What vegetables will raise blood sugar? A guide to starchy vs. non-starchy options

October 25, 2025 •

4 min read

Blood sugar management is a cornerstone of diabetes care, and the vegetables you eat play a crucial role. While all vegetables offer valuable nutrients, some, particularly those high in starch, will raise blood sugar more quickly than others. Understanding this difference is key to a balanced diet.

Quick Summary

This article provides a comprehensive overview of how different vegetables, especially starchy versus non-starchy varieties, impact blood glucose levels. It offers guidance on which vegetables to enjoy freely and which to moderate, discusses the influence of cooking methods, and gives practical tips for incorporating all vegetables into a blood sugar-friendly diet.

Key Points

Starchy vs. Non-Starchy: Starchy vegetables like potatoes and corn contain more carbohydrates and can raise blood sugar more quickly than non-starchy types.
Cooking Matters: The method of cooking significantly impacts a vegetable's glycemic index; baking or frying a potato increases its GI more than boiling it.
Plate Method: Use the American Diabetes Association's plate method by filling half your plate with non-starchy vegetables to balance your meals effectively.
Portion Control: Moderation is key for starchy vegetables; be mindful of your portion size to manage your overall carbohydrate intake.
Pair with Protein and Fiber: Eating carbs alongside protein and fiber-rich foods helps slow glucose absorption and prevent blood sugar spikes.
Read Labels: When choosing canned or frozen vegetables, always check for added sugars, starches, and sodium.
Order of Consumption: Research suggests that eating vegetables before carbohydrates can lead to lower post-meal glucose levels.

The difference between starchy and non-starchy vegetables

When it comes to blood sugar, not all vegetables are created equal. The primary difference lies in their carbohydrate content. Starchy vegetables are higher in carbohydrates and calories, while non-starchy vegetables are lower in both. Your body breaks down carbohydrates into glucose, which enters your bloodstream and raises blood sugar. The rate and magnitude of this increase depend on the amount and type of carbohydrates consumed.

Starchy vegetables with a higher impact on blood sugar

Certain starchy vegetables are known to cause a more significant and rapid rise in blood sugar due to their higher carbohydrate load and glycemic index (GI).

Potatoes: Russet potatoes, especially baked, have a very high GI (111) and can cause a rapid blood sugar spike. Other preparations, like boiling, can lower the GI, but potatoes remain a significant source of carbs.
Corn: While a good source of fiber, whole corn has a moderate GI (around 52-60 depending on preparation), and processed corn products like corn flakes or chips can cause rapid spikes.
Peas: Green peas have a moderate GI, and should be consumed in moderation, counting them as part of your carbohydrate intake for a meal.
Yams and Sweet Potatoes: These are good sources of fiber and vitamins, but their carbohydrate content can raise blood sugar, especially when baked or fried. Boiling can help lower their GI.
Parsnips: These root vegetables have a moderate GI and contain more carbs than many other vegetables.

Non-starchy vegetables with minimal impact

Non-starchy vegetables are low in carbohydrates and have a low GI, making them excellent choices for managing blood sugar. You can enjoy larger portions of these without causing a significant glucose rise.

Leafy Greens: Spinach, kale, lettuce, and other leafy greens are packed with vitamins, minerals, and fiber with very few carbohydrates.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are low in carbs and rich in fiber and antioxidants.
Green Beans: A versatile and high-fiber option that contributes very little to blood sugar levels.
Bell Peppers: Available in various colors, they are low-carb and rich in vitamin C and antioxidants.
Tomatoes and Cucumbers: These are hydrating and low-carb, perfect for salads and snacking.

The crucial role of cooking methods and portion sizes

The way you prepare your vegetables is just as important as the type you choose. For starchy vegetables, cooking methods that involve high heat and break down starches, like baking or frying, tend to increase the GI significantly. Boiling or steaming is generally a safer bet. For non-starchy options, raw is often best to maximize fiber and nutrient content, but all healthy cooking methods are fine.

Portion control is another critical element, especially with starchy vegetables. The ADA's plate method recommends filling half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with a carb source, which can include a measured portion of a starchy vegetable. This approach helps balance your meal and prevent blood sugar spikes.

Comparison of starchy and non-starchy vegetables


Feature	Starchy Vegetables	Non-Starchy Vegetables
Primary Carb Type	Starch, breaks down into glucose more quickly	Low carbohydrate, low sugar content
Glycemic Index (GI)	Typically moderate to high (e.g., potatoes: 111 baked)	Low to very low (e.g., raw carrots: 16)
Impact on Blood Sugar	Higher carbohydrate load can cause faster, more significant spikes	Minimal impact, helps stabilize blood sugar
Recommended Portion	Best consumed in moderation, about a quarter of your plate	Can be enjoyed in larger quantities, filling half your plate
Example	Potatoes, Corn, Peas, Sweet Potatoes	Broccoli, Spinach, Bell Peppers, Cauliflower, Green Beans

Combining vegetables for optimal blood sugar control

Rather than avoiding starchy vegetables entirely, the goal is to balance them with non-starchy ones. For instance, if you have a half-cup serving of starchy sweet potatoes, pair it with a large portion of leafy greens and a lean protein. This combination of fiber, protein, and fat slows the digestion of carbohydrates, leading to a more gradual and controlled rise in blood sugar. For those interested in advanced nutritional strategies for diabetes, the International Diabetes Federation provides robust dietary guidance.

Practical tips for eating vegetables

Order of Eating: One study showed that consuming vegetables before carbohydrates led to lower postprandial glucose levels. Starting your meal with a salad or non-starchy veggies can be a simple, effective strategy.
Mindful Cooking: When preparing starchy vegetables, prioritize boiling or steaming over baking, frying, or mashing. For example, a boiled white potato has a lower GI than a baked russet.
Increase Fiber: Leave the skin on vegetables like potatoes and sweet potatoes for extra fiber, which helps slow sugar absorption.
Pair Wisely: Always combine carbohydrates, whether from starchy vegetables or other sources, with protein and healthy fats. This balanced approach is critical for blood sugar stability.
Read Labels: Be cautious of processed or canned vegetables with added sugars, starches, or high-sodium sauces. Look for plain, low-sodium versions.

Conclusion

Understanding what vegetables will raise blood sugar is a valuable tool for effective diabetes management, but it doesn't mean banishing starchy vegetables altogether. By practicing mindful portion control, smart cooking methods, and balancing your plate with a variety of both starchy and non-starchy options, you can enjoy all vegetables as part of a healthy, blood sugar-friendly diet. The key is to recognize that starchy vegetables contain more carbohydrates and need to be counted as part of your overall carb intake, while non-starchy vegetables can be consumed more freely. A balanced approach, rather than strict avoidance, allows you to reap the nutritional benefits of all types of vegetables while maintaining stable glucose levels and overall health. Consulting with a healthcare provider or registered dietitian can provide personalized guidance for your specific needs.

Frequently Asked Questions

No, potatoes aren't inherently bad, but they are a high-carb, high-GI food that can cause blood sugar spikes. People with diabetes should consume them in moderation, prioritize healthier cooking methods like boiling, and always pair them with non-starchy vegetables and protein.

Yes, you can eat corn in moderation as part of a balanced diet. Whole, boiled corn has a moderate GI and provides fiber, but avoid highly processed corn products like chips or flakes, which have a much higher GI.

Cooking, especially methods like baking or frying, can increase a starchy vegetable's glycemic index by breaking down its starches. Boiling or steaming is often a better option for managing blood sugar. Eating raw vegetables is best for maximum fiber retention.

Non-starchy vegetables are the best for stable blood sugar. This includes leafy greens (spinach, kale), broccoli, cauliflower, green beans, and bell peppers. They are low in carbohydrates and calories but high in nutrients and fiber.

A promising study showed that eating vegetables before carbohydrates can lead to lower post-meal glucose and insulin levels. This practice helps slow down the digestion of carbs that follow.

Yes, sweet potatoes are a starchy vegetable and will raise blood sugar, but they have a lower glycemic index than many white potatoes. The cooking method matters; boiling is better than baking for minimizing the blood sugar impact.

The glycemic index (GI) is a ranking system that measures how quickly a carbohydrate-containing food raises blood sugar. Foods with a high GI cause faster spikes, while low-GI foods lead to a slower, more gradual rise, which is better for blood sugar management.