Non-Starchy Vegetables and Fruits

Why?  
Non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw.  
With this type of vegetable, most of the carbohydrate is in the form fiber. Limiting consumption to less than 1 cup cooked or 2 cups raw, at one sitting, will result in a very slight increase in blood sugars, i.e. a low glycemic index (GI).

What?
Deeply colored vegetables and fruits contain the most vitamins, minerals, and antioxidants

• Amaranth or Chinese spinach 
• Artichoke Artichoke hearts 
• Asparagus 
• Baby corn 
• Bamboo shoots 
• Beans (green, wax, Italian) 
• Bean sprouts 
• Beets 
• Brussels sprouts 
• Broccoli 
• Cabbage (green, bok choy, Chinese) 
• Carrots 
• Cauliflower 
• Celery 
• Chayote 
• Coleslaw (washed packaged, no dressing) 
• Cucumber 
• Daikon 
• Eggplant 
• Greens (collard, kale, mustard, turnip) 
• Hearts of palm 
• Jicama 
• Kohlrabi 
• Leeks 
• Mushrooms 
• Okra 
• Onions 
• Peas, pods  (edible), Sugar snap
  
• Peppers 
• Radishes 
• Rutabaga
• Salad greens
  (arugula, chicory, endive, escarole, lettuce, radicchio, romaine, spinach,  watercress) 
• Sprouts 
• Squash ( summer, crookneck, spaghetti, zucchini) 
•  Swiss chard
• Tomato 
• Turnips 
• Water chestnuts

 How?

•  If eaten as part of a salad, avoid the extras by making your own dressings from olive oil & vinegar and favorite seasonings. If you must when first starting, try a low calorie bottled dressing from the refrigerated section of your grocer.
• Also see  Soup for Tasty Weight Loss

Links: More on Vegetable Nutrition database
                           Fruit Nutrition database