How to Count Vegetables on a Diabetic Diet

Diabetics face daily challenges. They must learn to stabilize their blood sugar level. It requires managing a chronic disease with exercise, possible medications and healthy eating. Healthy eating requires limiting food portions, avoiding fat-laden foods and eating high fiber foods such as grains, fruits and vegetables. Not all vegetables are alike, though. Vegetables fall into two categories--starchy vegetables and nonstarchy vegetables--which are both carbohydrates and essential for stabilizing blood sugar levels.

Things You'll Need

• Measuring cup
• Food list
• Food journal

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Instructions

How to Count Vegetables on a Diabetic Diet

• 1

  Learn the difference between starchy and nonstarchy vegetables. Starchy vegetables include potatoes, corn, green peas, winter squash, yams, parsnips and plantains. These vegetables contain 15 grams of carbohydrates per 1/2 cup. Nonstarchy vegetables include broccoli, cabbage, carrots, cauliflower, celery, lettuce, cucumbers, spinach, tomatoes and green beans. One and a half cups of nonstarchy vegetables equals 15 grams of carbohydrates or one serving.

• 2

  Count your carbohydrates. The nutritionist will determine how many carbohydrates you may consume at each meal and for the day. The average amount of carbohydrates is 45 to 60 grams per meal or approximately 150 grams for the day, according to the American Diabetes Association. Vegetables are categorized as carbohydrates.

• 3

  Learn about serving sizes. Carbohydrates are measured in grams. One serving of a carbohydrate is 15 grams. Since starchy vegetables are 15 grams for approximately 1/2 cup, they should be limited but still part of a healthy diet. Since nonstarchy vegetables are approximately 5 grams of carbohydrates for each 1/2 cup, eat three to five servings per day.

• 4

  Create your plate. The American Diabetic Association has a simple way to help diabetics eat more vegetables. Imagine your plate divided in half. On one side, divide your plate again. You now have three divisions. In the larger division, place your nonstarchy vegetables. In one of the smaller divisions, place starchy vegetables or a grain, such as bread. In the other smaller division, place your protein such as chicken, fish or lean meat.

• 5

  Keep a food journal. Keeping a food journal will help you count carbohydrates and maintain a good variety of vegetables. Try to eat two to three different nonstarchy vegetables each day, as well as choices of starchy vegetables.