Vegetable Exchanges

Vegetables that contain small amounts of carbohydrates and calories are on this list. Vegetables contain important nutrients. Try to eat at least 2 or 3 vegetable choices each day.

If you eat 1 to 2 vegetable choices at a meal or snack, you do not have to count the calories or carbohydrates becaue they contain small amounts of these nutrients.

Tips:

1. Fresh and frozen vegetables have less added salt than canned vegetables. Drain and rinse canned vegetables if you want to remove some salt.
2. Choose more dark green and dark yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers.
3. Broccoli, brussels sprouts, cauliflower, greens, peppers, spinach, and tomatoes are good sources of vitamin C.
4. Vegetables contain 1 to 4 grams of fiber per serving.

Vegetables

In general, one vegetable exchange is:
--1/2 cup of cooked vegetables or vegetable juice.
--1 cup of raw vegetables. One vegetable exchange equals 5 grams carbohydrates.

To see how many servings of the following to add to your meal please see the meal plan on the page "1600 CALORIE MEAL PLAN"

Artichoke
Artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green onions or scallions
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks
Mixed vegetables (without corn, peas, or pasta)
Mushrooms
Okra
Onions
Pea pods
Peppers (all varieties)
Radishes
Salad greens (endive, escarole, lettuce, romaine, spinach)
Sauerkraut
Spinach
Summer squash
Tomato
Tomatoes, canned
Tomato sauce
Tomato/vegetable juice
Turnips
Water chestnuts
Watercress
Zuccini

Links to my site's Diabetes Pages

Back to Into to Diabetes
Go to 1600 Calorie Meal Plan
Go to Healthy Habits
Go to Starch Exchanges
Go to Fruit Exchanges

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