What Are the Best Low-Carb Vegetables for People With Diabetes?

Counting carbs might seem like a lot of work that only leads to bland meals, but it doesn’t have to be that way. Choosing low-carb vegetables for people with diabetes can give you healthy and delicious food options while maintaining or even lowering your blood sugar levels. Many vegetables are not only low in carbohydrates, but they also offer other valuable benefits to improve your quality of life.

Spinach is a low-carb vegetable loaded with nutrients to benefit people with diabetes. One cup of spinach has 6.7 grams of carbohydrates when cooked and 1 gram when served raw. It also contains magnesium, a mineral that helps make a chemical called insulin, which manages blood sugar levels. Studies have linked lower levels of magnesium to diabetes.

Tomatoes are a natural way for you to add a dash of sweetness to a meal while eating low-carb veggies. They can be cooked, stewed, roasted, or served raw in a salad. A cup of sliced tomatoes has 7 grams of carbohydrates, while 1 cup of cooked tomatoes has 9.6 grams.

Research also shows that tomatoes are good for your cardiovascular system. One study reveals that consuming 200 grams of raw tomatoes per day may help lower blood pressure in people with diabetes.

Because carrots have slightly more sugar than other vegetables, there’s been a lot of confusion about whether they count as low-carb veggies. Still, carrots are low in carbs and offer other health benefits for people with diabetes. Sliced cooked carrots have around 6 grams of carbohydrates in a 1/2 cup, while one raw 5.5-inch carrot has 4.8 grams.

Carrots also have lots of fiber, which is important for people with diabetes because it helps you stay fuller for longer periods of time and doesn’t raise your blood sugar. With 5 grams of fiber per cup, carrots give you around 18% of your daily fiber needs.

Broccoli is a low-carb, low-calorie, leafy green vegetable that’s best served steamed to preserve its nutrients. While 1 cup of raw broccoli has 4.7 grams of carbohydrates, a 1/2 cup of cooked broccoli has 7 grams.

Among the best low-carb vegetables for people with diabetes, broccoli can have positive effects on blood sugar. Research shows that eating broccoli sprouts may improve your resistance to insulin, which lets your body turn sugar into energy without any problems.

Whether you’re eating it in sauerkraut or a colorful salad, cabbage can be served in many ways as part of a low-carb diet. A cup of red cabbage has 10.3 grams of carbohydrates when cooked and 6.6 grams when served raw.

Many studies show that this vegetable may lower blood sugar, as cabbage contains chemicals called bioactive compounds that have a positive effect on body functions like metabolism.

Onions are a healthy ingredient that add zest and flavor to a meal. When cooked, 1 cup of onions has 10.1 grams of carbohydrates, while 1 cup of raw onions has 10.7 grams.

Onions also contain quercetin, a chemical found in plants that reduces swelling in your body. Research reveals that quercetin can have positive effects against diabetes, even showing results that are similar to prescription medications.

Radishes may be more than just a crunchy, tangy addition to a recipe. Early research shows that they may be able to reduce the amount of sugar your body takes in. This is because of their high levels of antioxidants, chemicals that fight or repair cell damage. Researchers see plant-based remedies like radishes as a good alternative to prescription drugs, which can have side effects like nausea and stomach irritation.

Radishes also make appetizing garnishes for salads and other recipes. One cup of raw radishes contains 4 grams of carbohydrates.

While it may not have the same texture as the noodles you’re used to, spaghetti squash is a delicious low-carb option for pasta lovers with diabetes. Compared to 38.3 grams of carbohydrates in 1 cup of regular spaghetti, 1 cup of spaghetti squash includes just 10 grams.

Spaghetti squash has lots of fiber, making it among the best veggies for people with diabetes. This large amount of fiber causes a slow release of sugars into your body after you eat, which lowers your overall blood sugar.

Eggplant can be roasted, steamed, or cooked to bring out its unique texture. A cup of cooked, 1-inch cubes of eggplant contains 8.3 grams of carbohydrates.

Like radishes, eggplant is also rich in antioxidants. A recent study shows that these antioxidants might help with reducing blood sugar, though more research is needed to understand their effects on people with diabetes.

Whether you eat them as a snack or steamed with other vegetables, Brussels sprouts are loaded with cardiovascular benefits for people with diabetes in addition to being a low-carb vegetable. Research shows that they may be able to lower cholesterol, especially when steamed. Like spaghetti squash, they also have plenty of fiber.

If you want to add more low-carb vegetables to your diet, check with your doctor to make a personalized meal plan and see what vegetables will have the most benefits for you.