If you have diabetes, you will have to consume more restricted meals. Diabetes diet usually involves ingredients such as protein sources and vegetables, but many people still misunderstand the vegetable aspect in diabetes meal. Just because you eat vegetables, doesn’t mean that you should feel safe, because not all vegetables are ideal for diabetic people. There are vegetables that have high carb and low carb, and knowing them is important to complement your diet if you have diabetes.
High Carb Vegetables for Diabetes Diet
Most vegetables are usually low in carb, but not all of them are safe for diabetes diet. Here are lists of vegetables that you should not put in your meal if you have diabetes:
Carrots may be the popular items in healthy meal charts, but carrots also contain starch, and have sweet taste. Therefore, they are not ideal for diabetic people. However, carrots are considered as having the lowest carb among vegetables featured here.
Potatoes are obvious no for diabetic people, since they are very starchy. This includes all types of potatoes, such as white potatoes, red potatoes, and sweet potatoes.
Winter squashes are super starchy and are not ideal for diabetes diet. These include produces such as butternut squashes and acorn squashes.
Corn is a source of carbohydrate, so it is not ideal for diabetic people. The older the corn, the more starch it has.
All types of peas contain starch and natural sweetness, so they are not ideal for diabetic people.
Plantains are generally less sweet than bananas, but these are very starchy and are not ideal for diabetic people.
When it comes to carrots, some diet experts say OK, as long as they are eaten in limited amount. You may be able to include some carrots in your daily meal if you are still in pre-diabetic stage and need variations in your healthy meal. Just make sure you don’t eat it too excessively, and make it a side vegetable with small portion.
Good Vegetables for Diabetes Diet
Aside from the starchy types, there are more ideal vegetables for diabetes that contain low starch, low glycemic index, and high nutrition. Here are vegetables you can include in your menu if you have diabetes:
Green leafy vegetables.
Green leafy veggies such as spinach, chard, kale, lettuce and collards are considered the lowest in their carbohydrate level. This is why they are popular in various healthy menus for diabetic people.
This vegetable is featured in various Asian foods, and it is very low in starch and carbohydrate level as well.
If you want extra flavor and texture in your meal, add some mushrooms. These vegetables have various flavor profiles and textures, and can be included in various recipes.
Cabbage, cauliflower, and broccoli.
These three popular veggies have a bit higher carb level compared to the previous options, but they are still ideal for diabetes diet.
Various types of peppers, such as green peppers, yellow peppers, red peppers, chili peppers and bell peppers can give flavor to otherwise bland foods, and they are also rich in nutrition while low in carb.
Other great vegetables that you can include in diabetes diet are okra, asparagus, summer squashes, artichokes, cherry tomatoes, cucumbers, and fennel.