7 Low-Carb Veggies for a Diabetes-Friendly Diet
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7 Low-Carb Veggies for a Diabetes-Friendly Diet

Nonstarchy veggies offer antioxidants that help prevent diabetes complications and stabilize blood sugar levels.
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Updated on August 6, 2025
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cauliflower, purple cabbage, broccoli

A balanced diet that includes a variety of nutrients is a great defense against the complications that can arise from type 2 diabetes, including cardiovascular disease, says Jordana Turkel, RD, CDCES, who practices at Park Avenue Endocrinology and Nutrition in New York City. When it comes to vegetables, Turkel describes the approach as “eating colorfully.”

Prioritizing blood sugar and weight management are important for people with diabetes at all times. And adopting a whole-foods based, low-carb diet and filling up on fiber-rich vegetables can help with both.

“Soluble fiber, in particular, can help to lower post-meal blood sugar levels. Some vegetables, along with legumes (beans) and other plant foods, are loaded with soluble fiber,” says Nicole Rubenstein, RD, the owner of Racer’s Edge Nutrition in Denver. Brussels sprouts and asparagus are two types of nonstarchy vegetables that fall into this category.

Nonstarchy vegetables are rich in fiber and low in carbs, meaning they’re less likely to spike your blood sugar.

“Including more fiber in your diet helps to increase fullness. Start your meal by eating a large portion of vegetables. This may help you keep your portions of other high-calorie and high-carbohydrate foods smaller, benefiting your blood sugar and your waistline,” Rubenstein says.

1

Spinach Is a Nutritious Salad Base or Omelet Ingredient

low-carb spinach for diabetes-friendly diet

Popeye had the right idea when he bulked up on green, leafy spinach.

Two-thirds of a cup of raw spinach has 3.6 grams (g) of carbohydrates. The vegetable is a wise addition to a diabetes-friendly diet because it’s loaded with antioxidants such as vitamin A (52 percent of the daily value, or DV).

Either use fresh leaves, such as in your salad, or opt for canned or frozen versions with no added salt if you are on a salt-restrictive diet, says Rubenstein. She suggests folding spinach into your egg omelet at breakfast. Not only will your omelet contain lots of vitamin A from the spinach, but the eggs provide 19 percent of the DV for vitamin B12.

Foods that are rich in vitamin B12 can be especially beneficial for people who are taking the diabetes medication metformin (Fortamet), says Rubenstein. “People who have diabetes who have been on metformin for a long time are at higher risk for a B12 deficiency.”

How to Cook It: Brussels Sprouts

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2

Tomatoes, Eaten Raw and Sliced, Are a Colorful Snack

low-carb tomatoes for a diabetes-friendly diet
Tomatoes, another superfood for diabetes, contain fewer than 5 g of carbs per medium whole tomato. They are high in the antioxidant lycopene, which gives red tomatoes their color. And they’re packed with immunity-boosting vitamin C, with 16.9 milligrams (mg), or 19 percent of the DV.

Antioxidants like lycopene are thought to help guard against the oxidative stress caused by unstable molecules that damage cells and blood vessels.

 Prolonged periods of high blood sugar can promote oxidative stress.

In general, foods high in antioxidants may prevent or delay the progression of diabetes complications, such as cardiovascular disease and nerve damage, Turkel says.

Sliced or diced raw tomatoes are a great way to brighten up your colorful salad and reap the antioxidant benefits they offer. Roasting them in the oven is another healthy way to prepare them, says Turkel.

3

Broccoli Makes for a Great Sautéed Veggie Side Dish

low-carb broccoli for diabetic diet

If you’re not already eating broccoli, make a point of adding it to your diabetes-friendly diet.

It’s low in carbohydrates, with 5.6 g per cup of raw broccoli. And it’s loaded with vitamin C (82.2 mg, or more than 90 percent of the DV),

 fiber (2.16 g, or approximately 8 percent of the DV),

 and iron (0.6 mg, or 3 percent of the DV).

 Broccoli is another good candidate for roasting.

Turkel also suggests sautéing veggies in olive oil, canola oil, or avocado oil, which provide heart-healthy monounsaturated and polyunsaturated oils.

4

Cabbage Is a Healthy Ingredient to Add to Your Stir-Fry Recipes

low-carb cabbage for a diabetes-friendly diet
One cup of red, raw cabbage has 6.6 g of carbs. This vegetable is an inexpensive way to add vitamin C (51.3 mg, or 57 percent of the DV)

 and vitamin K (34.4 micrograms [mcg], or about 29 percent of the DV) to your diabetes-friendly diet.

 Foods that are high in vitamin K are associated with a reduced risk of insulin resistance, a risk factor for obesity, diabetes, and other metabolic conditions, as well as improved glucose and lipid metabolism. It may also boost insulin production and sensitivity.

Sauté cabbage and add it to your next stir-fry.

5

Brussels Sprouts Are Delicious When Roasted in the Oven

low-carb brussels sprouts for diabetic diet

Brussels sprouts have grown more popular in recent years, and they deserve a place in your diabetes meal plan.

One cup of raw Brussels sprouts has 8 g of carbs. The same serving of these mini cabbages is full of vitamin C (77 mg, or 86 percent of the DV),

 and fiber (3 g, or 10 percent of the DV),

 and potassium (350 mg, or 7 percent of the DV). Having low potassium levels is associated with higher rates of insulin resistance and diabetes.

Fresh Brussels sprouts are another great candidate for roasting.

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6

Cauliflower Is a Smart Rice Alternative

low-carb cauliflower for diabetic diet

Consider enjoying this low-carb veggie in riced form as a way to stabilize your blood sugar, says Rubenstein.

One cup of raw chopped pieces has 5 g of carbs. Plus, this vegetable is brimming with vitamin C, with the same serving size providing 53 mg, or 59 percent of the DV.

7

Asparagus Is a Flavorful Veggie Side When Grilled With Olive Oil and Vinegar

low-carb asparagus for diabetic diet
This flavorful veggie only has 7 g of carbs per cup when cooked with oil. It also contains vitamin A (70 mcg, 8 percent of the DV)

 and vitamin K (86 mcg, or roughly 72 percent of the DV).



Grill asparagus, and drizzle it with olive oil and balsamic vinegar and a touch of salt and pepper to add flavor, Rubenstein says.

Starchy vs. Nonstarchy Veggies: What’s the Difference?

When it comes to eating veggies to improve diabetes management, some veggies are better than others. Starchy vegetables such as corn, peas, and potatoes are high in carbohydrates, which can have a direct effect on your blood sugar.

But that doesn’t mean this type of veggie is off-limits or should be avoided. In fact, the Centers for Disease Control and Prevention (CDC) recommends adding small portions of starchy vegetables to your plate as part of a diabetes-friendly eating plan.

“I often advise my patients with diabetes to follow the plate method [from the CDC]: ¼ plate lean protein, ¼ plate starchy vegetables or whole grains, and ½ plate nonstarchy vegetables,” says Rubenstein. Make sure you’re working with a 9-inch dinner plate, not a platter.

Starchy vegetables in moderate portions can be better than other carb-laden fare. “If you compare many starchy vegetables — such as butternut and acorn squash, peas, and sweet potatoes — to refined carbohydrates like [white] rice, pasta, and breads, you’ll find that the starchy vegetables contain more fiber, potassium, and other essential vitamins than their grain counterparts,” Rubenstein says.

Still, low-carb vegetables are a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive.

The Takeaway

  • Nonstarchy, fiber-rich vegetables can help with blood sugar management. Spinach, broccoli, Brussels sprouts, and asparagus are low in carbs and high in fiber. Soluble fiber, in particular, can help you stabilize post-meal blood sugar and manage weight.
  • Tomatoes, broccoli, and cabbage contain antioxidants like vitamin C. They may help lower the risk of diabetes complications such as cardiovascular disease and nerve damage.
  • Olive, canola, and avocado oils are packed with heart-healthy monounsaturated and polyunsaturated fats. Try roasting and sautéing vegetables in these oils to ramp up the flavor of any meal and reap the benefits for your heart.
  • Starchy vegetables like sweet potatoes and corn can still support a diabetes-friendly diet. In fact, follow the CDC’s plate method, and balance your plate with starchy vegetables or whole grains, a lean protein, and nonstarchy vegetables.

Resources We Trust

Additional reporting by Regina Boyle Wheeler.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  6. Tomatoes, Red, Ripe, Raw, Year Round Average. U.S. Department of Agriculture. April 1, 2019.
  7. What Are the Health Benefits of Tomatoes? Cleveland Clinic. July 26, 2023.
  8. Shafe MO et al. Lycopene: A Potent Antioxidant with Multiple Health Benefits. Journal of Nutrition and Metabolism. June 8, 2024.
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  15. Healthy Cooking Oils. American Heart Association. October 24, 2023.
  16. Vitamin K. National Institutes of Health Office of Dietary Supplements. March 29, 2021.
  17. Cabbage, Red, Raw. U.S. Department of Agriculture. October 28, 2022.
  18. Insulin Resistance. Cleveland Clinic. November 21, 2024.
  19. Varsamis NA et al. A Critical Review of the Effects of Vitamin K on Glucose and Lipid Homeostasis: Its Potential Role in the Prevention and Management of Type 2 Diabetes. Hormones. January 16, 2021.
  20. Potassium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
  21. Brussels Sprouts, Raw. U.S. Department of Agriculture. October 31, 2024.
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  24. Asparagus, Fresh, Cooked With Oil. U.S. Department of Agriculture. October 31, 2024.
  25. Li Y et al. Associations of Starchy and Non-Starchy Vegetables With Risk of Metabolic Syndrome: Evidence from the NHANES 1999–2018. Nutrition & Metabolism. August 31, 2023.
  26. Diabetes Meal Planning. Centers for Disease Control and Prevention. May 15, 2024.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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