HWN Suggests

Non-starchy vegetables are the boss of all super foods & here’s why

I’m only halfway jesting when I say my number 1 strategy to manage my weight and my health is to shovel non-starchy vegetables down my throat. Eating them tames my hunger and fills my belly enough that I can pass up second helpings of pasta, potatoes, and pie. It is my primary strategy to manage my weight. But I don’t use a shovel and I do chew thoroughly. Non-starchy vegetables are low in calories because they’re low in carbohydrates, which helps anyone with diabetes or prediabetes. Carbs – even from necessary, wholesome foods like veggies – raise blood sugar. The key to blood sugar management is not to avoid carbs, but to choose them wisely and eat moderate amounts.

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Articles of Interest

Meeting Carbohydrates - Nonstarchy Vegetables

To be honest, the carbohydrate content of nonstarchy vegetables is so low that nonstarchy vegetables are technically not considered carbohydrate foods in spite of my title above. But, of all the different groups of foods, nonstarchy vegetables are right at the top of the importance scale in my book. Why? Because they are packed with nutrients and antioxidants, and because we can essentially eat all we want with only minimal effect on blood glucose levels

Non-Starchy Vegetables List for Healthy Eating

Low-starch vegetables are rich in important vitamins and minerals (micronutrients) and water content. This means they are naturally rich in nutrition and low in energy - making them one of the most nutrient-dense foods on the planet. Compared to other starches, like rice, that contain more than 200 calories and 50g of carbs per cup, a cup of leafy greens has only seven calories and roughly one gram of carbohydrate.

Non-Starchy Vegetables That Keep Your Blood Sugar Balanced (And Curb Cravings Too!)

Many of these tasty picks are also packed with satiating fiber

The Who’s Who of Starchy & Non-Starchy Veggies

Non-starchy vegetables don’t increase blood glucose in the same way that starchy vegetables do and are often suggested as good choices for people who are actively managing their blood sugar levels. While there are differences between non-starchy and starchy vegetables, all vegetables consumed in their whole form are good choices for a cancer-protective diet.

Veggies 101: What Exactly is a Non-Starchy Vegetable?

On the South Beach Diet, we recommend eating vegetables every single day. Before you swear off veggies forever out of fear that you might pick the wrong produce, we’ve got the 411 on non-starchy veggies right here.

What’s the Difference Between Starchy and Non-Starchy Vegetables?

Even though it’s clear that they should be included in every diet, are all vegetables nutritionally equal? Though all vegetables boast an impressive nutrient profile, to answer this question we must break them down into their two main categories: starchy vegetables and non-starchy vegetables.

Why non-starchy vegetables are good for you and your gut health

Without getting into complex organic chemistry and food science definitions of starch, non-starchy vegetables have low enough levels of starches so that they are considered to be low in carbohydrates. Nutrition facts labels don’t list the starch content of foods. The good news is they do list the carbohydrate levels. This is an easy way to identify non-starchy vegetables vs starchy vegetables. Starchy vegetables typically have about 15 grams of carbohydrates per half cup serving. Non-starchy vegetables typically have about 5 grams of carbohydrates in a half cup serving. Some will have slightly more, but it’s nearly always below 10 grams per half cup serving.

Why Non-Starchy Vegetables Are Key to a Healthy Diet

Non-starchy vegetables are low in calories and carbohydrates. In addition to adding key nutrients to your diet, non-starchy vegetables add texture, flavor, bulk, and rich color to any meal.