Diabetes & Vegetables

A spicy salad veggie, arugula (also known as rocket) is on the green leafy list of nutrient packed veggies.
Add to salads or top anything with this peppery greenery for that added tang.

Arugula/ Rocket (raw) 0.5 cup (10 g)

Nutrition Facts

2. Asparagus

Canned, lightly steamed or baked, asparagus can be eaten solo or added to salads, roast dinners, or stir fries.

Asparagus (cooked boiled) 0.5 cup (90 g)

3. Bean sprouts

Whether it’s traditional bean sprouts or sprouts made from mung beans, lentils or other beans and seeds, sprouts are a living food that are jam packed with nutrition and can be added to the top of any dish.

Bean sprouts (raw) 0.5 cup (52 g)

4. Bell Peppers

Slice up raw pieces and chow straight down on them, they are sweet and juicy. Add them to salads, stir fries or snack boxes.

Bell Peppers (sweet red raw) 1 medium (119 g)

5. Bok Choy/ Chinese Cabbage

A big bowl of greens sauteed with some garlic and soy makes a great little side dish for any meal. Alternatively, add to soups or as a base for saucy meat dishes.

Bok Choy/Chinese Cabbage (109 g)

6. Broccoli

Steam them up and dip in hummus, mayonnaise or Aioli for a simple snack. Add to stir fries or soups.

Broccoli 0.5 cup (78 g)

7. Brussels Sprouts

If you’ve never baked Brussels sprouts it’s about time you did! They are simply awesome this way – tender and tasty.

Brussels Sprouts 0.5 cup (78 g)

8. Cabbage

Cabbage (89 g)

9. Cauliflower

Whip up some cauliflower rice, eat it raw or steamed, or bake it with a roast dinner.

Cauliflower 0.5 cup (62 g)

10. Celery

Keep a stack of sticks on hand to dip in mayo, pesto, hummus, or spread with peanut butter.

Celery 1 stalk 0.5 cup (74 g)

11. Cucumber

Cut up rounds and use as a cracker replacement. Slice up for salads or just grab one whole and chow down.

Cucumber 0.5 cup (52 g)

12. Green beans

Great to crunch on raw as a snack or as a side dish with butter or Parmesan cheese. Or put in stir fries, soups and stews.

Green beans snap (raw) 0.5 cup (50 g)

13. Kale

Coat the kale leaves in some olive oil and place in the oven to make crunchy kale chips. Slice up and massage with oil and lemon then eat it raw in a salad. Or place some in stir fries and soups.

Kale (16 g)

14. Lettuce

All kinds of lettuce are perfect for salads or take some leaves and put ham, cheese and avocado inside to make a little wrap to snack on.

Lettuce (72 g)

15. Parsley

Chop up parsley into salads, munch on a little of it raw, make a tabbouleh replacing the couscous for cauliflower rice.

Parsley 0.5 cup (30 g)

16. Rhubarb

Perfect for sweet or savory dishes. Make a strawberry rhubarb crumble (recipe coming soon), add to stir fries or bakes.

Rhubarb (raw) 0.5 cup (61 g)

17. Spinach

Add spinach to everything, it’s that kind of veggie. Mature spinach, baby spinach, it’s all super healthy and work well in everything.

Spinach (30 g)

18. Sugar snap peas

Sugar snap peas (snow peas) raw (50 g)

19. Tomato

Top your cucumber rounds with some sliced tomato. Eat cherry tomatoes raw as a snack or dipped in some guacamole. Add diced tomato to stir fries, soups or stews or a delicious veggie bake.

Tomato 0.5 cup (chopped or sliced) (90 g)

20. Zucchini

Perfect for making zucchini noodles as a replacement for pasta. Slice into lengths and top with ham and cheese for a grilled zucchini pizza. Grate into salads, chop for stir fries or soups, or dice into big chunks for baking.

Zucchini (Squash) 0.5 cup (62g )

Vegetables Good For Diabetes

20 ‘all you can eat’

1. Arugula/ rocket