7 Low-Carb Veggies for a Diabetes-Friendly Diet

Grill asparagus, and drizzle it with olive oil and balsamic vinegar and a touch of salt and pepper to add flavor, Rubenstein says.

Starchy vs. Nonstarchy Veggies: What’s the Difference?

“I often advise my patients with diabetes to follow the plate method [from the CDC]: ¼ plate lean protein, ¼ plate starchy vegetables or whole grains, and ½ plate nonstarchy vegetables,” says Rubenstein. Make sure you’re working with a 9-inch dinner plate, not a platter.

Starchy vegetables in moderate portions can be better than other carb-laden fare. “If you compare many starchy vegetables — such as butternut and acorn squash, peas, and sweet potatoes — to refined carbohydrates like [white] rice, pasta, and breads, you’ll find that the starchy vegetables contain more fiber, potassium, and other essential vitamins than their grain counterparts,” Rubenstein says.

Still, low-carb vegetables are a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive.