The Best and Worst Vegetables for People with Diabetes
Updated: Feb. 02, 2023
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 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 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.
Chicken Piccata with Lemon Sauce
Once you've tried this tangy, yet delicate lemon chicken piccata, you won't hesitate to make it for company. Seasoned with parmesan and parsley, the chicken cooks up golden brown, then is drizzled with a light lemon sauce. —Susan Pursell, Fountain Valley, California
Contest-Winning New England Clam Chowder
This is the best New England 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, the canned clams are perfectly acceptable. —Sandy Larson, Port Angeles, Washington Also, check out our diabetic-friendly oatmeal recipes.
Margarita Chicken
Marinated in flavors of garlic and lime, this tangy margarita chicken is ready to go whenever the coals are hot! Serve with roasted corn on the cob and lemonade. —Kelly Bruneman, Cedar Park, Texas
Pineapple Pudding Cake
My mother used to love making this easy pineapple sunshine cake in the summertime. It's so cool and refreshing that it never lasts very long! —Kathleen Worden, North Andover, Massachusetts
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
Best Curried Pumpkin Soup
I 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
Italian Tomato Cucumber Salad
This yummy Italian cucumber and tomato salad recipe is a cool complement to zesty fish dishes or barbecued meats and poultry. —Florine Bruns, Fredericksburg, Texas
Bean Burritos
I always have the ingredients for this cheesy bean burrito recipe on hand. Cooking the rice and shredding the cheese the night before save precious minutes at dinnertime. —Beth Osborne Skinner, Bristol, Tennessee
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 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
Zucchini Pasta
The taste of this rich and creamy pasta with zucchini will have people convinced it's not low-fat, but it is! Garlicky and fresh-flavored, this will be a hit. —Maria Regakis, Saugus, Massachusetts
Coconut Curry Chicken
My husband and I love this coconut curry chicken recipe! It's a breeze to prepare in the slow cooker, and it tastes just like a meal you'd have at your favorite Indian restaurant. —Andi Kauffman, Beavercreek, Oregon
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
St. Patrick’s Irish Beef Dinner
A variation on shepherd's pie, this hearty St. Patrick's Irish beef dinner brings together saucy beef, mashed potatoes, parsnips and other vegetables. It's always the star of our March 17th meal. —Lorraine Caland, Shuniah, Ontario
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
Garlic Tomato Bruschetta
This appetizer or side dish makes a crispy complement to any Italian entree. I just started with my grandmother's bruschetta recipe and added fresh tomatoes! It's one of the yummiest bruschetta recipes I've found. —Jean Franzoni, Rutland, Vermont
Lemon Thyme Chicken
Buttered 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
Yogurt Pancakes
Get your day off to a great start with these yummy yogurt pancakes. Short on time? Make a batch on the weekend! —Cheryll Baber, Homedale, Idaho
Down-Home Pork Chops
Zippy sauce adds personality to these otherwise straightforward brown sugar pork chops. —Denise Hruz, Germantown, Wisconsin
Devil’s Food Snack Cake
My husband and his friends request this devil's food snack cake for camping trips because it’s easy to transport. That makes it great for taking to potlucks and other events, too, as there's no frosting involved. —Julie Danler, Bel Aire, Kansas
Turkey Cabbage Stew
Chock-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
Easy Salisbury Steak
This easy Salisbury steak recipe can be made in 25 minutes or made ahead and reheated with the gravy in the microwave. I often double the recipe and freeze a batch for busy nights. —Carol Callahan, Rome, Georgia
Baked Lemon Chicken
I 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!
Loaded Mexican Pizza
My husband is a picky eater, but this healthful Mexican-style pizza has such amazing flavor that he actually looks forward to it. Leftovers taste even better the next day. —Mary Barker, Knoxville, Tennessee
Pumpkin Oat Muffins
It 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. —Carol Hale, Sarver, Pennsylvania
Tilapia & Lemon Sauce
Serve this lemon tilapia with any tossed salad full of your favorite vegetables and buttered bread. It's easy, quick and unique. And it's a big hit with company, too. —Susan Taul, Birmingham, Alabama
Baked Garlic Parmesan Potato Wedges
As savory as they are good for you, these baked garlic Parmesan potato wedges have a mouthwatering cheese-and-herb coating that adds a pretty golden color and just the right amount of flavor. —Linda Rock, Stratford, Wisconsin
Chinese Chicken Spaghetti
It's hard to believe that something that comes together so easily could be this tasty and lower in fat, but this Chinese spaghetti with chicken does it all. If you like your stir-fries extra spicy, increase the red pepper flakes a bit. —Jenna Noel, Glendale, Arizona
Applesauce Muffins
These 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
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
Easy Mediterranean Chicken
“Friends and family love this. I made it healthier, but it tastes just as good.” Kara Zilis - Oak Forest, Illinois
Butternut Squash Soup with Cinnamon
This soup’s golden color, smooth texture and comforting taste make it welcome on a chilly fall day. It has a slightly tangy flavor from the cream cheese, and the cinnamon really shines through. —Jackie Campbell, Stanhope, New Jersey
Spaghetti Squash with Meat Sauce
When my mom and I cooked spaghetti squash with meat sauce, all we could do was grin and say "Wow!" It's fun to separate the noodle-like strands from the squash shell, but eating it is the best part! —Lina Vainauskas, Shaw Air Force Base, South Carolina
Zucchini Ricotta Bake
I have made this lasagna-like zucchini ricotta bake frequently over the years and shared the recipe with many people. It's a little bit lighter than other layered casseroles, making it an amazing choice for anyone trying to eat right. —Eleanor Hauserman, Huntsville, Alabama
Beef Tenderloin Roast
This beef tenderloin roast is a simple way to dress up dinner. Prepare the rest of your meal while it bakes in the oven. —Judith LaBrozzi, Canton, Ohio
Hard-Boiled Eggs
In 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
Garden Salsa
This garden salsa recipe combines ripe ingredients and subtle seasonings to make a real summer treat. —Michelle Beran, Caflin, Kansas
Spaghetti Squash Boats
With a bounty of fresh ingredients, this recipe makes a fun summer dish. Spaghetti squash has an interesting texture that’s delightfully different. —Vickey Lorenger, Detroit, Michigan
Hearty Beef and Barley Soup
This 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
Quick Garlic-Lime Chicken
After tending the farm and growing our own produce, I don't have much time left for cooking. I've found this simple chicken dish ideal for hectic days. —Doris Carnahan, Lincoln, Arkansas
Flavorful Mashed Potatoes
Earthy herbs bring a full chorus of flavor to creamy red potatoes, making this side dish anything but ordinary. Save it for special occasions or serve as a dressy accompaniment to a weeknight meal. —Mary Relyea, Canastota, New York
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
Hash Brown Breakfast Casserole
This savory, scrumptious hash brown breakfast casserole uses an egg substitute for lower fat and cholesterol. Serve with fresh fruit for a morning meal that’ll keep your family going strong until lunch! —Cindy Schneider, Sarasota, Florida
Soft Honey Cookies
These 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
Stuffed Grilled Zucchini
Pair these zucchini boats with charred pork chops, smoked fish or other grilled greats. —Nancy Zimmerman, Cape May Court House, New Jersey Also check out our diabetic-friendly bread recipes.
Black Bean Tortilla Casserole
A cousin gave me this recipe because she knows my family loves southwestern fare. —Sue Briski, Appleton, Wisconsin
Easy Seafood Salad
This super simple, deceptively delicious recipe was inspired by a seafood salad I had in the Bahamas that featured conch. I substituted crab and shrimp for the conch and like it even more! —Cindy Heyd, Edmond, Oklahoma
Air-Fryer Potato Chips
For Christmas one year, I received an air fryer. Potato chips are simple to make in it and are an essential, crispy side for lunch. —Melissa Obernesser, Oriskany, New York
Sheet-Pan Chicken Curry Dinner
This sheet-pan chicken curry is a quick way to get a meal on the table without fuss. Everyone loves it, and it's healthy to boot! Serve it with a side of jasmine rice. —Trisha Kruse, Eagle, Idaho
Quick Coq au Vin
This quick coq au vin recipe is really fabulous served with rice. I love being able to fix this gourmet dish in 30 minutes and still have it turn out so delicious. To reduce fat, I use chicken tenderloin pieces or skinless chicken breasts. —Judy VanCoetsem, Cortland, New York
