Non-starchy Vegetables

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Eat more! You don't often hear that when you have diabetes, but non-starchy vegetables are one food group where you can satisfy your appetite.

Vegetables are full of vitamins, minerals, fiber, and phytochemicals—and with so few calories and carbohydrate, everyone can enjoy more!

There are two main types of vegetables—starchy and non-starchy. For this section, we are going to focus only on the non-starchy vegetables.

Starchy vegetables like potatoes, corn and peas are included in the "Grains and Starchy Vegetables" section because they contain more carbohydrate.

Choosing Non-Starchy Vegetables

Choose fresh, frozen and canned vegetables and vegetable juices without added sodium, fat or sugar.

  • If using canned or frozen vegetables, look for ones that say no salt added on the label.
  • As a general rule, frozen or canned vegetables in sauces are higher in both fat and sodium.
  • If using canned vegetables with sodium, drain the vegetables and rinse with water to decrease how much sodium is left on the vegetables.

For good health, try to eat at least 3-5 servings of vegetables a day. This is a minimum and more is better! A serving of vegetables is:

  • ½ cup of cooked vegetables 
  • 1 cup of raw vegetables

Common Non-starchy Vegetables

The following is a list of common non-starchy vegetables:

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus        
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Coleslaw (packaged, no dressing)
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans

 

  • Last Reviewed: August 24, 2017
  • Last Edited: August 25, 2017

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