7 Low-Carb Veggies for a Diabetes-Friendly Diet

Antioxidants in vegetables help keep people from getting sick, and the lack of starch in vegetables helps control blood sugar levels at a healthy level.

A healthy blood sugar level has been linked to eating many vegetables. A study published in April 2020 in the journal Diabetologia found that eating a lot of vegetables was linked to weight loss and a lower risk of gaining weight or becoming obese. Studies done at Harvard University show that the vast majority (85%) of people with type 2 diabetes are also overweight.

People with diabetes should make it a top priority to keep their blood sugar levels stable and to stay at a healthy weight. There may not be a better time to put your health first. According to the CDC, diabetes is a risk factor for problems with COVID-19. To reach this goal, the American Diabetes Association suggests going on or making changes to a low-carb, whole-foods diet. Nutritionists may agree that everyone should eat vegetables every day.

1. Spinach

The USDA says that one cup of raw spinach has only one gram of carbohydrates (USDA). Because it is high in antioxidants like vitamin A, the vegetable is an excellent addition to a diet that is good for people with diabetes (94 percent of the daily value, or DV).

Rubenstein suggests that people watching how much salt they eat should eat salads made with fresh leaves and canned or frozen vegetables that don't have added salt. She recommends a spinach omelet as a healthy alternative to breakfast foods. The US Department of Agriculture (USDA) says that eating one omelet would give you 6% of the vitamin B12 you need daily.

2. Tomatoes

The USDA says that a medium-sized tomato has 5 grams of carbohydrates. Because of this, tomatoes are another superfood for people with diabetes. Tomatoes contain the pigment lycopene, which gives them their red color, and the equivalent of 16.9 milligrams of vitamin C, which is 19% of the daily value.

Tomatoes add a bright splash of color to any salad they are in, whether they are served raw and sliced or diced. Dr. Turkel says that one way to cook vegetables in a way that is good for your health is to roast them in the oven.

3. Broccoli

If you haven't already, add broccoli to your diet if you have diabetes. The USDA says that a cup of florets has less than 5 g of carbs and a lot of iron (11% DV), fiber, and vitamin C (70% DV) (0.52 mg, or 2.9 percent of the DV). Broccoli is a great way to add flavor and nutrients to other vegetables when you roast them.

Dr. Turkel says to use oils that are good for the heart, like avocado, canola, or olive oil, when cooking vegetables in a sauté pan. These oils have monounsaturated and polyunsaturated fats.

4. Cabbage

The United States Department of Agriculture has found 5 grams of carbs in one cup of chopped raw green cabbage. Vitamin C (32.6 milligrams is equivalent to 37 percent of the daily dose) and vitamin K are both good for people with diabetes, and eating more of this vegetable is a cheap and healthy way to get them (67.6 micrograms, which is about equivalent to 56 percent of the daily value).

5. Brussels Sprouts

More and more people are learning about the health benefits of Brussels sprouts, so you should include them in your diabetes diet plan.

The USDA says 10 grams of carbs are in one cup of cooked fresh sprouts. Also, one serving of these mini cabbages has a lot of vitamin C (105% of the Daily Value).

6. Cauliflower

One example of this trend is cauliflower, a cruciferous vegetable low in carbs and becoming more popular, especially when it is "riced." Rubenstein says you should try this method to see if it can help you control how much sugar is in your blood.

A cup and a half of uncooked floret pieces have five grams of carbs. This amount is the same as one cup. Also, this vegetable has 51.6 milligrams of vitamin C per serving, which is 57% of the daily value of that vitamin.

7. Asparagus

The United States Department of Agriculture found that this tasty vegetable has only seven grams of carbohydrates once cooked. Based on eating one cup of cooked vegetables, this information is accurate. This article used the raw, unprocessed form of the vegetable to gather the data. This mixture has a lot of vitamin A and vitamin K. (respectively, 10 percent of the daily value for each vitamin). (96.2 micrograms, the same as 80% of the recommended daily dose).

Rubenstein says that the asparagus should be grilled right before it is served, and then it should be seasoned with salt, pepper, extra virgin olive oil, balsamic vinegar, and a dollop of the oil.


It is crucial to remember that not all veggies offer the same range of beneficial health properties when considering how a person's diet could help him keep his diabetes under control. Foods high in carbohydrates, such as maize, potatoes, and yams, can cause a rapid fluctuation in a person's blood sugar level. Yams are another type of food that is often strong in carbohydrate content. This does not imply that people should avoid consuming the vegetable above because doing so poses many kind of risks to their health.

If consumed in moderation and the appropriate quantities, starchy vegetables have the potential to be a healthy alternative to other high-carb diets. When the nutritional value of many starchy vegetables, such as butternut and acorn squash, peas, and sweet potatoes, is compared to that of refined carbohydrates, such as rice, pasta, and bread, you will find that the starchy vegetables typically have more fiber, potassium, and other beneficial nutrients than the refined carbohydrates do. This is because refined carbohydrates are processed, while starchy vegetables are not. This is because fiber, potassium, and other beneficial substances are removed from refined carbs during the process.