Vegetables and Diabetes

When it comes to vegetables, people with diabetes, should eat at least three servings a day. They are healthy, chock full of vitamins and minerals, and some give you much needed fiber. The best part, they are naturally low in calories -- if you are careful not to top them with butter, sour cream, cream soups, or cheese sauces.

Remember, non-starchy vegetables such as spinach, broccoli, lettuce, greens, carrots, chilies, peppers and tomatoes (those in this food group) do contain a small amount of carbohydrate -- 5 grams per serving.

How to Eat

Easy ways as suggested by American Diabetes Association:

Keep frozen and canned on hand to know you always have them at the ready.

Make double and triple portions; at a serving one day and have one ready-to-go for the next.

Blanch (quick cook and chill) a head of broccoli or cauliflower, break it into pieces, place in a plastic container and have a ready supply for the week, hot or cold.

Keep a bag of pre-cut or baby carrots around -- grab a handful as a snack, pack them with lunch, throw them into stew, or microwave.

Microwave or sauté onions and peppers to put more into a tomato sauce.

Make a big salad to last a few days, store in the refrigerator in a plastic container.

Add them into sandwiches -- not just the old lettuce and tomato, try alfalfa sprouts, sliced red onion, sliced cucumbers, sliced yellow squash or zucchini, red peppers.

Add them to an omelet or scrambled eggs -- sauté onions, peppers, mushrooms, tomatoes and add some fresh herbs.

Drink tomato juice, V-8 or Bloody Mary.

In a tomato sauce, cut the amount of meat you use in half, and add more onions, peppers, mushrooms, eggplant, zucchini or others.

Vegetables & Diabetes


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