From the time an individual is in preschool through the elder years, “Eat your vegetables!” is a very common recommendation from health professionals and public health organizations. However, despite ongoing dietary guidelines recommending adults consume at least 2.5-3 servings of vegetables daily, according to the Centers for Disease Control and Prevention (CDC), in 2021, 20.3% of South Carolinians reported consuming less than one vegetable per day.
Vegetables are strongly linked to good health as they are major sources of nutrients such as fiber, potassium, magnesium, and antioxidants. These nutrients are particularly beneficial for heart and blood vessel health, which are important for individuals with diabetes.
Those with diabetes have additional reasons to place focus on vegetables – their carbohydrate content. Individuals with diabetes must be aware of the carbohydrate content of meals, snacks, and beverages due to their impact on blood glucose (blood sugar) levels. The American Diabetes Association in its 2026 Standards of Care in Diabetes, recommends “reducing carbohydrate intake for some adults with diabetes to improve glycemia [the amount of sugar in the blood]. An effective way to achieve this is by limiting consumption of processed foods.”
There are three major types of carbohydrates: sugar, starch, and fiber. Although there are other types of carbohydrates like sugar alcohols, sugar, starch, and fiber are predominantly found on nutrition labels and make up the “Total Carbohydrate” content.
Some veggies are more highly recommended than others, or, rather, recommended in higher amounts, predominantly due to their designation as “non-starchy.” According to the CDC, vegetables are identified as starchy if their carbohydrate amount is 5 grams or less per serving. In addition to their lower carbohydrate amount, non-starchy vegetables are low in calories and high in fiber, vitamins, and minerals, allowing most individuals to enjoy higher serving amounts for good health, especially those with diabetes.
The table below lists examples of non-starchy and starchy vegetables derived from the American Diabetes Association’s Diabetes Food Hub. The Diabetes Plate is also explained and can be a very useful tool for individuals with diabetes in making healthy food choices that will help manage blood glucose (blood sugar). Essentially, making half of one’s plate non-starchy vegetables, one quarter of the plate lean protein, and the other quarter quality carbohydrate foods is the method to help keep blood glucose from rising too high after meals. This site also provides beneficial links to recipes with valuable nutrition facts for further application of effective meal planning.
| Examples of Non-starchy Vegetables | Examples of Starchy Vegetables |
| Green Veggies | Potatoes Sweet potatoes Yams Corn Green peas Parsnips Succotash Acorn or butternut squash Pumpkins Black beans Kidney beans Pinto beans Garbanzo beans Lentils |
| Asparagus, broccoli, brussels sprouts, green cabbage, bok choy, celery, cucumber, leafy greens such as kale and collards, okra, leeks, green beans, snow peas and sugar snap peas green bell peppers, lettuce, spinach, arugula and other green salad mixes, zucchini | |
| Red, Yellow, and Orange Vegetables | |
| Carrots, orange bell peppers, red radishes, beets, tomatoes, yellow squash | |
| Purple Vegetables | |
| Eggplants, purple cabbage, radicchio, red onions | |
| White and Brown Veggies | |
| Mushrooms, white onion, garlic |
Additional resources for nutrition and diabetes:
- Starch Retrogradation: A Method for Post-Mealtime Blood Sugar Management in Individuals with Diabetes
- The Glycemic Index: A Helpful Tool for Blood Glucose Management
- Carbohydrates: The Good, the Bad, the Healthy
References:
- American Diabetes Association. (n.d.). Non-starchy vegetables. https://diabetes.org/food-nutrition/reading-food-labels/non-starchy-vegetables.
- American Diabetes Association. (n.d.). Types of carbohydrates. https://diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates.
- American Diabetes Association. (2026, May 14). What is the diabetes plate? https://diabetesfoodhub.org/blog/what-diabetes-plate.
- American Diabetes Association Professional Practice Committee for Diabetes. (2026). 5. Facilitating positive health behaviors and well-being to improve health outcomes: Standards of care in diabetes—2026. Diabetes Care, 49(Supplement 1), S89–S131. https://doi.org/10.2337/dc26-S005.
- Centers for Disease Control and Prevention. (n.d.). Carbohydrate choices for people with diabetes: Starchy foods. https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html.
- Centers for Disease Control and Prevention. (2023, July 19). BRFSS prevalence & trends data. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. https://www.cdc.gov/brfss/brfssprevalence/index.html.
- Harvard Health Publishing. (n.d.). How many fruits and vegetables do we really need? Harvard Health Publishing. https://www.health.harvard.edu/diet-and-nutrition/how-many-fruits-and-vegetables-do-we-really-need.
- U.S. Department of Agriculture, & U.S. Department of Health and Human Services. (2020, December). Dietary Guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/.
- U.S. Department of Agriculture, & U.S. Department of Health and Human Services. (2026, January). Dietary Guidelines for Americans, 2025–2030 (10th ed.). RealFood.gov.
Author:
- Margaret Estridge, Rural Health and Nutrition Agent, Spartanburg, Cherokee, and Union Counties
Reviewed By:
- Melissa Bales, Extension Associate, Rural Health and Nutrition
