Table of ContentsView AllTable of ContentsList of ExamplesDifferencesNutritious Starchy VegetablesNutritious Non-Starchy VegetablesComparing Cooking Methods
Table of ContentsView All
View All
Table of Contents
List of Examples
Differences
Nutritious Starchy Vegetables
Nutritious Non-Starchy Vegetables
Comparing Cooking Methods
Starchy vegetables, like potatoes, have a higher carbohydrate (carb) content, typically around 15–30 grams of carbs per serving. In contrast, non-starchy vegetables, such as mushrooms, are much lower in carbs, usually containing only 5–10 grams per serving. This difference means starchy vegetables provide more energy-dense carbs, while non-starchy vegetables are more suitable for low-carb or calorie-conscious diets.petesphotography / Getty ImagesList of Starchy vs. Non-Starchy VegetablesAll vegetables have health benefits, and you really can’t go wrong adding more of them to your overall diet pattern.Below are examples of starchy and non-starchy vegetables to try.StarchyCassavaCornParsnipsPeasPlantainsPotatoesPumpkinSweet potatoWinter squashNon-StarchyAsparagusBell peppersBroccoliBrussels sproutsCauliflowerCucumbersGreen beansKaleLettuceMushroomsSpinachTomatoesZucchiniStarchy vs. Non-Starchy Vegetable DifferencesCarb CompositionStarchy vegetables contain more carbohydrates per serving than non-starchy vegetables. Starchy options providecomplex carbohydratesthat your body breaks down into glucose (sugar) molecules, offering a more immediate energy source. Non-starchy vegetables, on the other hand, are lower in carbs and higher in fiber, helping to promote satiety (a feeling of satisfaction) with fewer calories and a lesser impact on blood sugar levels.Effects on MetabolismThe higher carbohydrate content in starchy vegetables can lead to quicker blood sugar and insulin spikes than non-starchy vegetables. However, because they’re rich in fiber, they still offer sustained energy over time. Non-starchy vegetables have minimal impact on blood sugar without causingsharp risesand falls in your glucose levels.Weight Loss SupportNon-starchy vegetables are lower in calories and carbohydrates, making them an excellent dietary tool to support weight loss. They’re nutrient-dense, contributing vitamins, minerals, and fiber, which provides bulk to meals and promotes fullness without contributing excess calories. Starchy vegetables can also be part of a healthy diet for weight loss, but you may need to consume them in moderation due to their generally higher carb and calorie content.Is One Better Than the Other?Both starchy and non-starchy vegetables offer health benefits, and it’s important not to label any type of food (especially vegetables) as being “good” or “bad” when assessing your overall diet pattern (and other lifestyle habits, like exercise).Starchy vegetables are rich in energy-supplying carbs, while non-starchy vegetables are excellent for adding volume to meals with fewer calories. Both contribute vitamins and minerals essential for overall wellness. However, emphasizing more non-starchy vegetables than starchy vegetables may provide more nutritional bang for your buck, especially if you’re seeking better blood sugar and weight management.As with any health habit, balance and variety are key. Incorporating both types of vegetables into your diet can provide nutrients and energy without compromising your health goals.Nutritious Starchy VegetablesThe carbohydrate content of starchy vegetables does not discount their overall nutritional value.Potatoes are full of potassium and vitamin C.Sweet potatoes provide beta-carotene, an antioxidant that supports immune health and vision.Corn is a good source of fiber and B vitamins.Peas contain protein and essential vitamins like folate.Because of their higher carb content, starchy vegetables may be a good choice in moderation, especially for those managing blood sugar levels or focusing on weight loss. However, this doesn’t mean you should avoid them. Instead, balance them with non-starchy vegetables and other nutrient-dense foods to ensure you get their benefits without overloading on carbohydrates.Starchy Vegetables: Which to Eat and AvoidNutritious Non-Starchy VegetablesNon-starchy vegetablesare packed with nutrients while low in calories and carbohydrates, making them an excellent addition to your diet to support your overall health and weight management.Leafy greens like spinach provide iron and vitamin K, supporting bone health, brain health, and blood clotting.Broccoli is loaded with vitamin C and antioxidants that boost immunity.Bell peppers are a colorful source of vitamin A and fiber.These nutrient-dense veggies help fill up your plate with fewer calories, making them a key component of a balanced, healthy diet.What About Starchy vs. Non-Starchy Fruits?Starchy fruits are higher in carbs and provide more energy, while non-starchy fruits are lower in carbs and higher in fiber. Below are some examples of the types of fruits that fall into each category.StarchyBananas (ripe)BreadfruitPlantainsNon-StarchyApplesBlueberriesGrapefruitStrawberriesComparing Cooking MethodsTo get the most benefit from any vegetable, you need to figure out how you prefer to cook and prepare it so you’ll enjoy eating it. However, there are differences in the recommended ways to cook starchy vs non-starchy vegetables to make them more palatable and retain their nutrients.Starchy vegetables: Many people prefer to eat them roasted, baked, or boiled, which helps retain their natural flavors while softening their dense textures. These methods also preserve nutrients like potassium and vitamin C. An example would be roasted sweet potatoes with boiled corn.Non-starchy vegetables: These veggies are often best steamed, sautéed, or eaten raw to maintain their crispness and high vitamin content. An example would be steamed broccoli and cauliflower florets. Overcooking non-starchy vegetables can result in nutrient loss, especially for water-soluble vitamins like vitamin C.If you’re concerned about eating extra calories or fat, be mindful of the amount of oil or butter used to sauté them, and avoid cooking methods like frying.SummaryIncluding any vegetable in your diet pattern is always good, assuming it’s not fried or heavily processed. While there are differences between starchy and non-starchy vegetables, namely their carbohydrate content, they can provide nutrients and health benefits. Incorporate a variety of healthy vegetables from both categories, emphasizing non-starchy vegetables to support better blood sugar control, weight management, and overall health.
Starchy vegetables, like potatoes, have a higher carbohydrate (carb) content, typically around 15–30 grams of carbs per serving. In contrast, non-starchy vegetables, such as mushrooms, are much lower in carbs, usually containing only 5–10 grams per serving. This difference means starchy vegetables provide more energy-dense carbs, while non-starchy vegetables are more suitable for low-carb or calorie-conscious diets.
petesphotography / Getty Images
List of Starchy vs. Non-Starchy Vegetables
All vegetables have health benefits, and you really can’t go wrong adding more of them to your overall diet pattern.Below are examples of starchy and non-starchy vegetables to try.
StarchyCassavaCornParsnipsPeasPlantainsPotatoesPumpkinSweet potatoWinter squashNon-StarchyAsparagusBell peppersBroccoliBrussels sproutsCauliflowerCucumbersGreen beansKaleLettuceMushroomsSpinachTomatoesZucchini
StarchyCassavaCornParsnipsPeasPlantainsPotatoesPumpkinSweet potatoWinter squash
Cassava
Corn
Parsnips
Peas
Plantains
Potatoes
Pumpkin
Sweet potato
Winter squash
Non-StarchyAsparagusBell peppersBroccoliBrussels sproutsCauliflowerCucumbersGreen beansKaleLettuceMushroomsSpinachTomatoesZucchini
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cauliflower
Cucumbers
Green beans
Kale
Lettuce
Mushrooms
Spinach
Tomatoes
Zucchini
Starchy vs. Non-Starchy Vegetable Differences
Carb Composition
Starchy vegetables contain more carbohydrates per serving than non-starchy vegetables. Starchy options providecomplex carbohydratesthat your body breaks down into glucose (sugar) molecules, offering a more immediate energy source. Non-starchy vegetables, on the other hand, are lower in carbs and higher in fiber, helping to promote satiety (a feeling of satisfaction) with fewer calories and a lesser impact on blood sugar levels.
Effects on Metabolism
The higher carbohydrate content in starchy vegetables can lead to quicker blood sugar and insulin spikes than non-starchy vegetables. However, because they’re rich in fiber, they still offer sustained energy over time. Non-starchy vegetables have minimal impact on blood sugar without causingsharp risesand falls in your glucose levels.
Weight Loss Support
Non-starchy vegetables are lower in calories and carbohydrates, making them an excellent dietary tool to support weight loss. They’re nutrient-dense, contributing vitamins, minerals, and fiber, which provides bulk to meals and promotes fullness without contributing excess calories. Starchy vegetables can also be part of a healthy diet for weight loss, but you may need to consume them in moderation due to their generally higher carb and calorie content.
Is One Better Than the Other?
Both starchy and non-starchy vegetables offer health benefits, and it’s important not to label any type of food (especially vegetables) as being “good” or “bad” when assessing your overall diet pattern (and other lifestyle habits, like exercise).
Starchy vegetables are rich in energy-supplying carbs, while non-starchy vegetables are excellent for adding volume to meals with fewer calories. Both contribute vitamins and minerals essential for overall wellness. However, emphasizing more non-starchy vegetables than starchy vegetables may provide more nutritional bang for your buck, especially if you’re seeking better blood sugar and weight management.
As with any health habit, balance and variety are key. Incorporating both types of vegetables into your diet can provide nutrients and energy without compromising your health goals.
The carbohydrate content of starchy vegetables does not discount their overall nutritional value.
Because of their higher carb content, starchy vegetables may be a good choice in moderation, especially for those managing blood sugar levels or focusing on weight loss. However, this doesn’t mean you should avoid them. Instead, balance them with non-starchy vegetables and other nutrient-dense foods to ensure you get their benefits without overloading on carbohydrates.
Starchy Vegetables: Which to Eat and Avoid
Non-starchy vegetablesare packed with nutrients while low in calories and carbohydrates, making them an excellent addition to your diet to support your overall health and weight management.
These nutrient-dense veggies help fill up your plate with fewer calories, making them a key component of a balanced, healthy diet.
What About Starchy vs. Non-Starchy Fruits?Starchy fruits are higher in carbs and provide more energy, while non-starchy fruits are lower in carbs and higher in fiber. Below are some examples of the types of fruits that fall into each category.
What About Starchy vs. Non-Starchy Fruits?
Starchy fruits are higher in carbs and provide more energy, while non-starchy fruits are lower in carbs and higher in fiber. Below are some examples of the types of fruits that fall into each category.
StarchyBananas (ripe)BreadfruitPlantainsNon-StarchyApplesBlueberriesGrapefruitStrawberries
StarchyBananas (ripe)BreadfruitPlantains
Bananas (ripe)
Breadfruit
Non-StarchyApplesBlueberriesGrapefruitStrawberries
Apples
Blueberries
Grapefruit
Strawberries
To get the most benefit from any vegetable, you need to figure out how you prefer to cook and prepare it so you’ll enjoy eating it. However, there are differences in the recommended ways to cook starchy vs non-starchy vegetables to make them more palatable and retain their nutrients.
If you’re concerned about eating extra calories or fat, be mindful of the amount of oil or butter used to sauté them, and avoid cooking methods like frying.
Summary
Including any vegetable in your diet pattern is always good, assuming it’s not fried or heavily processed. While there are differences between starchy and non-starchy vegetables, namely their carbohydrate content, they can provide nutrients and health benefits. Incorporate a variety of healthy vegetables from both categories, emphasizing non-starchy vegetables to support better blood sugar control, weight management, and overall health.
12 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.
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The Johns Hopkins Patient’s Guide to Diabetes.The truth about starchy vegetables.
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Syed RU, Moni SS, Break MKB, et al.Broccoli: a multi-faceted vegetable for health: an in-depth review of its nutritional attributes, antimicrobial abilities, and anti-inflammatory properties.Antibiotics (Basel). 2023;12(7):1157. doi:10.3390/antibiotics12071157
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