The Best and Worst Vegetables for People with Diabetes
Updated: Jan. 26, 2021
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.
If you or someone you love is living with diabetes, understanding carbohydrates and blood sugars is important. While most 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.
Psst! Do you know the best and worst meats for diabetics?
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.
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.
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 our recommended vegetables for people with diabetes:
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 here.
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.
Pan-Roasted Chicken and Vegetables
This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin Craving another delicious dish? Check out our 2020 Recipe of the Year!
Flavorful Chicken Fajitas
This flavorful recipe is definitely on my weeknight dinner rotation. The chicken fajita marinade in these popular wraps is mouthwatering. They go together in a snap and always get raves! —Julie Sterchi, Campbellsville, Kentucky
First-Place Coconut Macaroons
These coconut macaroons are my husband's favorite and earned me a first-place ribbon at the county fair. I especially like the fact that this recipe makes a small enough batch for the two of us to nibble on without lots left over. —Penny Ann Habeck, Shawano, Wisconsin
Sunday Pork Roast
Mom 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
Slow-Cooker Turkey Breast
Try this wonderfully flavored, easy-to-fix slow-cooker turkey breast when you're craving something delicious. It makes a great holiday dish for smaller families, too. —Maria Juco, Milwaukee, Wisconsin
Best Angel Food Cake
For our daughter's wedding, a friend made this lovely, 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-Cooked Rump Roast
I enjoy a good pot roast, but I was tired of the same old thing so I started experimenting. Cooking the beef in horseradish sauce gives it a tangy flavor. Even my young children love this rump roast recipe with its tender veggies and gravy. —Mimi Walker, Palmyra, Pennsylvania
Turkey-Stuffed Bell Peppers
These well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
Baked Salmon
I often make this very moist and flavorful oven-baked salmon for company because I can have it ready in less than half an hour. This baked salmon with lemon is well complemented by rice or a green vegetable and a tossed salad. —Emily Chaney, Penobscot, Maine
The Best Beef Stew
Our stew has tons of flavor thanks to the herbs, red wine and balsamic vinegar. —Taste of Home Test Kitchen
Great-Grandma's Italian Meatballs
My great-grandmother started this easy meatball recipe with our family. We use ground beef and turkey for these meatballs, and the flavor’s so good, you won’t miss the extra calories. —Audrey Colantino, Winchester, Massachusetts
German Red Cabbage
Sunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee
Vanilla Meringue Cookies
Want to learn how to make meringues? This meringue cookie recipe creates light, airy morsels. It's the perfect fat-free treat to really beat a sweets craving. —Jenni Sharp, Milwaukee, Wisconsin
Slow-Cooker Pork Chops
Everyone will enjoy these fork-tender, slow cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, Tennessee
Baked Lemon Haddock
After testing out a ton of haddock recipes, I've decided this baked version is the best. The mix of crunchy topping and lemon is just delicious. —Jean Ann Perkins, Newburyport, Maryland
Banana Chocolate Chip Cookies
These soft banana cookies have a cakelike texture and lots of flavor that everyone seem to love. It's one of the best banana cookie recipes I've found. —Vicki Raatz, Waterloo, Wisconsin
Seasoned Tilapia Fillets
If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri
Baked Butternut Squash
Take advantage of fabulous fall produce and roast this scrumptious side. Lightly seasoned with cinnamon, nutmeg and brown sugar, this is my favorite baked butternut squash recipe—it could almost be dessert! —Heidi Vawdrey, Riverton, Utah
Easy Crab Cakes
Ready-to-go crabmeat makes these delicate patties easier than other crab cake recipes. You can also form the crab mixture into four thick patties instead of eight crab cakes. —Charlene Spelock, Apollo, Pennsylvania
Sour Cream Cucumbers
We have a tradition at our house to serve this creamy cucumber salad with the other Hungarian specialties my mom learned to make from the women at church. It’s especially good during the summer when the cucumbers are freshly picked from the garden. —Pamela Eaton, Monclova, Ohio
Herb-Roasted Salmon Fillets
My roasted salmon is so simple but elegant enough to serve to company. I make it on days when I have less than an hour to cook. The salmon seasoning is an easy way to add flavor. —Luanne Asta, Hampton Bays, New York
Venison Stew
I had no choice but to learn to cook some years ago while my wife recuperated from surgery. But I found I really enjoyed trying different recipes and adapting them to my own taste—that's how my now-famous venison stew recipe came to be! —Gene Pitts, Wilsonville, Alabama
Lemon-Parsley Baked Cod
After trying a few baked cod recipes, this was the first fish recipe that got two thumbs up from my picky meat-only eaters. The tangy lemon gives the cod fish some oomph. —Trisha Kruse, Eagle, Idaho
Garlic Lemon Shrimp
You'll be amazed that you can make this simple, elegant pasta in mere minutes. Serve with crusty bread to soak up all of the garlic lemon sauce. —Athena Russell, Greenville, South Carolina
Cinnamon-Apple Pork Chops
When I found these pork chops and apples recipe online years ago, it quickly became a favorite. The ingredients are easy to keep on hand, and the one-pan cleanup is a bonus. —Christina Price, Pittsburgh, Pennsylvania
Balsamic Steak Salad
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
Pork Chops with Honey-Garlic Sauce
The sauce on these honey garlic pork chops is so good, I sometimes double it so there's extra for dipping whatever veggie we have on the side. —Michelle Smith, Eldersburg, Maryland
Baked Chicken and Mushrooms
I made up this dish years ago, and it still remains the family's favorite healthy baked chicken recipes. It's a fast weeknight meal, but the fresh mushrooms and sherry make it special enough for a weekend dinner party. —Lise Prestine of South Bend, Indiana
Crumb-Coated Red Snapper
I reel in compliments with this moist, crispy red snapper recipe. Heart-healthy omega-3 oils are an added bonus with my 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
Contest-Winning Chicken with Mushroom Sauce
It looks impressive, but this mouthwatering chicken and mushroom sauce comes together in no time. I think its flavor rivals that of many full-fat entrees found in fancy restaurants. —Jennifer Pemberton, Muncie, Indiana
Grilled Cabbage
The first time I made this, I couldn’t believe how good it was! We served it with grilled burgers and our dinner was complete. I never thought I’d skip dessert because I was full from too much cabbage! —Elizabeth Wheeler, Thornville, Ohio
Balsamic Green Bean Salad
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Honey Chicken Stir-Fry
I'm a new mom, and my schedule is very dependent upon our young son, so I like meals that can be ready in as little time as possible. This all-in-one chicken stir fry recipe with a hint of sweetness from honey is a big time-saver. —Caroline Sperry, Allentown, Michigan
Traditional Lamb Stew
This 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
Carrot Raisin Salad
This colorful traditional salad is one of my mother-in-law's favorites. It's fun to eat because of its crunchy texture, and the raisins give it a slightly sweet flavor. Plus, the dish is easy to prepare. —Denise Baumert, Dalhart, Texas
Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Slow-Cooked Sirloin
My family of five likes to eat beef, so this recipe is a favorite. I usually serve it with homemade bread or rolls to soak up the tasty gravy. —Vicki Tormaschy, Dickinson, North Dakota
Mushroom and Spinach Saute
Mushrooms and spinach make a super fast combination that’s perfect for two. It’s easy to double or triple for a crowd. —Pauline Howard, Lago Vista, Texas
Quick Green Beans with Bacon
Green 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
Curry Shrimp
I created this Indian-style shrimp when we were entertaining some friends, one of our favorite things to do. It works on the stovetop or the grill. —Shana Conradt, Appleton, Wisconsin
Air-Fryer Fish and Fries
Looking for easy air fryer recipes? Try these simple fish and chips. The fish fillets have a fuss-free coating that's healthier but just as crunchy and golden as the deep-fried kind. Simply seasoned, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado
Fried Cabbage
When I was young, my family grew our own cabbages. It was fun to put them to use in the kitchen, just as I did with this comforting side. With potatoes, deviled eggs and cornbread, it tastes like home. —Bernice Morris, Marshfield, Missouri
Southwestern Sauteed Corn
My mother-in-law came up with this corn skillet dish one night for dinner. Everyone who tries it absolutely loves it! —Chandy Ward, Aumsville, Oregon
Delicious Apple Salad
This yummy fruit salad was a favorite of my great-grandmother’s. My family always enjoys it, and I’m happy knowing it’s good for them, too. —Sue Gronholz, Beaver Dam, Wisconsin
Grilled Mahi Mahi
Instead of grilling out the usual hamburgers or chicken breasts, prepare this grilled mahi mahi and reel in raves! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Southwest Vegetarian Bake
This veggie-packed casserole hits the spot on chilly nights. It's a healthy canned vegetable recipe that's great for any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois
Herbed Roast Turkey Breast
When learning how to cook turkey breast for my first formal dinner party as a newlywed, I came across this particular recipe. It was such a success that this turkey breast recipe has become a standby on all my entertaining menus. —Lisa Mahon Fluegeman, Cincinnati, OhioPopular Videos
