Non-Starchy Vegetables That Keep Your Blood Sugar Balanced (And Curb Cravings Too!)

Keeping your blood sugar balanced—especially if you’re managing diabetes or pre-diabetes—isn’t about making sweeping changes or eliminating entire food groups. Instead, it’s about making healthy, delicious food swaps. One that’s sometimes overlooked? Trading starchy veggies that can spike your glucose for non-starchy vegetables that keep your blood sugar steady with every bite. 

The difference between starchy and non-starchy veggies

Although vegetables provide us with a hefty dose of vitamins, minerals and other nutrients that our bodies need, some vegetables are particularly high in starch, the most-consumed type of carbohydrate. It’s also found in other foods like cereal grains. Starches are considered a complex carbohydrate because they contain many sugar molecules that can spike your blood sugar. This is why diabetics and those with blood sugar issues are often advised against eating them.

So if you’re supposed to stay away from starchy vegetables like potatoes, peas and corn, which vegetables deliver health benefits without the glucose spike? Luckily, there are so many non-starchy vegetables to choose from that will add a pop of color and a dose of much-needed nutrients to your plate. Non-starchy veggies tend to be lower in calories and higher in water content, so feel free to pile these on when creating your meals (more on that below). 

How non-starchy vegetables balance your blood sugar 

“Non-starchy vegetables being low on the glycemic index ensures that the blood sugar does not spike too much after a meal,” says Cynthia Odogwu, MD, a family and Lifestyle Medicine Physician.

Dr. Odogwu says non-starchy vegetables not only help with controlling blood glucose levels, but also managing weight and reducing the risk of heart and metabolic issues by addressing risk factors that affect your overall health, such as high cholesterol, high blood pressure and insulin resistance. 

“Some non-starchy vegetables even contain bioactive compounds like flavonoids and sulforaphane, which have been shown to reduce fasting blood sugar, decrease cell damage and improve insulin sensitivity,” explains Dr. Odogwu

And if you typically find yourself still hungry after having vegetables, choosing a non-starchy option could help improve your satiety. “With non-starchy vegetables being rich in fiber, they ensure that you get and stay full longer, reducing the risk of overeating,” says Dr. Odogwu. 

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Non-starchy vegetables list: 10 doctor-backed picks 

Here, Dr. Odogwu shares the top non-starchy vegetables that help keep your blood sugar balanced and are safe for diabetics. 

Bell peppers


“Bell peppers have a low glycemic index, low carbohydrate content and are rich in phytonutrients, all of which make it likely to lower blood sugar,” says Dr. Odogwu. 

Cabbage


“Regular consumption of cabbage has been shown to lower fasting blood glucose and insulin resistance,” says Dr. Odogwu. “The antioxidant-rich, colorful varieties are also helpful in preventing organ damage in diabetics.”

Leafy greens


“Being low in calories and carbohydrates, leafy green vegetables are a great choice for people with diabetes,” says Dr. Odogwu. “They contain vitamin C and beta-carotene, which have been shown to reduce inflammation and cell damage in diabetics.”

Radishes


“In addition to having a high water content, radishes are packed with polyphenols and antioxidants that have been shown to slow glucose release and absorption,” says Dr. Odogwu.

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Broccoli


“Broccoli is a powerhouse for diabetics, as it contains bioactive compounds that reduce fasting blood glucose, decrease the production of glucose in the liver and lower hemoglobin A1C,” says Dr. Odogwu. (Discover more ways to lower your A1C levels here.)

Cucumbers 

“Being made of approximately 95 to 96 percent of water by weight, cucumbers are low in calories and carbohydrates, making them ideal for people with diabetes,” says Dr. Odogwu.

Cauliflower 

“With its high fiber content and low glycemic index, cauliflower helps to stabilize blood sugar,” says Dr. Odogwu.

Celery

“Celery has a very low carbohydrate content, making it excellent for blood sugar control,” says Dr. Odogwu.

Tomatoes

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“Tomatoes are rich in antioxidants and compounds that fight inflammation, which prevents type 2 diabetes from progressing,” says Dr. Odogwu. In fact, “studies have shown that drinking tomato juice before eating a carbohydrate-containing meal can prevent high blood sugar.”

Brussels sprouts 

“Brussels sprouts are an excellent choice for people with diabetes [or those watching their blood sugar] because they contain bioactive compounds that block the action of enzymes that digest carbohydrates,” says. Dr. Odogwu. ”As a result, they decrease the rise in blood sugar after a meal. They also protect the blood vessels and cells from damage, thereby potentially preventing common complications of diabetes.”

Additional reporting by Ashley Hall