What Should I Eat? Vegetables

Low-Carb Vegetables and T2DM

Low-carb vegetables are beneficial for people with T2DM because they have a minimal impact on blood sugar levels. They are typically high in fiber, vitamins, and minerals. Fiber slows down the absorption of sugar, which helps to stabilize blood sugar levels, promotes weight management, and supports digestive and cardiovascular health. Some examples of low-carb vegetables include leafy greens (spinach, kale), broccoli, cauliflower.

References:

1. Medical News Today: Discusses very low-carb diets for managing diabetes, emphasizing vegetables, berries, nuts, and seeds as healthy low-carb options.

   • A Guide to Healthy Low Carb Eating with Diabetes

2. City of Hope: Explains the importance of non-starchy vegetables for people with diabetes, highlighting their fiber, vitamin, and mineral content.

   • Non-Starchy Vegetables: Which to Eat for Diabetes

3. Healthline: Compares starchy and non-starchy vegetables, emphasizing the benefits of both in a balanced diet.

   • Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts

4. Johns Hopkins Patient Guide to Diabetes: Explains how to include starchy vegetables in a healthy diabetes diet.

   • The Truth about Starchy Vegetables

5. Verywell Health: Discusses which starchy vegetables to eat and avoid for diabetes management.

   • Starchy Vegetables: Which to Eat and Avoid

6. CDC (Centers for Disease Control and Prevention): Provides guidance on diabetes meal planning, emphasizing non-starchy vegetables.

   • Diabetes Meal Planning

7. WebMD: Focuses on the best and worst foods for diabetes, including vegetables.

   • Best and Worst Foods for Diabetes

---

Starchy Vegetables and T2DM

Starchy vegetables contain more carbohydrates compared to non-starchy vegetables, which can potentially lead to a greater increase in blood sugar levels. For people with diabetes, it's generally recommended to consume starchy vegetables in moderation. Examples of starchy vegetables include potatoes, peas, beans, lentils, and yams.

Balancing Vegetables in a T2DM Diet

A balanced diet for T2DM should prioritize non-starchy vegetables, making up about half of the plate. Starchy vegetables can be included as part of a balanced meal, with portion sizes adjusted accordingly. It's often recommended to pair starchy vegetables with protein and healthy fats to further minimize blood sugar spikes. Preparation methods also matter; it is better to bake, boil, or grill vegetables.

---

How NOT to do vegetables:

Deep-fried battered broccoli contains

tons of carbohydrates.

You might as well be a donut stuffed with broccoli.

Baked potatoes and sweet potatoes are loaded with carbohydrates that can significantly elevate your blood sugar.