Starchy vegetables contain more carbohydrates than their non-starchy counterparts.
Verywell
What Are Starchy Vegetables?
There is no clear-cut definition of what starchy means in terms of vegetables.
Verywell
Examples includecornandcornstarch, potatoes and potato starch, and peas and pea starch.
The less starchy a vegetable is, the less likely it will have these qualities.
They contain both digestible starch andresistant starch, each with different roles in the body.
Resistant starch, in particular, offers unique health benefits.
There, gut bacteria ferment it intoshort-chain fatty acidsthat support gut health and improve metabolism.
Other starchy vegetables, such as sweet potatoes, squash, and peas, contain moderate amounts of fiber.
The importance of fiber cannot be understated.
This nutrient is well-known for its numerous health benefits.
It improves digestion, supports heart health, and helps regulate blood sugar levels.
While starchy vegetables are nutritious, moderation is important.
Overeating them can still lead to excess calorie intake and weight gain.
Including them as part of a balanced diet ensures you reap their benefits without overdoing it.
Starchy Vegetables to Avoid
Certain starchy vegetables have higher glycemic indexes (GIs) than others.
The vegetable with the highest GI is potatoes.
Whether baked or boiled, this vegetable is most likely to cause a blood sugar spike.
If you love potatoes, opt for yams instead, which have a much lower GI.
Starchier/high-GI vegetables have smaller 1/2-cup servings, while less starchy/moderate-GI foods have larger 1-cup portions.
How Does Cooking Affect Starchy Vegetables?
Take the potato, for example.
By comparison, only 2% are released when a potato is fried or deep-fried.
The same seems to apply to other starchy vegetables as well.
Summary
Starchy vegetables have more carbohydrates by weight and raise your blood sugar more than non-starchy vegetables.
This makes them a potential concern for people with diabetes or those on a low-carb weight loss plan.
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