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