Starchy Vegetables

By: Nikki Nies

 As one of the main sources of sugar, starchy vegetables need to be limited, with more emphasis on nonstarchy. The positive, starchy vegetables are used to provide fuel to all aspects of the body, specifically sound digestion and energy production.  Too much of starchy vegetables can lead to elevated blood glucose levels.

Starchy vegetables are denser in calories than nonstarchy vegetables and are a great source of fiber.  Specifically fiber, can help remove waste from the body, keep one fuller longer, maintains stable blood sugar levels and can promote healthy cholesterol levels. For example, 1 cup of canned pumpkin can provide 7 grams of fiber while sweet potatoes contain 6 grams of fiber.

Compared to nonstarchy vegetables, starchy vegetables are carbohydrate rich and contain a high amount of sugar.  High starch vegetables include plantains, corn peas, sweet potatoes, cassava, taro, turnips, parsnips, green beans, kidney beans, yams, potatoes, butternut and squash.

The goal isn’t to completely eliminate starchy vegetables from one’s diet, but to be more aware of what vegetables have a high starch content.  The best sources don’t include added fat, sodium and/or sugar.

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

http://www.choosemyplate.gov/food-groups/vegetables.html

http://urbanext.illinois.edu/diabetes2/subsection.cfm?SubSectionID=26

http://healthyeating.sfgate.com/benefits-starchy-vegetables-2259.html

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

http://ginews.blogspot.com/2010/07/gi-symbol-news-with-dr-alan-barclay.html