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Exchange list: Nonstarchy vegetables
From: Mayo Clinic staff          Published On: August 23, 2011, 10:10 GMT
 
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Exchange list: Nonstarchy vegetables

Non-starchy veggies contain only small amounts of carbohydrate and calories

From artichokes to zucchini, nonstarchy vegetables are an important part of your diabetes diet. Here's help making the most of your vegetable choices.

Vegetables come in many shapes and sizes. Nonstarchy vegetables contain only small amounts of carbohydrate and calories, but they pack an important nutritional punch.

One serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables.

If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.

• Amaranth
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans: green, Italian, wax
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage: bok choy, Chinese, green
• Carrots
• Cauliflower
• Celery
• Chayote
• Cucumber
• Eggplant
• Green onions or scallions
• Greens: collard, kale, mustard, turnip
• Jicama
• Kohlrabi
• Leeks
• Mixed vegetables without corn, peas or pasta
• Mung bean sprouts
• Mushrooms
• Okra
• Onions
• Oriental radish or daikon
• Pea pods
• Peppers, all varieties
• Radishes
• Rutabaga
• Sauerkraut
• Soybean sprouts
• Spinach
• Sugar snap peas
• Summer squash
• Swiss chard
• Tomato: raw, canned, sauce, juice
• Turnips
• Vegetable juice cocktail
• Water chestnuts
• Zucchini






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