When I first got diagnosed with type 1 diabetes I was introduced to carb counting. Never before had I counted anything other than calories or fat, so the carbohydrate world was totally uncharted territory for me. Once I started counting carbs I realized how many carbs I was actually eating (hint it was a scary high amount). I also realized pretty quick the hidden sugars in veggies.
For those new to T1D, or maybe you’re new to the carb counting world, I wanted to share with you a list of the veggies that have hidden sugars in them.
Hidden Sugars in Veggies
An easy way to remember which veggies are higher in starch (aka sugar) is this little rhyme I made up,
If it’s in the ground, you’re insulin bound.
If it’s grown above, you can fall in love.
Silly, yes. Helpful? Also yes!
Grown in the ground (you’re insulin bound)
Grown above (fall in love)
Now this rule isn’t perfect, and there are some veggies that break this rule (like corn, and some squashes), but for the most part the rule stands strong.
Now, I personally subscribe to a low carb eating style. I find that it’s way easier to stay in range when I’m not throwing a 50g carb meal into the mix. But, with that being said, I also think these higher starch veggies offer a lot of nutrition. So what’s a lady to do?
Moderation and balance.
Sweet potatoes are loaded with nutrients, which is why I could never cut them out, or recommend that anyone cut them out. But instead of eating an entire potato, maybe I just eat half. Or if I really want that corn on the cob, maybe I pass on the potato salad.
The Top 4 Highest Starchy Veggies
Depending on how big my serving is (and what the vegetable is), I may or may not bolus for veggies. But the veggies that I always bolus for, even if it’s just a small amount are:
- Potatoes (of any kind)
- Some squashes (like acorn and butternut)
Question of the Day
Do you pay attention to vegetable starches?