The Top Vegetables for Diabetics and Which to Avoid

Receiving a diabetes diagnosis can feel daunting, whether it's for you or a loved one. It brings numerous changes that need to be made swiftly. Keeping them healthy and ensuring they eat well means rethinking everything from grocery shopping to meal planning and preparation.

Navigating the maze of dietary adjustments after a diabetes diagnosis can be tricky. One key area that often causes confusion is choosing the right vegetables. While adding more veggies to your diet is generally beneficial, diabetics need to be careful about which vegetables they choose. Some should be limited or avoided entirely due to their impact on blood sugar levels.

In this guide, we highlight the best and worst vegetables for diabetics and explain why certain choices are beneficial or should be avoided.

Top Vegetables for Diabetics

If you're managing diabetes, pre-diabetes, or working to control your blood sugar, incorporating more vegetables into your meals is a smart move. These nutrient-packed foods are full of fiber, which supports stable blood sugar levels. Unlike carb-heavy sides like pasta or rice, vegetables tend to have a minimal effect on blood sugar. However, choosing the right types of vegetables is key for optimal health.

According to Heather Hanks, a nutritionist with USA Rx, "Non-starchy vegetables, like leafy greens such as spinach, kale, and arugula, as well as asparagus, onions, and cruciferous veggies, should be your go-to options."

These vegetables are rich in essential nutrients, including fiber and antioxidants, which help regulate blood sugar and insulin response. They are low on the glycemic index, meaning they won't cause significant spikes in blood sugar levels, making them an excellent choice for diabetics," Hanks explains.

1. Broccoli

Whether you toss it in a salad or mix it into your casseroles, broccoli is always a smart choice. It's low in calories and packed with vitamin C, B vitamins, and fiber, making it a nutritious addition to any meal.

"Including this fiber-rich vegetable in your regular diet is an excellent way to maintain stable blood sugar levels while keeping calorie intake in check, all while staying full and satisfied," says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe creator at Cheerful Choices.

She also recommends buying pre-chopped broccoli florets to save time on meal prep. This versatile vegetable can be added to a wide variety of dishes, even transforming meals like pizza by boosting fiber content and nutritional value.

2. Cauliflower

At the grocery store, you'll often find cauliflower in everything from gnocchi to pizza crust—it's the versatile veggie that can do it all!

"It's low in calories but packed with essential nutrients like vitamin C, folate, and fiber," says Burgess.

In fact, just one medium head of cauliflower contains 12 grams of dietary fiber.

"This fiber helps keep your digestive system in check and can contribute to better blood sugar regulation," Burgess explains.

If you're looking for creative ways to incorporate this veggie, Burgess suggests trying Cali'flour Foods flatbreads and pizza crusts. "These products are made with simple, recognizable ingredients and contain just one to two grams of net carbs per serving, making them an ideal choice for those mindful of their carbohydrate intake," she says.

3. Asparagus

Another great diabetes-friendly vegetable to consider adding to your plate is asparagus.

"One cup of asparagus provides three grams of fiber and just five grams of carbohydrates," explains Harland Adkins, a registered dietitian nutritionist and diabetes educator.

Whether you pair it with grilled fish or chicken, or toss it into a skillet dish, asparagus is a flavorful and versatile vegetable that brings an elegant touch to any meal.

4. Kale

Kale has gained popularity in recent years and makes a delicious addition to soups, salads, or even baked as kale chips.

"With three grams of fiber and only six grams of carbohydrates per cup, it's an excellent choice for any meal," says Adkins, who prefers simple steamed kale or a refreshing kale salad.

The Worst Vegetables for Diabetics

Starchy vegetables tend to be higher in carbohydrates compared to their non-starchy counterparts, and often lack the balance of nutrients like fiber and vitamins. While occasional servings are fine, it's important to keep an eye on how frequently they appear on your plate for better overall balance.

"The starch content is what places them on the 'worst list,'" explains Adkins. "While you can enjoy these vegetables, it's best to keep portions in check and pair them with higher protein and fat foods to help manage the spike in blood sugar levels," he advises.

For example, Adkins suggests that if you enjoy potatoes, opt for a small roasted potato paired with grilled salmon and steamed broccoli, rather than piling up mashed potatoes.

1. Potatoes

Both sweet potatoes and regular potatoes are starchy vegetables, meaning they contain more carbohydrates than many other vegetables.

"No vegetable should be completely off-limits for diabetics, but portion control is key," says Burgess. She recommends sticking to one cup of roasted potatoes, half a cup of mashed potatoes, or a single fist-sized potato per serving.

Additionally, "It's best to avoid processed potatoes like fries or chips, as they can lead to overeating and contribute excess fat to your diet," advises Burgess.

2. Corn

Corn on the cob or a delicious batch of elotes can make for tasty side dishes, but it's important to enjoy them in moderation.

"Whether served on the cob or from a can, just half a cup of corn kernels contains 21 grams of carbohydrates and only two grams of fiber," says Adkins.

If you're a fan of corn, it's best to keep portions small and pair it with protein and high-fiber foods to balance out the carbs.

3. Peas

Give peas a chance! But remember to enjoy them in small portions.

"Peas are a better option among starchy vegetables, but one cup still packs 20 grams of carbs," says Adkins.

Stick to half a cup as a serving and avoid dishes like split pea soup.

4. Butternut Squash

Butternut squash is often hailed as a healthy choice, and while it is nutritious, it's not without its considerations.

"Butternut squash contains 16 grams of carbohydrates per cup and under three grams of fiber, making it less ideal if you're closely monitoring your carb intake," says Adkins.

Enjoy that bowl of butternut squash soup, but maybe resist the second helping — and pair it with a leafy green salad for a better balance.

5. Vegetable Juice

This might surprise you: green juice is often considered the epitome of health, but there's one key drawback. It lacks fiber, which is essential for regulating blood sugar.

"No matter what vegetable you choose, it's always better to eat the whole food," advises Adkins. That way, you get the full benefit of the fiber, especially when you're counting carbs.

"Just one cup of vegetable juice can contain nearly 20 grams of carbs, and adding fruit to sweeten it only makes that number climb quickly," says Adkins.