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Journalism of Courage
Written by Dr Archana Batra
Many people come to me asking me how they can include fibre in their diets to better balance them out and ask me what non-starchy vegetables are. A woman came to me with fasting blood sugar levels of around 110 mg/dL and frequent post-meal spikes because she primarily ate roti and dal. She said she rarely included vegetables and certainly didn’t enjoy Indian-style cooked sabzis. This imbalance meant her meals lacked the fibre and micronutrient diversity needed to stabilise her glucose response.
When it comes to blood sugar management or feeding the good bacteria, which is the pivot of our overall health and managing hunger pangs for weight management, non-starchy vegetables are often the unsung heroes. They are low in carbohydrates, rich in fibre and packed with antioxidants — all of which help slow glucose absorption, adding bulk to our diet and preventing sharp sugar spikes after meals.
Identifying non-starchy vegetables
When we talk about non-starchy vegetables, we’re referring to those that contain very little natural sugar or starch. These vegetables are rich in fibre, water vitamins and minerals — and play an important role in managing blood sugar levels. For example, vegetables like lauki (bottle gourd) and tinda (Indian baby pumpkin) fall into this category. Apart from these, cauliflower, beans, spinach, cabbage, bitter gourd, ridge gourd and capsicum are also excellent non-starchy options. On the other hand, vegetables such as carrots, beetroots, potatoes, and sweet potatoes are relatively high in starch and natural sugars, so they should be eaten in moderation.
Interestingly, many people assume that corn is a vegetable, but that’s not entirely true. The American corn, or corn on the cob, is actually a grain, while baby corn counts as a non-starchy vegetable. Understanding this distinction helps individuals choose more effective combinations for blood sugar management.
How our patient benefitted from non-starchy vegetables
We began by introducing non-starchy vegetables in ways that suited her palate. Instead of traditional Indian preparations, we opted for continental-style options, such as grilled broccoli, sautéed bell peppers, and vegetable kebabs. We even incorporated innovative options such as broccoli-stuffed chapatis. Gradually, these fibre-rich, low-glycemic additions helped slow her body’s glucose release, and her post-meal sugar readings showed noticeable improvement within weeks. Her energy levels became more consistent, and she felt less fatigued throughout the day—all without cutting out her favourite foods.
How fibre helps control blood sugar
Now, let’s look at why non-starchy vegetables help in lowering glucose levels. These vegetables are high in fibre, which slows down the release of glucose into the bloodstream. This means that after eating, sugar levels rise gradually instead of spiking suddenly, which helps keep the glycemic index of a meal low. Fibre also makes you feel full for longer and supports digestion. It helps prevent constipation, reduces bad cholesterol (low density lipoprotein or LDL), and indirectly helps manage diabetes-related complications, such as heart issues and poor metabolism. That’s why including both protein and fibre in every meal — breakfast, lunch, and dinner — is crucial for people managing blood sugar.
Here’s how you can include non-starchy vegetables across meals
Breakfast: Add chopped spinach or grated bottle gourd to besan chilla, or make vegetable poha with peas, beans, onions, and tomatoes. You can also add peanuts for protein.
Lunch: Start with a fresh cucumber and tomato salad, followed by a balanced meal of roti, cooked vegetables, and dal.
Dinner: Include a light soup such as mushroom or broccoli soup, especially during winter, and follow it up with roti, sabzi, and dal.
Ideally, one should aim for about five servings of non-starchy vegetables a day — spread across salads, cooked dishes, and soups. This routine not only stabilises blood sugar levels but also improves digestion, immunity, and overall metabolic health.
How to have your non-starchy vegetables
Start your meal with fibre: A bowl of sautéed or raw vegetables before your main meal can significantly reduce glucose spikes.
Combine smartly: Pair non-starchy vegetables with whole grains and proteins (like dal, eggs, or tofu) to enhance satiety and improve glucose control.
Experiment with textures and cuisines: If traditional sabzis don’t appeal to you, try stir-fried, grilled, roasted, or salad-style combinations.
Plan for colour and variety: Different colours bring different nutrients—aim for at least three colours on your plate.
The key lies in finding combinations that are both enjoyable and sustainable. The changes you make are really hassle-free.
(Dr Batra is a clinical dietitian, diabetes educator and has spearheaded the Obesity Programme at Medanta)
