to offset the spike in blood sugars. For instance, if you love potatoes, have a small roasted potato with grilled salmon and steamed broccoli, instead of a heaping mound of mashed potatoes and fried chicken. If you’re prediabetic, here are some prediabetes foods to avoid.
Potatoes
Potatoes are America’s favorite vegetable; unfortunately, they also are a high glycemic food best left off the plate for people with diabetes. Research shows that frying potatoes (like french fries) even increases the starch! Just one small potato has 30 grams of carbs and almost 4 grams of fiber. If you opt for a potato, be sure to stick to boiled over fried. These are the best carbs for people with diabetes.
Corn
Whether it’s on the cob or from a can, just ½-cup of corn kernels has a whopping 21-gram carb count and only 2 grams of fiber. If you love corn, be sure to keep the portion small and pair it with protein and high-fiber foods.
Peas
Peas are a better choice among the starchy vegetables; however, one cup of peas has 20 grams of carbs. Stick to a small portion of a ½-cup and skip the split pea soups.
Butternut Squash
Butternut squash has 16 grams of carbohydrates per cup and less than 3 grams of fiber, making it less desirable if you are strictly monitoring your carbs.
Vegetable Juice
This beverage lacks one key component in helping to regulate blood sugar: fiber! No matter which vegetable you choose to enjoy, it’s best to eat the whole food. That way, you can get the benefit of the fiber, especially when counting carbs. Just one cup of vegetable juice can have close to 20 grams of carbs per cup, and if you add fruit to sweeten the taste, that number increases rapidly! (Here are the best fruits for diabetics.)
Find delicious diabetic-friendly dinner recipes.
Our Best Diabetic-Friendly Recipes
White Chicken ChiliFolks will enjoy a change from traditional chili when they dip their spoons into this flavorful blend of tender chicken, white beans and just the right amount of zip. This is our favorite white chicken chili recipe. —Taste of Home Test Kitchen
Clam ChowderThis is the best clam chowder recipe ever! In the Pacific Northwest, we dig our own razor clams and I grind them for the chowder. Since these aren't readily available everywhere, the canned clams are perfectly acceptable. —Sandy Larson, Port Angeles, Washington
Applesauce MuffinsThese are such a popular item at the restaurant I own that I had the recipe printed on a card to share with guests. —Linda Williams, LaFayette, Alabama
Unstuffed Cabbage RollsHere is one of my favorite ways to cook and enjoy cabbage. It has all the good flavor of regular cabbage rolls, but it's a lot less bother to make. In fact, it's a one-pot meal! —Mrs. Bernard Snow, Lewiston, Michigan
Slow-Cooker Turkey BreastTry this flavorful, easy-fix, tender slow-cooker entree when you're craving turkey. —Maria Juco, Milwaukee, Wisconsin
Meringue CookiesThese sweet little swirls are light as can be. They're all you need after a big, special dinner. —Jenni Sharp, Milwaukee, Wisconsin
Yogurt PancakesGet your day off to a great start with these yummy pancakes. Short on time? Make a batch on the weekend! —Cheryll Baber, Homedale, Idaho
Bean BurritosI always have the ingredients for this cheesy burrito recipe on hand. Cooking the rice and shredding the cheese the night before saves precious minutes at dinnertime. —Beth Osborne Skinner, Bristol, Tennessee
Pumpkin Curry SoupI whipped this up for my family on Thanksgiving, and everyone was crazy about it! Even my brother, who is one of the pickiest eaters I know, asked for seconds of this curry pumpkin soup. —Kimberly Knepper, Euless, Texas
Beef Barley SoupThis hearty beef barley soup is a favorite menu item in our house throughout the year. Everyone savors the flavor. —Elizabeth Kendall, Carolina Beach, North Carolina
Angel Food CakeFor our daughter's wedding, a friend made this lovely, airy angel food cake from a recipe she's used for decades. It really is one of the best angel food cake recipes I've found. Serve slices plain or dress them up with fresh fruit. —Marilyn Niemeyer, Doon, Iowa
Slow-Cooker Split Pea SoupWhen I have leftover ham in the fridge, I always like to make this soup. Just throw the ingredients in the slow-cooker, turn it on, and dinner is done. —Pamela Chambers, West Columbia, South Carolina
Pork RoastMom would prepare pork roast for our family, friends and customers at the three restaurants she and Dad owned. The herb rub and vegetables give it a remarkable flavor. It's one of my favorite pork roast recipes. —Sandi Pichon, Memphis, Tennessee
Pumpkin Oatmeal MuffinsIt isn't considered Thanksgiving or Christmas in my house until these are on the table. Enjoy the flavors of pumpkin pie in easy-to-eat muffin form. &mdashCarol Hale, Sarver, Pennsylvania
Navy Bean SoupMy family loves navy bean soup! Beans were a commodity you did not survive without in the '30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
Cowboy Caviar (Corn and Black Bean Salad)This colorful, crunchy black bean and corn salad is chock-full of nutrition that all ages love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon
Seasoned Green BeansThese green beans are a simple side dish with a lot of flavor. —Katherine Firth, Oro Ballay, Arizona
Molasses CakeThis old-time spice cake is lower in fat but big on flavor. Serve it warm for breakfast on a frosty morning or have a square with hot cider on a snowy afternoon. It's an ideal cold-weather treat. —Deanne Bagley, Bath, New York
Lemon Thyme ChickenButtered onions are a great addition to this easy lemon chicken recipe. Best of all, it takes only a few minutes to brown the lightly breaded chicken on the stove top. —Kay Shimonek, Corsicana, Texas
Slow-Cooker Butter ChickenI spent several years in Malaysia eating a variety of Middle Eastern and Southeast Asian food. This was one of my favorite dishes! There are many versions of butter chicken, but this is similar to the Middle Eastern version I had. —Shannon Copley, Upper Arlington, Ohio
Couscous SaladThis couscous salad makes the most of summer's bounty. I used to prepare it with a mayonnaise dressing, but lightened it with lemon vinaigrette. It's even better now! —Priscilla Yee, Concord, California
Baked Lemon ChickenI found this baked lemon chicken recipe many years ago when my children were toddlers. I've changed it a little over the years to make it my own. Everyone in my family just loves it! —Aida Babbel, Bowen Island, British Columbia
Mediterranean ChickenEveryone I know loves this special chicken recipe. I changed a few things to make it healthier, but it tastes just as good. — Kara Zilis, Oak Forest, Illinois
Green Beans with BaconGreen beans with bacon and onions makes such an easy side dish. Fresh beans lend a crisp, bright flavor to any meal. They're best when served hot. —Mari Anne Warren, Milton, Wisconsin
Slow-Cooker Pork MedallionsI find simple dinners are the best comfort foods that my family of seven really desires. Everyday, good ingredients are the key to my success in the kitchen. Three ingredients poured over the pork and—voila!—the most mouthwatering pork you have ever tasted! —Grace Neltner, Lakeside Park, Kentucky
Honey Balsamic ChickenThis balsamic chicken is a recipe I adapted from a cookbook that featured quick and easy recipes. I adjusted the seasonings somewhat and added a bit more honey to better suit my tastes. —Lisa Varner, El Paso, Texas
Cabbage StewChock-full of ground turkey, cabbage, carrots and tomatoes, this turkey cabbage soup delivers delicious down-home comfort on cool days. If you don't like cabbage, replace it with chopped green peppers. Simply saute the peppers with the turkey, onion and garlic. —Susan Lasken, Woodland Hills, California
BruschettaI drew inspiration from my grandma’s recipe for this garden-fresh bruschetta. The crisp bread and tomato goodness make a great party appetizer, but the dish also works alongside your favorite Italian entree. —Jean Franzoni, Rutland, Vermont
Senate Bean SoupChock-full of ham, beans and celery, this hearty soup makes a wonderful meal at any time of year. Freeze the bone from a holiday ham until you're ready to make soup. Plus, once prepared, it freezes well for a great make-ahead supper!
—Rosemarie Forcum
White Stone, Virginia
Hard-Boiled EggsIn the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Taste of Home Test Kitchen
Lamb StewThis lamb stew recipe is a delicious, nourishing and economical dish. The flavor improves if you make the stew the day before you serve it. —Margery Richmond, Fort Collins, Colorado
Turkey SoupMy daughter got this recipe from her husband's mother. As in many households, our turkey gets picked over for a few days after the holidays. This soup is especially good on cold winter nights when it's snowing...which happens a lot where I live! —Carol Brethauer, Denver, Colorado
Cucumber Tomato Salad with Italian DressingThis yummy medley of vegetables is a cool complement to zesty dishes like my fish, and also barbecued meats and poultry. —Florine Bruns, Fredericksburg, Texas
Pork Loin with GravyThis slow-cooker recipe is a perfect end to the day. Serve mashed potatoes as a comforting side and the meal is complete! —Corina Flansberg, Carson City, Nevada
Turkey MeatballsOur children call these "Gramby Meatballs" because the recipe came from my dear mother-in-law. It's a great way to make spinach palatable. I usually make a triple batch, bake them all and freeze the extras for a quick meal later. —Mimi Blanco, Bronxville, New York
Sausage Spinach Pasta BakeI’ve swapped in other meats—such as chicken sausage, veal or ground pork—and added in summer squash, zucchini, green beans and mushrooms, depending on what’s in season. Also, fresh herbs really perk up the flavors. —Kim Forni, Laconia, New Hampshire
KolachesThis kolache recipe was given to me by my mother-in-law, who received it from her mother! It was a standard treat in their family, made nearly every week. Now I make these kolaches for my own family for special occasions. —Maxine Hron, Quincy, Illinois
Baked Lemon HaddockAfter testing out a ton of haddock recipes, I've decided that this baked version is the best. The mix of crunchy topping and lemon is just delicious. —Jean Ann Perkins, Newburyport, Maryland
Cranberry Orange MuffinsThese nice, light muffins, studded with cranberries, have a splash of orange flavor. They're so simple to fix, my husband and I each enjoy one for breakfast almost every morning. —Sara Eichenlaub, Burlington, Ontario
Pan-Seared Red SnapperI reel in compliments with this moist, crispy red snapper recipe. Heart-healthy omega-3 oils are an added bonus with the simple but delicious entree that’s done in mere minutes. It's one of the best red snapper recipes I've found. —Charlotte Elliott, Neenah, Wisconsin
Roasted Carrots and OnionsMy seven children and 15 grandchildren really look forward to these oven-roasted carrots. As a cook at our local school, I serve two generations of my family, plus relatives and friends from all over our area. —Marlene Schott, Devine, Texas
Mini Strawberry ShortcakeBack when store-bought shortcake was an unheard-of thing, my grandmother passed this mini strawberry shortcake recipe down to my mother. Mother later shared it with me, and I've since given it to my daughter. —Althea Heers, Jewell, Iowa
Spaghetti Squash BoatsWith a bounty of fresh ingredients, this spaghetti squash boats recipe makes a fun summer dish. Spaghetti squash has an interesting texture that’s delightfully different. —Vickey Lorenger, Detroit, Michigan
Halibut Fish TacosThis warm-weather favorite is quick, colorful and full of nutrients. I sometimes serve the fish wrapped in lettuce instead of tortillas. Either way, the mango salsa tastes amazing with the grilled halibut. —Kristin Kossak, Bozeman, Montana
Grilled Salmon in FoilSteamed in its own juices, this grilled salmon in foil is incredibly tender. Curry adds a punch of flavor that's perfectly balanced by onion and tomato. —Merideth Berkovich, The Dalles, Oregon
Soft Honey CookiesThese old-fashioned honey cookies have a subtle honey-cinnamon flavor and a tender texture. This recipe has been a favorite in my family for years and now it can be one at your house, too. —Rochelle Friedman, Brooklyn, New York
Spinach LasagnaIn the kitchen, my husband and I like to use classic ingredients in new ways. I came up with this lasagna one day and haven't made another type since. We love it! —Charlotte Gehle, Brownstown, Michigan
Blueberry BreadThis blueberry bread recipe is a simple quick bread that I look forward to making when fresh blueberries are in season. It's so good that I end up making it year-round. —Karen Scales, Waukesha, Wisconsin
Grilled BroccoliI started using this recipe in 1987, when I began cooking light, and it's been a favorite side dish ever since. With its lemon and Parmesan flavors, it once took second place in a cooking contest. —Alice Nulle, Woodstock, Illinois
