Here is a question I recently received from FOODPICKER.org
Question: I was just diagnosis with pre-diabetes. The nurse told me to eat lots of vegetables. Could you please tell me what "lots of vegetables" mean and what type of vegetables to consume? Also, how should I prepare them?
Answer: Non-starchy vegetables are the best source as they are low in carbohydrates as well as calories. Plus vegetables are a good sources of many important nutrients like fiber, vitamins, and minerals. To prepare your vegetables, it is best to not add additional salt or fat. Instead use herbs and spices to add flavor without calories, fat, or extra salt. Steaming, grilling, baking, or even microwaving vegetable are good cooking options. For good health, try to eat at least 3-5 serving of vegetables a day (non-starchy vegetables preferred).
According to the Mayo Clinic, one serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables. If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.
Non-Starchy Vegetables Include:
- Amaranth
- Artichoke
- Artichoke hearts
- Asparagus
- Baby corn
- Bamboo shoots
- Beans: green, Italian, wax
- Bean sprouts
- Beets
- Broccoli
- Brussels sprouts
- Cabbage: bok choy, Chinese, green
- Carrots
- Cauliflower
- Celery
- Chayote
- Cucumber
- Eggplant
- Green onions or scallions
- Greens: collard, kale, mustard, turnip
- Jicama
- Kohlrabi
- Leeks
- Mixed vegetables without corn, peas or pasta
- Mung bean sprouts
- Mushrooms
- Okra
- Onions
- Oriental radish or daikon
- Pea pods
- Peppers, all varieties
- Radishes
- Rutabaga
- Sauerkraut
- Soybean sprouts
- Spinach
- Sugar snap peas
- Summer squash
- Swiss chard
- Tomato: raw, canned, sauce, juice
- Turnips
- Vegetable juice cocktail
- Water chestnuts
- Zucchini
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