December 28, 2021

Veggies That Are Healthy Sources of Carbs | Diet & Fitness

Are you worried about carbs? Multiple healthy carb options come from vegetables. Learn creative ways to incorporate them into your diet.

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Veggies That Are Healthy Sources of Carbs

Home / Living with Diabetes / Veggies That Are Healthy Sources of Carbs | Diet & Fitness

For people living with diabetes, one highly effective way to manage this condition is to eat a healthy diet. However, you’ll also need to make sure your diet is diabetes-friendly – and one food category that can cause significant problems is carbohydrates. If you consume too many carbohydrates or overindulge in the wrong types of carbs, you may find it more difficult than ever to manage your diabetes.

Despite this, carbohydrates are a crucial part of a balanced diet. Be sure you’re eating healthy foods in this category to meet your carb needs while avoiding any potential adverse effects. This article will look at 15 vegetables that are nutritious sources of carbs, whether or not you have diabetes.

Healthy Vegetables (Starchy and Non-starchy)


This veggie may not have the best reputation among kids and picky eaters, but the way you cook it makes all the difference. Instead of boiling your broccoli, consider roasting it along with olive oil and just a bit of Parmesan. No matter how you prepare broccoli, a one-cup serving comes with six grams of carbs.


Even if you’re not big on cooked vegetables, carrots are a nutritious snack! You can enjoy raw carrots alone or with healthy dips. On its own, a cup of raw carrots contains 12 grams of carbohydrates.


A large ear of corn (or a cup of chopped corn) comes packed with a whopping 30 grams of carbs. However, that statistic doesn’t tell the whole story for this summertime favorite. That serving also contains roughly four grams of fiber, allowing you to absorb those carbs at a relatively slow rate.

Sweet Potato

Here’s another veggie that balances out its high carb count (27 grams per one-cup serving) with lots of fiber. You’ll also get lots of nutrients from sweet potatoes, including vitamin C, potassium, and calcium. And sliced and baked sweet potatoes can be an excellent substitute for French fries!




Beets are a fantastic addition to your salad, but there’s a trick to cooking them the right way. While some recipes encourage cooking them whole, we’d recommend peeling them and cutting them into eight pieces before baking them. In any case, a cup of beets contains 13 grams of carbs.


If you’re in search of carb-packed vegetables during the autumn months, it’s hard to go wrong with parsnips. A one-cup serving has 23 grams of carbs, though the six and a half grams of fiber it contains partially balances this out. Parsnips go great with other root vegetables, too!

Brussel Sprouts

If you haven’t had brussel sprouts since you were young, it’s time to give them another try. A one-cup serving has 12 grams of carbs and eight grams of fiber – and they can taste great, too! You may want to try roasting sprouts seasoned with salt, pepper, and olive oil.


This summer squash has 3.5 grams of carbs in a one-cup serving, making it perfect for anyone watching their carb intake – including people with diabetes. Just like carrots and celery, raw zucchini is ideal for enjoying dips. You can also make zucchini noodles, which can serve as a stand-in for pasta.

Butternut Squash

Though a one-cup serving contains 21 grams of carbs, you’ll also get 6.6 grams of fiber, and a lot of vitamin C. Roasted butternut squash is an ideal side dish for many meals. You can even use this squash as a filling for tacos!

Acorn Squash

Acorn squash is highly versatile. You can bake it as a side dish or stuff it full of other veggies and meats as an entree. Take note of the 30 grams of carbs in a one-cup serving, but don’t worry too much – this squash also boasts nine grams of fiber per serving.


Nothing says “fall” like pumpkins. Luckily, you can enjoy this veggie safely while managing diabetes – a one-cup serving has just eight grams of carbs. Instead of indulging in sugar-packed pumpkin pies and lattes, make a pumpkin smoothie for a sweet and diabetes-friendly autumn treat.


Eating spinach may not make you as strong as Popeye, but it does come with a host of health benefits. Notably, a two-cup serving contains a mere two grams of carbs. That makes spinach perfect for anyone keeping a close eye on their carbohydrate intake!


Though chickpeas are often used to make hummus, this isn’t the only way you can use them. They’re also a perfect addition to curries, soups, and salads. Just make sure not to overdo it – while chickpeas are full of fiber and protein, they also have 45 grams of carbs per one-cup serving.

Red Bell Pepper

Few vegetables are as flexible as the humble red bell pepper. Whether you eat them raw, cooked, or stuffed, few meals can’t include this veggie. Best of all, a one-cup serving only has nine grams of carbs.

Navy Beans

Are you looking for a nutritious summer lunch option? If so, make a chicken salad with navy beans and other veggies like cucumber and onion. One cup of navy beans contains 47 grams of carbs, so be sure to budget for this vegetable while planning meals for the day!

Build Your Diabetes Diet With Help From US MED

Finding nutritious sources of carbohydrates can be one of the most challenging elements of planning a diabetes diet. Luckily, the vegetables highlighted in this article can help you meet your need for carbs while staying safe and healthy.

Do you need more information on eating well while living with diabetes? US MED can help. Read our blog articles on the keto diet and diabetes, foods and drinks that may lead to blood sugar spikes, and building a diabetes diet.

As always, US MED can also keep you fully stocked with the diabetes supplies you’re looking for. We’re proud to sell the best CGM systems, insulin pumps, and diabetes testing supplies on the market. Visit our online store and order your supplies today!

Shirley DeLeon Certified Diabetes Care & Education Specialist

Medical Review by Shirley DeLeon, Certified Diabetes Care and Education Specialist

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