8 Low-Carb Veggies for a Diabetes-Friendly Diet
8 Low-Carb
Veggies for a Diabetes-Friendly Diet
Filling up with vegetables is a great way for people with
diabetes to keep their blood sugar levels in check.
When
you have type 2 diabetes, eating low-carb vegetables is
a smart way to fill up without filling out your waistline — or spiking your
blood sugar levels. Non-starchy or low-carbohydrate veggies are loaded with vitamins,
minerals, and fiber while still being low in calories. It’s always smart to eat
a rainbow-colored diet, but the following veggies are among the best.
Popeye
had the right idea when he bulked up on green, leafy spinach. This low-carb
veggie is a wise addition to a diabetes-friendly
diet because it’s loaded with folate, beta carotene, and
vitamin K. Either use fresh leaves or opt for frozen and canned versions with
no added salt. Fold steamed spinach into an egg-white omelet at breakfast, toss
fresh leaves in a healthy, low-carbohydrate salad at lunch, and add drained,
canned spinach to soups, casseroles, or pasta sauce at dinner.
Tomatoes,
another superfood for diabetes, are packed with vitamin C, are an excellent
source of vitamin A, and are a good source of potassium. They’re also low-carb
and low-cal, averaging just 32 calories per cup. The nutrient lycopene, which
gives red tomatoes their color, is a powerful antioxidant and may protect
against heart disease and prostate cancer. Add a
slice of juicy tomato to your next sandwich or cook up a big pot of tomato
sauce: It makes a great topping for veggies, chicken, and other good foods in
your diabetes-friendly diet.
If
you’re not already eating broccoli, make a point of adding it to your
diabetes-friendly diet. It’s low in carbohydrates and loaded with vitamins A,
C, and K. It also boasts fiber and iron among its contents. Look for florets
that are packed tightly together and are dark green in color. Frozen broccoli
(minus the added salt or sauce) can also be a delicious addition to your diet
plan and, unlike the fresh kind, doesn’t need to be eaten right after you
purchase it. Consider including raw or lightly steamed broccoli on your next
party platter instead of chips.
Cucumbers
are a cool, crisp, low-carb choice for people with diabetes. A generous one-cup
portion has less than 5 grams of carbohydrates. Translation: You can get your
fill without worrying about raising your blood sugar too much. Cucumbers are an
excellent source of vitamin K, and they also contain some potassium and vitamin
C. Keep in mind that cucumbers are not only for salads — you can also add thin
slices to sandwiches or wraps, or serve up cucumber spears for a crunchy
afternoon snack.
Eating
cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants,
to your diabetes-friendly diet. Cabbage also contains manganese, fiber, and
vitamin B6. This low-carb veggie is at its peak in the fall and early winter.
Pick a head that's firm with shiny leaves. When you get it home, put it in the
refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of
vitamins. Experiment with recipes that use this low-carb vegetable raw as well
as cooked.
Brussels
sprouts are only now starting to win the popularity they deserve — and they
definitely deserve a place on your diabetes meal plan. Besides being low-carb,
these mini cabbages are full of vitamins A, C, folate, and fiber. As with
cabbage, Brussels sprouts are a cruciferous low-carbohydrate veggie, which
experts believe may ward off some cancers. Try sprinkling fresh Brussels
sprouts with olive oil, salt, pepper, and fresh lemon juice before roasting at
450 degrees F for about 20 minutes. This will bring out the tangy mustard
flavor while keeping the texture firm.
Another
neglected low-carbohydrate veggie, cauliflower can be a boon to your diabetes
meal plan. This vegetable is brimming with vitamin C (one cup of raw floret
pieces has more than half your daily requirement) and also contains fiber,
potassium, and folate. Cauliflower is also versatile enough to serve raw,
roasted, or steamed, and goes great in soups: Just cook until tender, then
blend it with chicken broth.
This
flavorful veggie only has 27 calories and 5 grams per cup. It's also packed
with vitamins K and A. When shopping for asparagus, look for firm, bright green
stalks with compact heads. Thinner stalks tend to be tenderer. Snap off the
woody ends with your hands (they’ll break naturally at the right point), then
steam, sauté, or roast. Asparagus pairs well with eggs, which is an excellent
way to add a serving of veggies to breakfast.
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