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Why Non Starchy Vegetables

Each non starchy vegetable exchange (serving) contains 5 grams of carbohydrate, 2 grams of protein, no fat, 1 to 4 grams of fiber and only 25 calories. One serving of each vegetable on this list equals 1/2 cup cooked vegetables, 1 cup raw vegetables or 1/2 cup vegetable juice. If you eat more than 1 1/2 cups of cooked vegetables or more than 3 cups of raw vegetables at a meal, count them as one carbohydrate serving


• Alfalfa sprouts
• Artichoke
• Artichoke hearts
• Asparagus
• Bamboo shoots
• Beans: green, Italian, yellow or wax
• Bean sprouts
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chicory
• Chinese cabbage
• Cucumber
• Eggplant
• Green onions or scallions
• Greens: beet, collard, dandelion, kale, mustard or turnip
• Jicama (Mexican potato)
• Kohlrabi
• Leeks
• Lettuce: endive, escarole, leafy varieties, romaine or iceberg
• Mixed vegetables without corn, peas or pasta
• Mushrooms
• Okra
• Onions
• Parsley
• Peppers (all varieties)
• Radishes
• Rhubarb, artificially sweetened
• Rutabaga
• Sauerkraut
• Snow peas or pea pods
• Spinach
• Summer squash
• Swiss chard
• Tomato, raw
• Tomato, cherry
• Tomato juice
• Tomato paste
• Tomato sauce
• Turnips
• Vegetable juice cocktail
• Water chestnuts
• Watercress
• Zucchini

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About the Author

Ronald Lashley, Get Physically Fit LLC
Auburn, WA 98092

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