A Comparison of Starchy and Non-Starchy Vegetables and Their Benefits

Vegetables offer numerous health benefits along with an array of vitamins and minerals. Starchy veggies are rich in carbs that give you energy and non-starchy veggies have nutrients and are good for weight management.

Vegetables should be an important part of your daily diet. They offer numerous health benefits along with an array of vitamins and minerals. Did you know that there are two groups of vegetables? Let’s compare starchy and non-starchy vegetables and the health benefits of each.

Doctors and health experts around the world agree that adults need at least five servings of fruits and vegetables every day as part of a healthy diet. They are low in fat and calories, which means you can fill up without worrying. In addition to tasting great, vegetables are rich in nutrients, including:

• Fiber
• Folate
• Potassium
• Vitamins A, E, and C

Vegetables are versatile since you can eat them fresh, frozen, or from the can. They can be prepared in any number of ways, so you can find the ones that you like best. There are several subgroups of veggies:

• Dark green
• Starchy 
• Red and orange
• Beans and peas
• Others 

Eating a mix of veggies is shown to reduce your risk of serious diseases like heart disease, cancer, and stroke.

Starchy veggies are the ones that have the most carbohydrates when compared to other vegetables. On average, starchy vegetables contain about 15 grams of carbs per 1 cup of raw or half a cup of cooked veggies. They are lower in fiber than non-starchy vegetables and higher in calories. Since they are higher in carbs, they can affect your blood sugar levels.

Non-starchy vegetables are low in carbs and are good tools when it comes to weight management. They usually offer higher levels of vitamins and minerals per calorie than starchy vegetables. They are higher in fiber and low in calories, so you can stay fuller longer and eat more of them. Non-starchy veggies are high in antioxidants, which can help prevent a number of health conditions.

Non-starchy vegetables are often called “free vegetables” since you don’t have to worry about measuring out portion sizes. In fact, half of your plate should be non-starchy veggies. Since starchy vegetables are higher in calories and carbs, you should limit them to just one-quarter of your plate.

Both starchy and non-starchy vegetables offer nutritional benefits and should be a part of your diet. Aim to get several servings a day. One serving is a cup of raw or one cup of cooked vegetables.

There are tons of non-starchy vegetables to try and many different ways to prepare them. Some examples of non-starchy vegetables include:

• Lettuce, spinach, and other leafy greens
• Asparagus
• Broccoli
• Squash
• Beets
• Green beans
• Cauliflower
• Bell peppers
• Mushrooms
• Zucchini
• Eggplant 
• Carrots
• Tomatoes
• Cucumber
• Onion
• Celery 

Non-starchy vegetables get lots of praise since they are very low in calories, fat, and carbs. Usually, one serving has just 25 calories. They’re also known to have more disease-fighting properties than starchy vegetables.

In addition to the vitamins and minerals already mentioned, non-starchy vegetables are also good sources of:

• Vitamin K 
• Iron
• Magnesium
• Vitamin B6
• Manganese
• Riboflavin

Antioxidants. Non-starchy vegetables have high levels of antioxidants. Carotenoids, which are usually found in colorful fruits and vegetables, are proven to help prevent cell damage and to reduce your risk of certain cancers. Allium sulfur is also known to fight against cancer. Polyphenols help to reduce inflammation throughout the body and can also help with insulin resistance. Anthocyanins help to fight free radicals and heart diseases, and boost your immune system. 

Diabetes. Non-starchy vegetables are good for everyone, but they can be especially good for people with diabetes. Normally, people with diabetes need to be careful about what they eat and monitor the amount so that it doesn’t raise their blood sugar levels. You can eat as many non-starchy vegetables as you like, as they won’t raise your blood sugar levels and contain powerful phytochemicals and nutrients.

Starchy foods are your body’s main source of carbohydrates, an essential nutrient for energy. Some people worry that eating too many starchy foods, especially bread and pasta, will make them gain weight. However, they are an important part of a healthy diet, especially when they come from starchy vegetables.

Some examples of starchy vegetables include:

• Corn
• Peas
• Potatoes
• Sweet potatoes
• Butternut squash
• Acorn squash
• Beans
• Yams
• Parsnips 
• Taro

Starchy vegetables, like non-starchy ones, have a variety of vitamins and minerals, including:

• Folate
• Calcium
• Iron
• B vitamins

Starchy vegetables have a lot of fiber, which takes a while to digest. This keeps you full for longer periods of time so that you’re less likely to get hungry a few hours after your meal. Fiber is also good for gut health since it feeds the bacteria in your gut.

Your body needs starchy foods like veggies for energy and fiber. Many people choose to cut out carbs when they want to lose weight, but these diets usually end up being higher in fat, since there is more reliance on animal products like meat and cheese. Most health experts agree that a balanced diet contains starchy foods, especially whole grains and veggies. About one-third of what you eat each day should be starchy foods.

The good news is that there are lots of different ways that you can get in your daily veggies. Some people think that the only way to eat vegetables is salads and steamed broccoli, but that’s not the case.

One serving of your daily veggie intake could be through vegetable juice or a smoothie. You can throw in leafy greens or even pureed vegetables into a smoothie for an easy breakfast that’s loaded with nutrients.

Swap out beans or lentils for one serving of meat and you already have another serving of vegetables in for the day. You can eat beans and legumes hot or cold in countless ways, and they contain less fat and calories than most meat products.

Roasting or sautéing veggies in a bit of olive oil with spices and seasoning gives them a lot of flavor and a crisp texture. You can also blanch vegetables to soften them and give them color for dishes like salads and pasta salad. Avoid adding heavy sauces or cream to your veggies since this adds extra calories and fat.