Starchy vegetables are those that have a relatively high amount of carbohydrates per unit weight. They can cause a spike in blood sugar levels and should be limited to about 1/4 of your plate. Examples of starchy vegetables include:
- Corn
- White potatoes
- Sweet potatoes
- Green peas
- Beets
- Acorn squash
- Butternut squash
- Turnips
- Carrots
On the other hand, non-starchy vegetables are higher in fiber and lower in sugar than starchy vegetables. They usually contain about 5 grams of carbohydrates per serving and should fill about 1/2 of your plate. Examples of non-starchy vegetables include:
- Black olives
- Purple cabbage
- Eggplant
- Arugula
- Asparagus
- Brussels sprouts
- Celery
- Cabbage
- Red peppers
- Tomatoes
- Summer squash
Some starchy vegetables contain resistant starch, which is a type of starch that isnt digested in the small intestine and doesnt raise glucose levels. Resistant starch can improve gut bacteria, make you feel more full, and improve glycemic control. Good sources of resistant starch include beans, peas, and lentils.
In summary, some examples of starchy vegetables are corn, potatoes, peas, and carrots, while non-starchy vegetables include black olives, asparagus, and red peppers.
