Garlic-Sautéed Low-Glycemic Vegetables
Servings
2 servings
Prep & Cook Time
15–20 minutes
Ingredients (Base Recipe)
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2 cups chopped vegetable (from list above)
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1 tbsp olive oil
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1–2 garlic cloves (minced)
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Salt to taste
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Black pepper (optional)
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Lemon juice (optional)
Instructions
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Wash and chop vegetables.
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Heat olive oil on low-medium heat.
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Add garlic, sauté for 10–15 seconds.
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Add vegetables and stir.
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Cover and cook until tender (5–10 mins).
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Season lightly and add lemon juice if desired.
Vegetable-Specific Benefits
| Vegetable | Key Benefit for Diabetics |
|---|---|
| Broccoli | Improves insulin sensitivity |
| Spinach | Very low carbs, high magnesium |
| Brussels Sprouts | High fiber, slows glucose spikes |
| Cabbage | Supports gut health |
| Cauliflower | Low-carb rice substitute |
| Zucchini | Hydrating, low calorie |
| Bitter Gourd | May help reduce fasting glucose |
| Green Beans | Improves post-meal sugar control |
| Bell Peppers | Rich in antioxidants |
| Okra | Slows sugar absorption |
Approx. Nutritional Info (Per Serving)
(Varies by vegetable)
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Calories: 60–90 kcal
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Carbs: 6–10 g
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Fiber: 3–5 g
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Fat: 4–6 g
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Glycemic Index: Low
Tips for Best Results
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Avoid deep frying ❌
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Pair with protein (eggs, lentils, fish) ✅
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Eat cooked, not overcooked
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Use minimal oil
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Eat consistently, not occasionally
Q & A
Q: Can diabetics eat vegetables daily?
✅ Yes — non-starchy vegetables are encouraged daily.
Q: Which vegetables should be limited?
⚠ Potatoes, corn, and peas (higher carbs).
Q: Raw or cooked — which is better?
✔ Lightly cooked improves digestion and nutrient absorption.
Q: Can teens with diabetes eat these?
✅ Yes — these are safe, nutritious, and balanced.