The following question was submitted by one of my readers,"I was just diagnosed with pre-diabetes. The nurse told me to eat lots of vegetables. Could you tell me what "lots of vegetables" means and what type of vegetables to consume? Also, how should I prepare them?"
Depending on how many vegetables you currently eat, start with 3 servings a day with a goal of 5 servings a day (to avoid any possible GI distress from the new fiber increase to your diet).
A serving of vegetables is equivalent to either 1 cup of raw vegetables or 1/2 cup of cooked vegetables. When choosing which vegetables to eat, eat more "non-starchy" vegetables as they have less calories and carbohydrates than "starchy vegetables" such as potatoes and corn.
There are so many delicious ways you can prepare your vegetables! Steaming, baking, grilling, and microwaving are just a few of the ways. Utilize garlic and onion for flavoring - experiment with different spices or herbs. Use lemon juice or balsamic vinegar for flavor.
How can you increase my intake of veggies? Load on extra veggies to your sandwich, create a healthy veggie stir fry, or use cut veggies as a snack with hummus or tzatziki.
Examples of Non Starchy Vegetables:
# Artichoke
# Artichoke hearts
# Asparagus
# Baby corn
# Bamboo shoots
# Beans: green, Italian, wax
# Bean sprouts
# Beets
# Broccoli
# Brussels sprouts
# Cabbage: bok choy, Chinese, green
# Carrots
# Cauliflower
# Celery
# Chayote
# Cucumber
# Eggplant
# Green onions or scallions
# Greens: collard, kale, mustard, turnip
# Jicama
# Kohlrabi
# Leeks
# Mixed vegetables without corn, peas or pasta
# Mung bean sprouts
# Mushrooms
# Okra
# Onions
# Oriental radish or daikon
# Pea pods
# Peppers, all varieties
# Radishes
# Rutabaga
# Sauerkraut
# Soybean sprouts
# Spinach
# Sugar snap peas
# Summer squash
# Swiss chard
# Tomato: raw, canned, sauce, juice
# Turnips
# Vegetable juice cocktail
# Water chestnuts
# Zucchini
Source: Mayoclinic.com
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