List Of Starchy Vegetables

Usually, there are two types of veggies according to their carbohydrate content: the starchy vegetables are those with high carb material, while the non-starchy vegetables are those with low carbs. Here provides you both the list of the starchy vegetables and non-starchy veggies.

What Are Starchy Veggies?

Starchy vegetables are high-carbohydrate plant foods which contain an abundant energy source for man. Starch is a carbohydrate formed from the bonding of several glucose units, and is the most common type of saved energy from plants that exists in the human diet. Green plants produce starch and lots of staple foods like potatoes, rice, and corn consist of large quantities of this natural compound.

Starch in vegetables are absorbed mostly by stomach amylase, an enzyme found in the gastrointestinal tract, and the digested starch is then kept in the cells to be used as energy. When consumed in large amounts, starchy vegetables can add to weight gain, because the stored energy which is not burned through workout will be converted or changed into fat, another type of stored energy. Eating a great deal of starchy veggies can likewise result in increased levels of blood sugar which can increase one’s risk for diabetes.

Example of Starchy Vegetable

Example of Starchy Vegetable

Starchy vegetables are not necessarily bad foods, due to the fact that they are filling, nutritious and healthy when consumed in correct quantities. For that reason, they must be consumed with much consideration on calorie consumption to avoid gaining weight. Another aspect to consider is that when cooking starchy veggies to make them more quickly digestible, their sugar material also ends up being more quickly soaked up by the body and can increase blood sugar levels more rapidly. Foods that can increase one’s blood sugar level levels quickly are classified as high glycemic foods, and on a glycemic Index chart which ranks foods from 0 to 100, starchy vegetables rate greater if they have less fiber and are more easily absorbable. Depending upon the type of vegetable and preparation, half to one cup of starchy veggie provides about 15 grams of carbs, 80 calories, and roughly 3 grams of protein.

What are non-starchy veggies?

On the other hand, there is likewise another type of veggie: the non-starchy vegetables. These plant foods are nutrient-dense (having more vitamins, minerals, and antioxidants) but contain lower quantities of carb and energy compared with the starchy veggies. These are vegetables that have more fiber and fewer calories than the starchy ones. A serving of one-half cup to one cup of non-starchy vegetables provides roughly 5 grams of carbohydrate and about 25 calories to the diet. Since of these, experts recommend consuming 3-5 portions of non-starchy veggies daily as part of a balanced diet for optimal health. They are particularly suggested for people who are at risk for diabetes and heart disease, due to the fact that they are nutrient-dense and can help lower blood sugar level and cholesterol levels, owing to their high fiber and low calorie content.

List of starchy Vegetables

Most starchy vegetables are cooked before serving to enhance their digestibility and taste. Although the vegetables mentioned in this list typically provide 15 grams of carbohydrates and about 80 calories per serving, preparing them with other ingredients such as butter or fat can increase these worths. Remember that half a cup of prepared vegetables is about the size of a cupped palm, while one cup is about as big as a fist. Typical examples consist of:

  • Plantain (1/2 c).
  • Beans (1/2 c).
  • Carrots (1 c).
  • Beets (1 c).
  • Pumpkin (1 c).
  • Sweet Potatoes (1/2 c).
  • White Potatoes (1 small piece, 1/2 c mashed, or 10-15 pieces of French fries).
  • Taro (1/2 c).
  • Parsnips (1/2 c).
  • Corn (1/2 c or 1 medium-sized cob).
  • Winter Squash or butternut squash (1 c).
  • Yams (1/2 c).
  • Green Peas (1/2 c).

Other starchy veggies include red potato, tomato, chickpeas (garbanzos), lentils, and plantains.

List of Non-Starchy Vegetables

Here is a list of typical non-starchy vegetables which can be consumed in 1/2 cup to 1-cup portions, 3-5 times a day. These can be served fresh, cooked, or as canned items.

  • Asparagus
  • Brussels sprouts
  • Spinach
  • Artichoke
  • Broccoli
  • Avocado
  • Sugar snap peas
  • Water chestnuts
  • Bok Choy
  • Bean sprouts
  • Chinese cabbage
  • Jicama
  • Yard-long beans
  • Zucchini
  • Celery
  • Bamboo shoots
  • Rhubarb
  • Chayote
  • Hearts of palm
  • Green onions
  • Baby corn
  • Daikon
  • Herbs like thyme, parsley, basil, cilantro, and rosemary
  • Cauliflower
  • Pumpkin
  • Peppers (red, green, yellow, jalapeno, orange)
  • Snow peas
  • Leeks
  • Chicory
  • Alfalfa sprouts
  • Turnips
  • Onions
  • Radishes
  • Fennel
  • Cucumber
  • Scallions
  • Watercress
  • Amaranth or Chinese spinach
  • Greens (collard, beet greens, dandelion, mustard, kale, turnip)
  • Eggplant
  • Okra
  • Parsley
  • Lettuce
  • Mushrooms
  • Swiss chard

Last modified: October 19, 2016


The Author

Reyus Mammadli

As a healthy lifestyle advisor I try to guide individuals in becoming more aware of living well and healthy through a series of proactive and preventive measures, disease prevention steps, recovery after illness or medical procedures.

Education: Bachelor Degree of Medical Equipment and Electronics.

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