Table of ContentsView AllTable of ContentsDefinitionExamplesBenefitsWhich to AvoidPortionsCooking Effects
Table of ContentsView All
View All
Table of Contents
Definition
Examples
Benefits
Which to Avoid
Portions
Cooking Effects
Starchy vegetables contain more carbohydrates than their non-starchy counterparts. They include potatoes, corn, beans, and squash, whereas non-starchy vegetables include leafy greens, zucchini, asparagus, and tomatoes. While many starchy vegetables are a great source of fiber and protein, eating them in excess can raise blood sugar and contribute to weight gain.
For most people, eating up to a half-cup of cooked starchy vegetables per day can provide essential nutrients without any risks. However, people with conditions like diabetes or those who are watching their weight should take special care to eat these vegetables in moderation.
Verywell
What Are Starchy Vegetables?
There is no clear-cut definition of what “starchy” means in terms of vegetables. Most experts define it as having 15 grams or more of carbohydrates per one cup of raw food or 1/2 cup of cooked food.
In the end, many regard foods as starchy if they have a powdery texture when cooked or produce astarch-like residue when soaked. 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.
Given these general parameters, here are some examples of starchy vs. non-starchy vegetables:
Starchy VegetablesCassava: 38 grams of carbs per 100 grams of weightPlantains: 32 grams of carbs per 100 grams of weightYams: 28 grams of carbs per 100 grams of weightTaro: 27 grams of carbs per 100 grams of weightSweet potatoes: 20 grams of carbs per 100 grams of weightCorn: 19 grams of carbs per 100 grams of weightPotatoes: 17 grams of carbs per 100 grams of weightGreen peas: 14 grams of carbs per 100 grams of weightButternut squash: 12 grams of carbs per 100 grams of weightAcorn squash: 10 grams of carbs per 100 grams of weightNon-Starchy VegetablesCarrots: 10 grams of carbs per 100 grams of weightBeets: 10 grams of carbs per 100 grams of weightOnion: 9 grams of carbs per 100 grams of weightBroccoli: 7 grams of carbs per 100 grams of weightCabbage: 6 grams of carbs per 100 grams of weightAsparagus: 4 grams of carbs per 100 grams of weightMushrooms: 3 grams of carbs per 100 grams of weightLettuce: 3 grams of carbs per 100 grams of weightZucchini: 3 grams of carbs per 100 grams of weightCucumber: 2 grams of carbs per 100 grams of weight
Starchy VegetablesCassava: 38 grams of carbs per 100 grams of weightPlantains: 32 grams of carbs per 100 grams of weightYams: 28 grams of carbs per 100 grams of weightTaro: 27 grams of carbs per 100 grams of weightSweet potatoes: 20 grams of carbs per 100 grams of weightCorn: 19 grams of carbs per 100 grams of weightPotatoes: 17 grams of carbs per 100 grams of weightGreen peas: 14 grams of carbs per 100 grams of weightButternut squash: 12 grams of carbs per 100 grams of weightAcorn squash: 10 grams of carbs per 100 grams of weight
Cassava: 38 grams of carbs per 100 grams of weight
Plantains: 32 grams of carbs per 100 grams of weight
Yams: 28 grams of carbs per 100 grams of weight
Taro: 27 grams of carbs per 100 grams of weight
Sweet potatoes: 20 grams of carbs per 100 grams of weight
Corn: 19 grams of carbs per 100 grams of weight
Potatoes: 17 grams of carbs per 100 grams of weight
Green peas: 14 grams of carbs per 100 grams of weight
Butternut squash: 12 grams of carbs per 100 grams of weight
Acorn squash: 10 grams of carbs per 100 grams of weight
Non-Starchy VegetablesCarrots: 10 grams of carbs per 100 grams of weightBeets: 10 grams of carbs per 100 grams of weightOnion: 9 grams of carbs per 100 grams of weightBroccoli: 7 grams of carbs per 100 grams of weightCabbage: 6 grams of carbs per 100 grams of weightAsparagus: 4 grams of carbs per 100 grams of weightMushrooms: 3 grams of carbs per 100 grams of weightLettuce: 3 grams of carbs per 100 grams of weightZucchini: 3 grams of carbs per 100 grams of weightCucumber: 2 grams of carbs per 100 grams of weight
Carrots: 10 grams of carbs per 100 grams of weight
Beets: 10 grams of carbs per 100 grams of weight
Onion: 9 grams of carbs per 100 grams of weight
Broccoli: 7 grams of carbs per 100 grams of weight
Cabbage: 6 grams of carbs per 100 grams of weight
Asparagus: 4 grams of carbs per 100 grams of weight
Mushrooms: 3 grams of carbs per 100 grams of weight
Lettuce: 3 grams of carbs per 100 grams of weight
Zucchini: 3 grams of carbs per 100 grams of weight
Cucumber: 2 grams of carbs per 100 grams of weight
Starchy vegetables are often criticized for being high in carbs, but they provide important nutrients. They contain both digestible starch andresistant starch, each with different roles in the body. Resistant starch, in particular, offers unique health benefits.
Unlike digestible starch, which is broken down intoglucose(blood sugar), resistant starch travels to the colon. There, gut bacteria ferment it intoshort-chain fatty acidsthat support gut health and improve metabolism.
Research shows resistant starch may help:
Beans and lentils, a type of starchy vegetable, are also excellent sources of both plant-based protein and fiber. Just 1/2 cup can provide up to 9 grams of protein, making them an ideal choice for vegetarians or those looking to manage their weight.Their high fiber content also contributes to better digestion and prolonged feelings of fullness.
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. This means that they are more likely to cause a rapid blood sugar spike compared to vegetables with lower glycemic indexes.
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.
Other vegetables on the higher end of the GI scale include:
Regardless of whether you are watching your blood sugar or not, it’s best to avoidprocessedor fried potatoes, such as potato chips or french fries. While having these foods on occasion is probably okay, processed foods are linked to a host of long-term health problems, including high blood pressure, weight gain, andcardiovascular disease.
How Much to Eat
If you have diabetes or are on alow-carb weight loss plan, watching your intake ofstarchy foodsis important. By doing so, you can reap the nutritional benefits of foods like squash, peas,sweet potatoes, and corn without causing undue spikes in blood sugar.
Using the plate method, each meal would be divided into the following portions:
The portion sizes can vary. 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?
The way you cook starchy vegetables can make a big difference in how healthy they are and how much they impact your blood sugar.
According to a 2020 study inLWT Food Science and Technology, 46% of starches are released when potatoes are boiled, while 64% are released when they are microwaved. 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.
So instead of frying or deep-frying vegetables, choose healthier preparations such as baking, steaming, boiling, and microwaving. You can also broil and grill vegetables, but limit the amount of oil you use and try to use healthy ones likeextra virgin olive oil.
Summary
You should still eat starchy vegetables for their nutritional value, but try to limit your portion to 1/4 of your meal plate. Baking, boiling, steaming, or microwaving starchy vegetables may reduce their starch content, while frying or deep frying them generally will not.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023 Aug;20(1):36. doi:10.1186/s12986-023-00760-1Johns Hopkins Patient Guide to Diabetes.The truth about starchy vegetables.Illinois Extension Diabetes.Carbohydrates and diabetes.Bojarczuk A, Skąpska S, Khaneghah A, Marszałek K.Health benefits of resistant starch: A review of the literature.J Funct Food. 2022 Jun;93(1):105094. doi:10.1016/j.jff.2022.105094Guo J, Tan L, Kong L.Impact of dietary intake of resistant starch on obesity and associated metabolic profiles in human: a systematic review of the literature.Crit Rev Food Sci Nutr. 2021;61(6):889-905. doi:10.1080/10408398.2020.1747391U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.He Y, Wang B, Wen L, et al.Effects of dietary fiber on human health.FSHW. 2022 Jan;11(1):1-10. doi:10.1016/j.fshw.2021.07.001Harvard Health Publishing.A good guide to good carbs: the glycemic index.Oregon State University.Glycemic index and glycemic load.Glycemic Index Guide.Glycemic index and glycemic load of vegetables. Complete GI & GL chart.National Institutes of Health.Eating highly processed foods linked to weight gain.American Diabetes Association.What is the diabetes plate?National Institutes of Health, National Heart, Lung, and Blood Institute.Food exchange lists.Singh A, Raigond P, Lal MK, Singh B.Effect of cooking methods on glycemic index and in vitro bioaccessibility of potato (Solanum tuberosumL.) carbohydrates.LWT.2020 Apr;121(7):109363. doi:10.1016/j.lwt.2020.109363Additional ReadingAmerican Diabetes Association.How to eat healthy.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023 Aug;20(1):36. doi:10.1186/s12986-023-00760-1Johns Hopkins Patient Guide to Diabetes.The truth about starchy vegetables.Illinois Extension Diabetes.Carbohydrates and diabetes.Bojarczuk A, Skąpska S, Khaneghah A, Marszałek K.Health benefits of resistant starch: A review of the literature.J Funct Food. 2022 Jun;93(1):105094. doi:10.1016/j.jff.2022.105094Guo J, Tan L, Kong L.Impact of dietary intake of resistant starch on obesity and associated metabolic profiles in human: a systematic review of the literature.Crit Rev Food Sci Nutr. 2021;61(6):889-905. doi:10.1080/10408398.2020.1747391U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.He Y, Wang B, Wen L, et al.Effects of dietary fiber on human health.FSHW. 2022 Jan;11(1):1-10. doi:10.1016/j.fshw.2021.07.001Harvard Health Publishing.A good guide to good carbs: the glycemic index.Oregon State University.Glycemic index and glycemic load.Glycemic Index Guide.Glycemic index and glycemic load of vegetables. Complete GI & GL chart.National Institutes of Health.Eating highly processed foods linked to weight gain.American Diabetes Association.What is the diabetes plate?National Institutes of Health, National Heart, Lung, and Blood Institute.Food exchange lists.Singh A, Raigond P, Lal MK, Singh B.Effect of cooking methods on glycemic index and in vitro bioaccessibility of potato (Solanum tuberosumL.) carbohydrates.LWT.2020 Apr;121(7):109363. doi:10.1016/j.lwt.2020.109363Additional ReadingAmerican Diabetes Association.How to eat healthy.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023 Aug;20(1):36. doi:10.1186/s12986-023-00760-1Johns Hopkins Patient Guide to Diabetes.The truth about starchy vegetables.Illinois Extension Diabetes.Carbohydrates and diabetes.Bojarczuk A, Skąpska S, Khaneghah A, Marszałek K.Health benefits of resistant starch: A review of the literature.J Funct Food. 2022 Jun;93(1):105094. doi:10.1016/j.jff.2022.105094Guo J, Tan L, Kong L.Impact of dietary intake of resistant starch on obesity and associated metabolic profiles in human: a systematic review of the literature.Crit Rev Food Sci Nutr. 2021;61(6):889-905. doi:10.1080/10408398.2020.1747391U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.He Y, Wang B, Wen L, et al.Effects of dietary fiber on human health.FSHW. 2022 Jan;11(1):1-10. doi:10.1016/j.fshw.2021.07.001Harvard Health Publishing.A good guide to good carbs: the glycemic index.Oregon State University.Glycemic index and glycemic load.Glycemic Index Guide.Glycemic index and glycemic load of vegetables. Complete GI & GL chart.National Institutes of Health.Eating highly processed foods linked to weight gain.American Diabetes Association.What is the diabetes plate?National Institutes of Health, National Heart, Lung, and Blood Institute.Food exchange lists.Singh A, Raigond P, Lal MK, Singh B.Effect of cooking methods on glycemic index and in vitro bioaccessibility of potato (Solanum tuberosumL.) carbohydrates.LWT.2020 Apr;121(7):109363. doi:10.1016/j.lwt.2020.109363
Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023 Aug;20(1):36. doi:10.1186/s12986-023-00760-1
Johns Hopkins Patient Guide to Diabetes.The truth about starchy vegetables.
Illinois Extension Diabetes.Carbohydrates and diabetes.
Bojarczuk A, Skąpska S, Khaneghah A, Marszałek K.Health benefits of resistant starch: A review of the literature.J Funct Food. 2022 Jun;93(1):105094. doi:10.1016/j.jff.2022.105094
Guo J, Tan L, Kong L.Impact of dietary intake of resistant starch on obesity and associated metabolic profiles in human: a systematic review of the literature.Crit Rev Food Sci Nutr. 2021;61(6):889-905. doi:10.1080/10408398.2020.1747391
U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.
He Y, Wang B, Wen L, et al.Effects of dietary fiber on human health.FSHW. 2022 Jan;11(1):1-10. doi:10.1016/j.fshw.2021.07.001
Harvard Health Publishing.A good guide to good carbs: the glycemic index.
Oregon State University.Glycemic index and glycemic load.
Glycemic Index Guide.Glycemic index and glycemic load of vegetables. Complete GI & GL chart.
National Institutes of Health.Eating highly processed foods linked to weight gain.
American Diabetes Association.What is the diabetes plate?
National Institutes of Health, National Heart, Lung, and Blood Institute.Food exchange lists.
Singh A, Raigond P, Lal MK, Singh B.Effect of cooking methods on glycemic index and in vitro bioaccessibility of potato (Solanum tuberosumL.) carbohydrates.LWT.2020 Apr;121(7):109363. doi:10.1016/j.lwt.2020.109363
American Diabetes Association.How to eat healthy.
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