How’s your daily veggie intake? The American Diabetes Association recommends eating at least 3-5 servings of vegetables per day (but more if you can!) A single serving is equal to a cup of raw vegetables or a half cup of cooked vegetables/vegetable juice. We recommend getting at 30-60 grams of carbohydrate per meal, and we’ve measured out each vegetable’s carb count below. Farmer’s markets are a great place to get fresh, locally sourced fruits and vegetables to add to your meal plan. Check out these diabetes-friendly foods that are in season now!

Bell peppers



  • Carb count: 5 cups = 15g carbohydrate
  • Health benefits: Cucumbers are 96% water, but also contain Vitamin A and K along with potassium. These vitamins and minerals help maintain good vision, produce proteins required for blood clotting, and maintain normal heart activity.
  • Try them in this recipe: Greek Vegetable Salad (from Diabetic Living)



Don’t see anything you like on this list? Remember, you can find more non-starchy veggies in the produce or frozen sections at the grocery store, such as artichokes, cauliflower, celery, mushrooms, leeks, and more. photo credit: NatalieMaynor via photopin cc