Vegetables aren't all created equal for blood sugar. Most are essentially free — but a few starchy ones need portion control.
Eat unlimited
These are under 5g net carbs per cooked cup:
- Spinach
- Kale
- Romaine, arugula, lettuce
- Broccoli, cauliflower
- Cabbage (green, red, savoy)
- Brussels sprouts
- Asparagus
- Zucchini, summer squash
- Cucumber
- Bell peppers
- Mushrooms
- Celery
- Bok choy
Moderate portions (5–15g net carbs/cup)
- Carrots (raw better than cooked — lower GI)
- Beets
- Onions
- Tomatoes
- Snap peas
- Eggplant
- Pumpkin, butternut squash
Portion carefully (15g+ net carbs/cup)
- White potatoes
- Sweet potatoes (slightly better glycemic profile)
- Corn
- Green peas (still a vegetable but starchy)
- Yuca, plantains
Hidden superstars
### Vinegar with veggies Add a tablespoon of vinegar to your salad — it slows starch digestion in the rest of the meal.
### Cruciferous family Broccoli, Brussels sprouts, cauliflower contain sulforaphane, shown in small trials to lower fasting glucose.
### Bitter greens Arugula, endive, watercress activate gut hormones that improve insulin sensitivity.
How to eat more
- Fill half your plate with non-starchy veggies before serving anything else
- Start meals with a small salad — measurably blunts post-meal glucose
- Roast a sheet pan of mixed vegetables Sunday for the week
- Add greens to eggs, soups, smoothies, sauces