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Diabetes-Friendly Low-Carb Vegetables

These non-starchy vegetables are great for filling up without filling out your waistline or spiking your blood sugar levels. As a bonus, these diabetes-friendly low-carb vegetables are also loaded with vitamins, minerals, and fiber.

It’s always smart to eat a rainbow-colored diet, but the following vegetables are among the best.


Diabetes-Friendly Low-Carb Vegetables

Diabetes-Friendly Low-Carb Vegetables-popeyePopeye 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.

You can use fresh leaves in a salad or choose frozen and canned versions,  just make sure the label says “ No added salt.”

 ➡ Try folding steamed spinach into an egg-white omelet at breakfast, use fresh leaves in a healthy, low-carbohydrate salad at lunch, and add drained, canned spinach to soups, casseroles, or pasta sauce at dinner.



Diabetes-Friendly Low-Carb Vegetables-tomatoesTomatoes, another superfood for diabetics, are rich in vitamin C, are an excellent source of vitamin A, and are a good source of potassium.

As a bonus, they’re also low-carb and low-cal, with just 32 calories per cup.

The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may help protect you against heart disease and prostate cancer.

 ➡ Add a slice of tomato to your next sandwich or cook up a big pot of tomato sauce: It makes a great topping for chicken and other good foods in your diet.


Diabetes-Friendly Low-Carb Vegetables-broccoliAlthough it’s not everyone’s favorite, this diabetes-friendly low-carb vegetables are worth a try by adding it to soups or other recipes.

It’s low in carbohydrates and loaded with vitamins A, C, and K. It also provides you with much-needed fiber and iron.

 ➡ Look for florets that are packed tightly together and are dark green in color.

Frozen broccoli (without the added salt or sauce) can also be a good addition to your diet plan and, unlike the fresh kind, doesn’t need to be eaten right after you purchase it.


Diabetes-Friendly Low-Carb Vegetables-cucumbersA cool, crisp, low-carb choice for diabetics, one generous portion of cucumbers has less than 5 grams of carbohydrates. 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 potassium and vitamin C. 

 ➡ Besides adding them to salads, you can add thin slices to sandwiches or wraps, or serve up cucumber spears for an afternoon snack.


Eating cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants, to your diet.

Cabbage also contains manganese, fiber, and vitamin B6. This low-carb vegetable is at its peak in the fall and early winter.

Diabetes-Friendly Low-Carb Vegetables-cabbage ➡ 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

Brussels Sprouts have taken their good old time winning the popularity they deserve. Besides being low-carb, these mini cabbages are full of vitamins A, C, folate, and fiber and are among the best diabetes-friendly low-carb vegetables.

Diabetes-Friendly Low-Carb Vegetables-brussel sproutsAs with cabbage, Brussels Sprouts are a low-carb vegetable, 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-carb vegetable, cauliflower can be a boon to your meal plan.

Diabetes-Friendly Low-Carb Vegetables-cauliflowerThis vegetable is full of vitamin C (one cup of raw floret pieces has more than half your daily requirement) and also contains fiber, potassium, and folate.

 ➡ Cauliflower is versatile enough to serve raw, roasted, or steamed, and goes great in soups: Just cook until tender, then blend it with chicken broth.



Diabetes-Friendly Low-Carb Vegetables-asparagusThis flavorful vegetable only has 27 calories and 5 grams of carbs 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 more tender. Snap off the woody ends with your hands (they’ll break naturally at the right point), then steam, sauté, or roast them.

 ➡ Asparagus pairs well with an omelet, which is an excellent way to add a serving of vegetables to breakfast.

Enjoy experimenting with these diabetes-friendly low-carb vegetables…Who knows, maybe even the kids will like them!

Learn More!

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