But there are some vegetables that are ALMOST zero – and because of their health benefits they are definitely worth considering. We're really looking at the leafy greens: watercress, lettuce, spinach, arugula, and bok choy all contain less than 1g of carbohydrates per serving.
Sugar-Free Alternatives
Mushrooms, spinach, kale, soybean sprouts, celery, broccoli, cucumber, cauliflower, radishes, and asparagus are among the vegetables with the lowest sugar content available. Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids.
No. It's a misconception that carrots are high in sugar. A medium raw carrot contains only 5.8 grams of carbohydrate. Like othernon-starchyvegetables, carrots are a good addition to a healthy diet for someone with diabetes.
One cup of raw, chopped broccoli contains only 31 calories, 6 grams carbohydrates, and very little sugar (1.5 grams). More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice.
Regular white potatoes are not a food that is considered sweet or "sugary." However, potatoes are almost all starch and starch is made up of long strings of glucose. Since the starch in potatoes is rapidly digested, the glycemic index of potatoes can be almost as high as that of glucose alone.
Drink plenty of water
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Foods such as whole grains, organic fruits, organic starchy vegetables, and legumes provide carbohydrates and no added sugars. These carbohydrates are lower on the glycemic index, which means they fuel the body with sustained energy and keep blood sugars more stable, leading to better insulin sensitivity.
It can be difficult to find foods with no carbs or sugar. True no-carb options include animal products like meat, poultry, seafood and eggs. These can be great for weight loss because they are full of protein, which keeps you satiated and boosts your ability to burn calories.
A small tomato (91g) contains 3.5 grams of carbs. Of the carbohydrates, 2.4 grams are from naturally occurring sugars, and 1.1 grams come from fiber. Tomatoes are considered a low glycemic index food.
White rice has a high glycemic index, meaning that it can cause spikes in blood sugar. Previous research has linked high glycemic index foods with increased type 2 diabetes risk.
Did you also know that there is no added sugar in pasta? In fact, there is just a touch, less than a gram per serving, of naturally-occurring sugar inherent in pasta. While the body doesn't need added sugar to survive, it does need carbohydrates.
The ones you might not even think of as fruit! Olives and avocado naturally contain no sugars. Rhubarb, lime and starfruit have some sugar, but only a half gram per half cup. Lemons, cranberries, raspberries, strawberries and watermelon offer only about 2 to 3 grams per half-cup serving.
No major food groups are off-limits, but you'll need to avoid foods with a high GI. Fruits and vegetables: You can eat dozens of fruits and vegetables, but steer clear of a few (like parsnips, watermelon, and pineapple). Grains: Whole-grain bread and pasta, brown rice, and oatmeal are allowed.
Fruits that are low in sugar include strawberries, raspberries, blackberries, kiwi, grapefruit, watermelon, cantaloupe, honeydew melon, and peaches. These fruits are low in sugar and rich in essential nutrients and dietary fiber.
Carbs. Compared to other fruits, avocados contain very little sugar. Half an avocado, or 100 g, contains just 0.66 g of sugar, which includes glucose, fructose, sucrose, and galactose. The net digestible carbs are only 1.8 g for each 100 g of avocado.