Nonstarchy Vegetables


By: Nikki Nies

 Eating your fruits and veggies is highly emphasized.  However, to make it more complicated, there’s more than one type of vegetables. Starchy versus non starchy vegetables makes it more complicated in regards to what should be eaten and how much.

While not all vegetables are alike, it’s important to know the difference as differences dictate nutritional value and is especially important if you’re tracking your carb intake.  As their name implies, nonstarchy vegetables do not contain as much starch as starchy vegetables. A key feature of nonstarchy vegetables is their low calorie content and carbohydrate density.  Therefore, nonstarchy vegetables are recommended in unlimited amounts.green-vegies

As stated, nonstarchy vegetables are a great way to manage type II diabetes. Since they have a low impact on blood sugar. Specifically, nonstarchy vegetables include asparagus, mushrooms, bamboo shoots, beans, brussel sprouts, beans, cabbage, carrots, cauliflower, celery, cucumber,eggplant, fenugreek, okra, onions, pepper, radishes, soybean, spinach, tomatoes, turnips, water chestnuts and/or zucchini.

These great vegetables are packed with vitamin A, C, K, potassium, magnesium and antioxidants. In addition, by using different cooking techniques, you’ll never get bored of these vegetables (i.e. grilling to being used in Asian flavors or meditaranean).

I know it may seem that nutrition tips are always highlighting what can’t be eaten or what needs to be restricted, but nonstarchy vegetables should not be included in such limitations.

Sources: http://healthyeating.sfgate.com/make-nonstarchy-vegetables-flavorful-1334.html

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html

http://www.theraddish.com/tag/non-starchy-vegetables/

http://www.joybauer.com/photo-gallery/best-foods-for-type-2-diabetes/nonstarchy-vegetables.aspx

http://healthyeating.sfgate.com/starchy-vs-nonstarchy-vegetables-1764.html

http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf

http://www.buzzle.com/articles/starchy-vs-non-starchy-vegetables.html

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