List of non-starchy vegetables.

By Richknowbody Latest Reply 2011-08-24 20:27:43 -0500
Started 2011-08-17 10:56:24 -0500

I mentioned a list of Vegetables the Dietitian whose class I attended, gave me a list of 30 vegetables I could eat unlimited quantity of. People asked me to list it, and I couldn't find it.

This looks like the same list she gave me, but I have not found it yet. I will just have to ask her for another copy.

It was a small book really, and it gave different foods and the quantities you can eat them in. These vegetables were listed in the unlimited quantity. I hate being hungry after I eat, so I loved seeing that.

Amaranth or Chinese spinach
Artichoke hearts
Baby corn
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Brussels sprouts
Cabbage (green, bok choy, Chinese)
Coleslaw (packaged, no dressing)
Greens (collard, kale, mustard, turnip)
Hearts of palm
Pea pods
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Squash (cushaw, summer, crookneck, zucchini)
Sugar snap peas
Swiss chard
Water chestnuts
Yard-long beans

Fellow diabetic, Rich

91 replies

Kathae 2011-08-21 01:05:27 -0500 Report

Hi could you tell me why baby corn as opposed to regular corn? Also do you know what vinegar does to your blood sugar? I like a lot of veggies soaked in vinegar and water as opposed to salad dressings but I am not sure if it is on my do not eat list.

GabbyPA 2011-08-22 05:44:04 -0500 Report

Vinegar is a great food for diabetics as it tends to lower our numbers. So have at it. It also is great for energy boosting.
Baby corn is usually canned and in the Chinese food section. They are so young that you eat the entire thing, cob and all. I love them. Maybe this is my way to have my corn. Otherwise it pretty much kills my numbers.

Richknowbody 2011-08-21 08:16:54 -0500 Report

I don't know about the vinegar.
I do know before when I had really high blood sugar, before I knew I was diabetic, if I ate too many sweets and my blood sugar was high, I would crave pickles, or anything to do with vinegar.
I do love vinegar also.

Richknowbody 2011-08-21 08:15:00 -0500 Report

Hi Kathae,
Keep in mind I am a general contractor, and a fellow diabetic, not connected to the medical field.
But baby corn you are eating the cob, so you are getting a lot more fiber. I looked up the stats on baby corn and it is 4 total grams of carbs per 1/2 cup serving.
Corn on the cob is a starchy vegetable and so it turns to sugar faster.

nzingha 2011-08-20 22:15:23 -0500 Report

This business of portions.. I am discovering the answer to a lot of what seems to be complicated.. since I have to eat small portions and I can't afford to waste food.. here's what I have been doing. I cook all those sweet potatoes, yams, bananas, and perishables.. I put them in small containers. freeze them so that I can reach for what I want to eat daily and it saves me time as well. Today I prepared a lot of stuff that will prevent me from having to worry about what to eat for breakfast, lunch or dinner. I had all these fruits and was worried that I cant eat these in time.. so I juiced the mangoes and bottled them. I had ripe bananas and I made what we call banana fritters and I have packaged them for desert so all I have to deal with, will be the fish, tuna.. which are easy and quick to prepare…vegs which take minutes to steam and I will add my carb, desert and juice which are already prepared.. I think I've got it…!

Richknowbody 2011-08-21 08:20:19 -0500 Report

Very nice that you have it down to a science.
I try to do a little as you do.
I make very large portions of spaghetti sauce, beef stew, chili, bean soup. The spaghetti sauce and chili, I put in the freezer, the beef stew, lentil soup, and been soup, I make 16 pints and can them for the future easy to reach meals.

nzingha 2011-08-21 08:57:17 -0500 Report

Great.. u r doing the same and i am sure this makes life easy for u.. we eat different foods but the concept is the same..package them in small containers and reach for them when u r ready to eat- that way u dont have to be rocking ur brain everyday to figure out what am i going to eat today?.. its already there just choose. this morning i just took 2 minutes to do my breakfast as i have stuff in my freezer. I dont have to worry about lunch for today or tomorrow.. all prepared and it gives me more time for excercise…just walked with my weights on my legs and now I am doing Face Book.. then I'll go read my kindle and later on I'm off on the road with my mother… Diabetes does not stop me from doing anything no matter what. some one actually said to me.. u shouldnt be driving .. what if u have a black out? Can u believe this in this day and age?

Richknowbody 2011-08-21 09:09:14 -0500 Report

Yea, it is my understanding yo can't get a commercial drivers license if you are an insulin user.
My brother is a sheriff's deputy, he is still employed, but says he can't transfer because he is diabetic.

CWMecca 2011-08-20 13:38:14 -0500 Report

Thank you so much for this list! I was just diagnosed and I have NO clue what I can and cannot eat so this helps a lot. I'm on meds for the diabetes but they're not having me monitor anything, which is weird to me but they must have their reasons.

Kathae 2011-08-21 01:07:58 -0500 Report

I don't know where you are from, but my doctor's clinic offers a diabetes class, which is usually two classes and a follow up. Check with your doctor and he/she could probably tell you where to go. I also find it confusing and I am three years into this stuff, probably diabetic much longer according to my endocrinologist.

jayabee52 2011-08-20 17:23:10 -0500 Report

They are not having you test your BG numbers CW? If you are on diabetes meds and not have you monitoring/testing your BGs at LEAST 3 times a day / 7 days a week, they IMO may be guilty of Malpractice.

They're playing russian roulette with your health and even with your life.

Do you have a glucometer?

If not, you may want to go back to those Drs or to your regular Dr and get a glucometer and instructions on how and when to test your blood glucose levels.

I really think those folks at the hospital that Dx'd you did you a disservice with all the stuff they didn't tell you.

Richknowbody 2011-08-20 12:15:02 -0500 Report

I guess the point I was trying to make is these vegetables have a low glycemic index.
So, you can get full easier if you include these in your meals.

Jim Edwards
Jim Edwards 2011-08-19 17:46:06 -0500 Report

Okay, we know you had to make some of those up! On the bottom end, my beans never get longer than 6"! Lol Interesting, as I pick it apart, peas send my BS up, but your list has pea pods and sugar snap peas on it. Carrots also send my BS up, so I limit them. Corn also shoots it up, but you have baby corn listed. Thanks for the list, I will try to print it out. Jim

Richknowbody 2011-08-19 08:39:24 -0500 Report

What the heck is Daikon, I have never heard of some of these things. I know I have never even tasted some of these things either.
I just installed a manufactured home on a Bok Choy nursery. I am sure I could get that for free from my customer. They are from Viet Nam. Very nice people
Never tried that either.

Kathae 2011-08-21 01:10:11 -0500 Report

Daikon is a radish either Japanese or Chinese, it is white and kind of looks like a turnip. They are good especially in a stir fry.

jayabee52 2011-08-19 23:17:37 -0500 Report

Dalkon is a radish. It is white and long like a carrot. I haven't tried one so I don't know what kind of "bite" it has.

Jim Edwards
Jim Edwards 2011-08-19 17:41:50 -0500 Report

Welcome to where we can invent virtual veggies and other foods and have they possess whatever carb count we want. And your virtual BS numbers are always good!

Richknowbody 2011-08-19 18:04:15 -0500 Report

Hey Jim,
If I was going to invent something with no carbs it would be the Prime rib and mashed potatoes all you can eat dinner. You would be able to buy it at Costco, for 0.25 cents a package of 10 meals.
Very dark chocolate mouse cheese cake with no calories, but plenty of delicious ness, eat all you want. 0.25 cents for a 4 portion serving, With whipped cream of course.

Richknowbody 2011-08-19 17:57:09 -0500 Report

I got it from American Diabetes Association and printed it verbatim.
I posted in the pictures section the "eat as desired" list from my dietitian. I worded it as unlimited, but her words were "as desired".

tommy123400 2011-08-19 08:53:52 -0500 Report

Diakon is a large Asian radish. It is much milder than regular radish bulbs. tommy

Richknowbody 2011-08-19 09:46:24 -0500 Report

Hi Tommy,
I know you are a pro. I have read a few of your recipes, they look really delicious.
I love my beef stew, but the Burbank russet potatoes, really raise my blood sugar.
What could I use in place of the potatoes in my stew?
I can 16 pints for my lunch's and it lasts me about 3 months.

Kathae 2011-08-21 01:12:28 -0500 Report

Try cauliflower. Cauliflower makes a good mashed potato as well if you like mashed potatoes. A little 1% milk and whatever you use for margerine or butter and mash away, they are good.

MarkS 2011-08-22 09:35:35 -0500 Report

Man, you will be one gaseous fellow! I'd hate to be around you after you eat all that cauliflower!!!!!!

GabbyPA 2011-08-22 05:47:47 -0500 Report

I don't use milk when I make my mashed cauliflower. I use sour cream and some mayo. That way they don't get runny. Also if you roast your cauliflower instead of steaming or boiling it, there is a lot more flavor.

Richknowbody 2011-08-22 08:31:06 -0500 Report

Roasted cauliflower, never thought of that.
Sour cream, some times I put this in my bread and it gives it a much smoother top. For holidays I make delicious breads with lots of saturated fats, to increase the delicousness for my guests at thanksgiving and Christmas dinner.
Jalapeno cheese bread is the one they request the most.
I use store bought white flour for this bread because my guests are not diabetic and don't want the low glycemic bread I make for my self.

GabbyPA 2011-08-24 20:27:43 -0500 Report

Oh, one of the best veggie dishes I made was roasted cauliflower and parsnips with garlic that I mashed and blended with only a bit of olive oil, some cream and simple salt and pepper. I did that for a lower carb mashed potatoes for the family along side the regular mashed potatoes. They both were eaten right up. When you roast them it brings so much more flavor to the dish.

tommy123400 2011-08-19 10:01:25 -0500 Report

Ok Richknowbody, Here goes. I use cauliflower, turnips, jicama, and celery root. The jicame is a member of the morning glory family that comes from mexico and south america.It has a crispy white flesh once you peel it. It has been called a cross between an apple and a potato because it's crispy and slightly sweet like an apple , yet can be used much like a potato.(just without the high carbs and starch.

nzingha 2011-08-18 21:12:34 -0500 Report

what r u saying.. we can eat as much of these vegs as we like.. but my nutritionist says we r to measure what we put in our mouths and showed the size container that we should use.. I ate loads of cabbage the other day because I was so hungry and it showed up in my readings.. I get all these mixed messages and I really am confused now..when I stick to small portions I get fantastic readings.. now Im hearing I can indulge in these vegs? or am I not getting the communications clear?

peewee0618 2011-08-19 17:41:58 -0500 Report

my nutritionist told me the same thing. "We are to measure what we eat. Even fruit, she told me when I eat like grapes or strawberries, only like about 5 or 6.

Jim Edwards
Jim Edwards 2011-08-19 17:32:02 -0500 Report

Welcome to the world of Diabetes, where it doesn't always make sense all of the time, some of the time. I find it odd that cabbage sent your sugars up. Anything else with it? A load of cabbage would just well…never mind, we don't need to go there! I see richknowbody has it that 3 and 3/4 cups of raw shredded cabbage equals 1 15 gram serving, so that to me would be a "load" of cabbage! Maybe you had a "mother load" of cabbage at 11+ cups, but that would still only be 3 carb servings.

jladytiger1979 2011-08-19 10:10:41 -0500 Report

Everything has a limit. One should always err on the side of caution and stick to basic serving sizes. That being said I'm not saying that to blow smoke…I've lost 96lbs & my daily readings & a1c are well within "normal" avg daily 99, a1c 5.3. I pay attention to portion control with everything!!

Richknowbody 2011-08-19 09:37:43 -0500 Report

Hi Nzingha,
I will find the exact pamphlet that stated the 30 veges that could be eaten in the "unlimited" category.
Looked up the stats on cabbage. 3 and 3/4 cups of raw shredded cabbage equal one 15 gram serving.

nzingha 2011-08-20 17:05:53 -0500 Report

i dont like it raw too much work to eat it…lol… i much prefer it steamed.. so much conflicting info with this diabetes disease.. it really puzzles me at times… and this insulin use is not making my life easy right now.. it makes my body feel like its been invaded by a monster that wants to decide and dictate when i eat.. even if I dont want to…

Richknowbody 2011-08-20 20:42:11 -0500 Report

sauteing in olive oil helps a lot. And olive oil is liquid at room temp. So it is low in Sat. Fat.
Some times I steam it and put "SPIKE" Lemon pepper seasoning on it. It helps.
Buy and experiment with all kinds of seasonings, they are cheap, and can make the veges different each time you eat them.

jayabee52 2011-08-18 21:37:43 -0500 Report

I think that's because we all are different. your meter should tell you what you can and cannot eat, as we all metablilze foods differently. It is not one size fits all.

nzingha 2011-08-19 06:01:58 -0500 Report

my point exactly but didnt get that message from ur comments above..thought u were suggesting that we can eat as much of those food items as we like forgetting the importance of "PORTIONS"..

Richknowbody 2011-08-19 10:13:03 -0500 Report

Hi Nzingha,
Found the pamplet, and posted in in my pictures.
I did miss quote her, she said "May be used as desired".
The first page of her pamphlet takes about the importance of portions.
I hope clearing up my miss quotation clears it up for you.
I am a general contractor and a manufactured home dealer, and a fellow diabetic, not a medical professional. Here to learn and share.

nzingha 2011-08-20 17:08:58 -0500 Report

oh thats quite ok.. thnks.. we r all learning..and as a communicator.. I'm all open for that.. thnks.. I know the importance of portions.. I find when I go outside of my breakfast plate.. my readings get higher so I try to stick to that and my little fruit bowl and my crystal wine glass that does not hold more than 4 ozs of whatever juice i am having.. i just try to stay with that…

Richknowbody 2011-08-19 09:41:43 -0500 Report

one cup of shredded raw cabbage is 4 grams of carbs.
Maybe the thinking in the mind of the dietitian when she wrote this, is that people just won't be eating enough of these vegetables to cause a problem.

Rob Lee A
Rob Lee A 2011-08-18 21:12:04 -0500 Report

Thank you for this list ! I know what to snack on that will help me on my diet and I can use everyday to fill my plate with. I love vegetables but was raised on meat and potatoes so it hard to give them up entirely with moderation I will survive.

Richknowbody 2011-08-19 09:43:52 -0500 Report

Me too.
My biggest weakness is Lays potato chips. I dream about them.
I love mashed potatoes.

Jim Edwards
Jim Edwards 2011-08-19 17:39:08 -0500 Report

As long as I don't eat the first one, I don't need the rest of the bag! My weakness is hard pretzels. They are, of course, in second place to Philadelphia's Soft pretzels. No problem eating 10 of these, until I test my BS!

jladytiger1979 2011-08-19 10:30:43 -0500 Report

And different types of potatoes are healthier than others. Red potatoes for instance (with the skin) are better for you than starchier versions such as yukon gold, russet, plain white etc. Potatoes get discounted a lot but they are healthy in moderation. Good fiber, as much potassium as a banana in the skins, magnesium, vitamin c, b vitamins…SOOOOO moreover the issue comes with the amount of potato we eat and what gets slathered on it. Check out my cheesy spinach stuffed potato recipe…this has been a public service announcement for the advocacy of red potatoes… LOL

Richknowbody 2011-08-19 10:38:59 -0500 Report

I have fallen in love with yams. In my search for an alternative for the russet, I found yams.
I will have to try the Red potatoes again.
I live near Tom's Farms, a very good vegetable stand, all their foods are locally grown. I go to Tom's and spend 8 bucks for example and walk out with a lot of food. I think the most I have ever spent there was $27.

jladytiger1979 2011-08-19 11:05:32 -0500 Report

That is awesome!!! Wish I could do that here!! (We have farms & farmers with stands but its about the same price or more than what ya pay at the store albeit fresher) I think its because of the area we live in they know they cab get it off the rich people. I go on occasion to get some things during the summer because the quality is usually better. Wish we had a Toms!!!!

jladytiger1979 2011-08-19 11:15:26 -0500 Report

The only yam I grew up with here in the south with was candied!! I love the occassional sweet potato but its SO hard to resist that sprinkle of brown sugar I usually just ditch them…

Jim Edwards
Jim Edwards 2011-08-19 17:36:35 -0500 Report

JLT, try your yams with a cinnamon & Splenda/Stevia combo. I know, not as good as the ones my Grammom from SC made with a gallon of butter, 2 gallons of molasses, 5 pounds of brown sugar, but it gives you a taste. Jim

jladytiger1979 2011-08-19 18:35:15 -0500 Report

I can't have cinnamon. Upsets the bowels…so much for THAT spice helping my diabetes!! Splenda does the same thing. Haven't tried Stevia yet. Hey don't forget my grandmas version…add to that recipe marshmallows, coconut & peacans!!! Talk about rich!!!! I will every once in a blue moon have a small one or 1/2 one with 1/2 tsp of brown sugar. Not bad…

nzingha 2011-08-21 09:02:02 -0500 Report

i cannot touch anything called SUGAR… my head begins to lift once it hits my mouth…thats how bad my situation is… so i take a fruit with every meal..thats my sugar!

GabbyPA 2011-08-18 09:14:51 -0500 Report

The only ones that I question were beets, water chestnuts and peas. They are kind of high in carbs. I like them and use them occasionally. This is a good list and I will keep it on the fridge.

petronius 2011-08-18 07:17:12 -0500 Report

I appreciate your sense of caring for us. The list is helpful. I have to watch the portions of begs The list help me remember all the begs there are. Thanks

sillymun 2011-08-17 23:59:11 -0500 Report

I believe that red beets are loaded with sugar..They are a sometimes food for me, in limited quantities. Thanks for posting the list!

Diaschm 2011-08-17 23:43:04 -0500 Report

Great list to have. Thank you for sharing with all of us. I was looking for suggestions on vegetables that you could without uping sugar. Diana

berrykins0 2011-08-17 15:47:48 -0500 Report

it's nice to beable to eat these without counting calories or carbs in them. nice of you to put up a list for ever does'nt know which ones are non starchy veggies.i like to eat these if i'm still hungery after i eals meals or snacks so i feel more fuller. iwas told its ok to eat all you want of nonstarchy veggies.

redcamel 2011-08-20 00:39:08 -0500 Report

Hi berry I was told carrots have sugar in them and to eat them in moderation. Guess what carrots are not the culprit. The food that really put my BS high was homemade bread done in a bread machine. Also you probably know this but natural foods are converted to a natural sugar which the body absorbs slowly. To bad all the vegis on the list produce gas. Redcamel

Richknowbody 2011-08-20 08:53:30 -0500 Report

Before the whole wheat, rye bread I could not pin point why my blood sugar was at 450 some times. After I made this bread a major part of my diet, when I had a large spike in my bs. I knew what it was.

Richknowbody 2011-08-20 08:50:53 -0500 Report

I have loved making bread, even before bread machines came on the market I was making my own bread. Just a quirk of my personality, I just enjoy doing it.
I know what you mean about the bread making your BS go really high.
I solved this problem. I buy whole wheat and whole Rye from Honeyville and I grind it my self.
This bread does not make your bs jump. It actually helps me keep my bs on a normal trend.
I make it 3 times a week.
This bread put me in control of my blood sugars, and was the beginning of me getting it under control, on a consistent basis.

grandmaducky 2011-08-17 12:52:56 -0500 Report

corn is starchy

Richknowbody 2011-08-17 13:14:05 -0500 Report

Serving Size 1/2 cup (125.0 g)
Amount Per Serving
Calories 25
% Daily Value*
Sodium 280mg
Total Carbohydrates 4.0g
Dietary Fiber 2.0g

I wish I knew the formula for subtracting carbs with the dietary fiber. This is a very good deal.
So if 15 carbs is a serving you will need to eat. 1.875 cups. This is if you don't take into account reducing your carb count because of the fiber.

grandmaducky 2011-08-17 17:51:54 -0500 Report

carb fourmula for me is just sub fiber from carbs thats how atkins diet does it so thats how i learned to do it works for me

Richknowbody 2011-08-18 07:47:15 -0500 Report

I think I am eating more than what I am calculating and so my blood sugars are jumping after lunch and dinner.

jayabee52 2011-08-18 02:28:06 -0500 Report

I think that the actual formula is not that simple. If I remember correctly if the fiber is 5 grams or more then you subtract those over the 5 from the total carbs. I don't worry about the formula because I count the total carb load and don't do the "net carb" thing.

jladytiger1979 2011-08-19 10:20:52 -0500 Report

My dietician said you should do one way it the other. Either subtract the fibers if 5+ or count all carbs in total. I personally do not use the fiber out method but still try to eat plenty of fiber. Good for you!!

Richknowbody 2011-08-18 07:33:37 -0500 Report

Yea, I don't think it is a simple formula. But since going on the pump, I am trying to figure out these little nuances about my diet.
I am having trouble getting my after lunch and dinner blood sugars correctly calculated with the insulin:carb ration.
My night time and early morning blood sugars are between 100 and 80, the Dexcom shows a beautiful straight line.

ash99 2011-08-18 21:00:19 -0500 Report

Oh how I wish mine were that low in the morning and night! I think some of my problem right now is not exercising, bad knee with surgery next week, and not calculating my carbs right!! You are doing a great job Rich!

Richknowbody 2011-08-17 13:05:39 -0500 Report

I got this list from The American Diabetes association. Maybe they consider it a non-starchy food because you are eating the cob with the corn, and so you have a lot more fiber.
I will check it out.
When you have higher fiber you can subtract some of the carbs in your carb count.

grandmaducky 2011-08-17 14:43:34 -0500 Report

i know thanks

Richknowbody 2011-08-19 08:36:30 -0500 Report

Small corn on the cob is an entirely different thing than 1/2 cup of baby corn. That has only 4 carbs and two of those carbs are fiber.
Remember with baby corn you are eating the cob also.

AuntieM234 2011-08-19 06:15:59 -0500 Report

I think the difference is that the corn on the list is "baby corn". Maybe it doesn't have as much carbs, because it isn't fully developed. ;-) Mara

Next Discussion: Keeping Insulin Cool »