Starchy Vegetables 101


πŸ‘‹Hey Reader, which veggies impact your blood sugar?

Welcome back to the Springtime Nutrition community, where you will learn to Flourish with Diabetes.

🌽πŸ₯”πŸ 

Starchy Vegetables explained...

The nutrients in starchy vegetables are more like "grains" than vegetables..... and for many people (especially us southerners!) they are family favorites!

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Starchy Vegetables:

  • Beans (not green beans....)
    • Black
    • Kidney
    • Lentils
    • Lima
    • White
    • and more!
  • Corn
  • Peas
  • Potatoes (white, red and sweet)
  • Winter squash (like orange butternut squash, not yellow summer squash)

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Good News: you can still eat these! Just be careful, as always, with your serving size of starchy "high carb" foods. These foods should be 25% of your meal, or between 1/2-1 cup at a meal.

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More Good News: Most vegetables naturally have only a few carbohydrates in them. This means they won't have a large impact on your blood sugars. See below for a list of these non-starchy vegetables.

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Non-starchy (low carb) vegetables

Fresh, canned or frozen are all great!

  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts

Ready to change your diet,

but not sure where to start?

Check out my FREE Spring meal plan, which will inspire you to plan easy, family friendly meals. It has 7 days of meals (21 meal ideas!) to help you this week.

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Like the Free Meal Plan? It is based on meal planning guide, The 25/75 Method.

Click here to get a free summary of this booklet, emailed to you.

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The 25/75 Method (Digital Copy+ Printed Booklet)

Get the 22-page guide to help you find a simplified way of creating meals to balance your blood sugar.
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My newsletter is designed to keep you updated on the latest information, products and services to help you balance your blood sugars, as well as tips to make life with diabetes easier.

Whether you are newly diagnosed with diabetes or have had it for years.... I am here to help you prevent the progression of any type of diabetes.

Thanks for being here! Please reach out with questions!

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Kari Garner, MS, RDN, LD, CDCES

Owner, Certified Diabetes Care & Education Specialist, Registered Dietitian

Springtime Nutrition LLC

M 843-564-2480

E Kari@SpringtimeNutrition.com​

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Kari Garner, MS RDN LD CDCES

As the fearless owner of Springtime Nutrition, LLC as well as a clinician, I have over 18 years of experience with diabetes care. I am Certified in Diabetes Care & Education as well as a Registered Dietitian, and here to guide you on your journey with diabetes!

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