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We believe that a diagnosis of diabetes can empower you to live a healthier and happier life without giving up the flavors you love. The Diabetes Cookbook offers you healthier alternatives to foods you love, like pancakes for breakfast, a burger for lunch, and shrimp for dinner.

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How To Fill Your Stomach Without Hurting Your Health

The most frustrating part of a diet can be that you never feel full. When you always want to eat more food, it’s hard to force yourself to eat healthy kinds of food. There is one food group, however, that you can eat with every meal: non-starchy vegetables. You can use this food group to supplement what you eat and fill up healthily on every meal.

Vegetables contain plenty of vitamins, minerals, fiber, and phytochemicals without the carbs that can be harmful to your blood glucose level and general health.

The Best Veggies

The best vegetables are fresh. If you have room for a garden, growing vegetables can be a GREAT way to exercise and keep yourself on a healthy diet at the same time. If you can’t get fresh vegetables, make sure to get canned or frozen with no added sodium, or at least low sodium. Also, make sure your frozen veggies don’t have any added sugar! Always rinse off your canned vegetables to further eliminate any sodium from the fluid they’re in.


Eat at least 3 servings of vegetables every day (more is better). One serving is either 1/2 cup of cooked veggies or 1 cup of raw veggies.

Check out this list of common non-starchy vegetables:

  • 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 (packaged, no dressing)
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans