How to Make Sautéed Peppers, Mushrooms, and Asparagus | Diabetes Health Page

How to Make Sautéed Peppers, Mushrooms, and Asparagus

By NeNa | Articles

Nov 01

You don’t often hear ‘eat more’ if you have diabetes, right? But, certain types of food will satisfy your appetite and not cause blood sugar spikes. An example of such food is the non-starchy vegetables.

However, vegetables can be starchy and non-starchy. Starchy vegetables contain more carbs and calories than their non-starchy counterparts.

That’s why people with diabetes as well as anyone who likes to maintain a healthy weight is recommended to add plenty of non-starchy vegetables to their diet.

Some examples of non-starchy veggies are artichoke, asparagus, broccoli, beets, mushrooms, lettuce, garlic, alfalfa sprouts, celery, peppers, leeks, okra, bok choy, arugula, eggplant, spinach, cauliflower, carrots, radishes, cabbage, bean sprouts, Swiss chard, amaranth, turnips, cucumber, and more.

So, today we are going to tell you how to use peppers, mushrooms, and asparagus to fill half your non-starchy, diabetes-friendly plate.

Sautéed Peppers, Mushrooms, and Asparagus Recipe

Nutrition Facts

Serves – 7 people

  • Calories – 50
  • Protein – 2g
  • Fat – 3g
  • Carbs – 5
  • Sugars – 2g
  • Saturated Fat – 0.4g
  • Potassium – 270mg
  • Cholesterol – 0
  • Sodium – 0


Here’s what you need for this recipe:

  • Olive oil – 1 ½ tablespoon
  • Asparagus (trimmed and cut into thirds) – 1 lb
  • Red onion (sliced) – ½ a cup
  • Baby Bella mushrooms, sliced – 8 oz
  • Red bell pepper, chopped – 1 medium
  • Garlic, minced – 1 clove


Add the onion, asparagus, red pepper, and mushrooms to a heated olive oil in a large sauté pan. Cook for around 15 minutes, stirring constantly. Then, add the minced garlic and cook for a minute. Finally, make sure you mix well everything.

Dietitian Tip – You can choose other non-starchy vegetables for this simple recipe, or look for pre-cut vegetables. Make your own variety of healthy veggies, and your meals will never be boring again.

Gluten-Free – You can make this recipe gluten-free by choosing only gluten-free ingredients.

Of course, these non-starchy vegetables shouldn’t be the only food you eat, but including more of them to your diet will help improve your diabetes management and overall health.