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Eating Well: Can You Eat Starchy Vegetables If You Have Diabetes?
By Maya Feller
October 17th, 2023
This just in: you don’t have to skip the spud (or other starchy veggies) if you have diabetes.
By Elizabeth Shaw, M.S., RDN, CPT
October 17, 2023
Maya Feller contributed to this article on the role of starchy vegetables in a diabetes-friendly pattern of eating, emphasizing that they can be part of a balanced eating plan when consumed mindfully. Below are her top three insights from the article.
Key Takeaways from Maya Feller’s Contribution to the Article:
- Emphasizing Accessibility and Cultural Relevance in Food Choices
Maya Feller highlights that individuals should prioritize accessible, affordable, desirable, and culturally relevant starchy vegetables in their pattern of eating. She brings attention to diverse options beyond common Western choices, such as cassava, plantains, parsnips, Jerusalem artichokes, and yams—all of which contain beneficial resistant starch, fiber, vitamins, and minerals. This aligns with her commitment to inclusive nutrition that respects cultural food traditions. - Starchy Vegetables Can Be Part of a Balanced Pattern of Eating for Diabetes
Feller supports the idea that starchy vegetables can and should be part of a diabetes-friendly pattern of eating. She reinforces that their fiber content helps regulate blood sugar by slowing digestion and preventing spikes. She encourages people to focus on how these vegetables fit into a balanced meal plan rather than eliminating them altogether. - Practical Strategies for Managing Blood Sugar with Starchy Vegetables
Feller offers tangible tips for including starchy vegetables in a diabetes-conscious pattern of eating, emphasizing:- Pairing them with proteins and balanced fats to stabilize blood sugar.
- Using heart-healthy unsaturated fats like nuts, seeds, and oils for better nutrient absorption.
- Enhancing meals with herbs and spices instead of excessive salt to boost flavor and antioxidant intake.
Her contributions reinforce the message that diabetes management does not mean restriction but rather strategic inclusion of nutrient-dense, culturally relevant foods.
To read the full article to go to: Eatingwell.com
