The Best and Worst Vegetables for People with Diabetes
Updated: May 13, 2022
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 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 Craving another delicious dish? Check out our 2021 Recipe of the Year!
Quinoa Breakfast Bowl
Quinoa has been around for a while, but I’m just now jumping on the quinoa breakfast bowl bandwagon. I’ve made it several times as a savory side or salad, but never as a warm breakfast cereal. I finally gave it a try last weekend and loved it! —Erica Schmidt, Kansas City, Kansas Also check out our diabetic-friendly oatmeal recipes.
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
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
First-Place Coconut Macaroons
These coconut macaroon cookies earned me a first-place ribbon at the county fair. They remain my husband's favorites—whenever I make them to give away, he always asks me where his batch is! I especially like the fact that this recipe makes a small enough batch for the two of us to nibble on. —Penny Ann Habeck, Shawano, Wisconsin
Herbed Slow-Cooker Chicken
I use my slow cooker to prepare these well-seasoned chicken breasts that cook up moist and tender. My daughter, who has two young sons to keep up with, shared this great recipe with me several years ago. I now rely on cooking chicken in a Crockpot many days a week.—Sundra Hauck, Bogalusa, Louisiana
Korean Beef and Rice
A friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It's delicious! You'll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota
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
Homemade Canned Spaghetti Sauce
DIY canning spaghetti sauce recipes are a tomato grower's dream come true! Use up your garden bounty and enjoy it later in the year. —Tonya Branham, Mt. Olive, Alabama
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
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
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
Slow Cooker Split Pea Soup
When I have leftover ham in the fridge, I like to make this slow-cooker split pea soup. Just throw the ingredients in the slow cooker, turn it on and dinner is done. —Pamela Chambers, West Columbia, South Carolina
Garlic Herbed Grilled Tuna Steaks
Grilled tuna steak recipes aren't limited to restaurants. After enjoying yellowfin tuna in southwest Florida, I came up with this recipe so I could enjoy the flavor of my favorite fish at home. —Jan Huntington, Painesville, Ohio
Pasta Fagioli Soup
My husband enjoys my version of this dish so much that he doesn’t order it at restaurants anymore. With fresh spinach, pasta and seasoned sausage, this fast-to-fix soup is a meal on its own. —Brenda Thomas, Springfield, Missouri
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
Beef & Spinach Lo Mein
If you like a good stir-fry, this beef and spinach lo mein will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
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
Spaghetti Squash Meatball Casserole
One of our favorite comfort-food dinners is spaghetti and meatballs. We're crazy about this lighter, healthier version that features so many veggies. It has the same beloved flavors with more nutritious ingredients! —Courtney Stultz, Weir, Kansas
Rump Roast in the Slow Cooker
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 in the slow cooker, with its tender veggies and gravy. —Mimi Walker, Palmyra, Pennsylvania
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
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
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
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, fried cabbage tastes like home. —Bernice Morris, Marshfield, Missouri
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
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
Baked Lemon Haddock
After testing out a ton of fish recipes, I've decided this baked haddock version is the best. The mix of crunchy topping and lemon is just delicious. —Jean Ann Perkins, Newburyport, Maryland
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
Air-Fryer Garlic-Rosemary Brussels Sprouts
This air-fryer Brussels sprouts recipe is my go-to Thanksgiving side dish. It's healthy and easy, and it doesn't take very much time or effort to make. I usually use rosemary for my turkey, so this lets me use up some of the leftover herbs! —Elisabeth Larsen, Pleasant Grove, Utah
Hearty Vegetable Soup
A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
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
Corn and Black Bean Salad
This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon
Balsamic Cucumber Salad
Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It's an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. —Blair Lonergan, Rochelle, Virginia
Firehouse Chili
As one of the cooks at the firehouse, I used to prepare meals for 10 men. This firehouse chili recipe was among their favorites. —Richard Clements, San Dimas, California
Air-Fryer Fish and Fries
Looking for easy air-fryer recipes? Try this simple fish and chips. The fish fillets have a fuss-free coating that's healthy 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
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 Also check out our diabetic-friendly bread recipes.
Chicken Barley Soup
No question—this is my favorite barley soup! It's so filling that I serve it as a hearty main dish, and I have given the recipe to many of our friends and relatives. It simply tastes too good to keep to yourself! —Diana Costello, Marion, Kansas
Cabbage Sausage Supper
Everyone is surprised at how this flavorful cabbage and smoked sausage recipe calls for just a few ingredients. I usually complete my family's favorite slow cooker meal with a no-bake fruit dessert. —Ruby Williams, Bogalusa, Louisiana
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
Sunshine Chicken
This recipe is great to serve for large groups because it can be easily doubled and takes little time or effort to prepare. Even my husband likes to make this chicken dish, and he usually hates to cook! —Karen Gardiner, Eutaw, Alabama
Mushroom and Spinach Saute
Mushrooms and spinach make a super fast combination that’s perfect for two. And 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
Easy White Chicken Chili
Chili is one of our best cold-weather strategies. We use chicken and white beans for a twist on the regular bowl of red. It’s soothing comfort food. —Rachel Lewis, Danville, Virginia
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
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
Egg Roll Noodle Bowl
We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas
Slow-Cooked Swiss Steak
This is one of my favorite recipes to make because I can flour and season the steaks and refrigerate them overnight. The next morning, I just put all the ingredients in the slow cooker, and I have a delicious dinner waiting when I arrive home from work. —Sarah Burks, Wathena, Kansas
Easy Slow-Cooked Pork Tenderloin
I find that simple dinners are the best comfort foods that my family of seven really desires. Simple, 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
The Best Ever Tomato Soup
Creamy, rich and bursting with brightness, this tomato soup recipe is the ultimate sidekick to a grilled cheese sandwich. You can't beat this homemade version of the classic. — Josh Rink, Taste of Home Food Stylist
Feta Shrimp Skillet
My husband and I tried a dish similar to this on our honeymoon in Greece. I re-created the flavors in this recipe when we got home. When I make it now, it brings back wonderful memories. —Sonali Ruder, New York, New York
