Healthy Body

Starchy Vegetables vs Non-Starchy Vegetables

In my previous post, “How to Start Eating Healthy,” I mentioned adding green vegetables as well as starchy vegetables or whole grains to your healthy meal. So I thought, I might need to add another article that explains the difference of Starchy Vegetables versus non-starchy vegetables because they are both needed to balance your meal plate.

In my research, I found an article “Starchy Vs Non-Starchy Vegetables:Food Lists and Nutritional Facts” written by Daisy Coyle, APD from Healthline.com which explains the difference of Starchy vs non-starchy vegetables and decided to include this valuable and research based information here.

Starchy Vegetables

  • Beans (kidney, navy, pinto, black, cannellini)
  • Butternut squash
  • Chickpeas
  • Corn
  • Lentils
  • Parsnips
  • Peas
  • Potatoes
  • Sweet potatoes
  • Taro
  • Yams 

Non-Starchy Vegetables

  • Artichokes
  • Asparagus
  • Broccoli
  • Bean sprouts
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant (also known as aubergine)
  • Mushrooms
  • Onions
  • Peppers (also known as capsicum)
  • Salad greens 
  • Spinach
  • Tomato
  • Turnips
  • Zucchini (also known as courgette)
Reposted with permission from Healthline.com

Let’s talk about some similarities. Starchy and non-starchy vegetables are both high in good nutrients and vitamins. They both have good amounts of fiber in them as well, while most starchy vegetables contain 4-6% fiber and most non starchy vegetables contain 2-3.5% fiber. This is especially important since fiber is important in aiding in digestion.

Now, the differences. Starchy vegetables have a larger amount of carbs and calories, while non starchy vegetables have a lower number of carbs and calories. Since, non-starchy vegetables contain a much lower amount of starch they are classified as non-starchy vegetables. Both, starchy and non-starchy vegetables have complex carbohydrates which can raise blood sugar levels, naturally. However, starchy vegetables can raise blood sugar levels more quickly. Therefore, if you have diabetes it may be suggested limiting starchy vegetables, especially potatoes since they tend to have a higher glycemic index.

As a reminder, these vegetables are good to include in your meals for a healthier and well balanced plate. Both types should be included with portions in mind, because eating a healthy meal requires mindful portion sizes to help keep an eye on calorie intake as well as complex carbohydrates intake.

As always, from my heart to yours. Helping to create a healthier and happier version of you!!

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