Vegetables for a Diabetic's Diet

Everyone knows that vegetables are healthy. They are especially indispensable for diabetics. In a diabetic's diet, 300 - 400 grams of vegetables per day are recommended. Unlike most other foods, diabetics usually don't need to restrict their vegetable consumption, as the amount of carbohydrates is minimal. Thanks to fiber, even a smaller amount of vegetables satisfies hunger.

Vegetables contain many vitamins and minerals, plenty of fiber, which also blocks the absorption of carbohydrates, and last but not least, antioxidants. Some types of vegetables, mainly leafy greens, carrots, onions, and garlic, help reduce blood sugar levels. On the other hand, legumes and corn are exceptions, as they have a higher carbohydrate content and therefore should not be consumed without considering a safe portion.

Vegetables should be fresh if possible, and if heat treatment is necessary, it should be as brief as possible.

Vegetable Overview by Carbohydrate Content

10 g of carbohydrates is contained in:

400 grams of lettuce or cucumbers

350 grams of mushrooms

300 grams of radishes, spinach, canned green beans, asparagus

250 grams of cauliflower, peppers, tomatoes, or sauerkraut

200 grams of cabbage or kohlrabi

180 grams of fresh or frozen green beans

150 grams of kale

130 grams of celery

120 grams of carrots, beetroot, or leeks

70 grams of peas

Legumes contain the most fiber. However, in terms of energy value, legumes are also the most substantial (30g of legumes corresponds to approximately 100 kcal). Lettuce and cucumbers have the fewest calories.

As for vitamins, vitamin C is contained in huge amounts in horseradish (up to 170 mg per 100g of horseradish), and there is also quite a lot in peppers, cauliflower, and cabbage.