Starchy vs non starchy vegetables nutrition|things worth knowing

fresh vegetables market with

Non-starchy and starchy vegetables the complete guide

You may have heard that vegetables are essential for a healthy diet. But which vegetables do you have to be eating? Answers are depending on your goals. For instance, if you’re trying to lose weight, you’ll probably love seeing nonstarchy vegetable nutrition like leafy greens and broccoli that help fill you up without adding extra calories.

However, if you would like to build muscle, starchy vegetables like potatoes and yams are the most straightforward options. In this blog post, we’ll discuss different types of nonstarchy vegetable nutrition and how to include them in your diet!

nonstarchy veggies

What do non-starchy veggies do?

  • Reduce the risk of getting cancer and other diseases
  • Increase your chance of living a long, healthy life
  • Promotes healthiness in kids and adults
  • Keep your immune system strong

Why these vegetables?

Non-starchy veggies are filling, low in calories, and will assist you in losing weight. They’re also full of nutrients like vitamins A, and C. the sole sort of non-starchy veggie that’s not good for losing weight is the potato or yam because it contains tons of starchy carbs.

This guide will show how non-starchy vegetables offer many benefits. Everyone needs to eat more vegetables- even people that do not like veggies! Non-starchy vegetables are lower in calories and may help you slim down without dieting or feeling hungry.

Choosing the right one

Non-starchy vegetables are better for you than starchy vegetables. This is often because they also contain plenty of fiber, which is suitable for your digestive system and regulating blood glucose levels.
Non-starchy vegetable list

  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)

You can find non-starch vegetables within the above categories:

Everyone must eat more vegetables- even people that do not like veggies. Non-starchy vegetables are lower in calories and may help you lose weight without dieting or feeling hungry. It won’t raise blood glucose levels if you’ve got diabetes, have cardiovascular disease, or are attempting to prevent the onset of these diseases.

Eating a diet that includes non-starchy vegetables will improve your system, reduce inflammation, and assist you in maintaining a healthy gut.

What are the advantages of starchy vegetables?

The starchy vegetable could be a great source of Vitamins and another source of macronutrients, which is important for gut health. They also contain some nutrients, like vitamin C and potassium. It often has higher levels of those nutrients than non-starchy vegetables because they help the plant store energy when resources could also be scarce.

starchy vegetable corn

Starchy vegetable list :

Sweet potatoes
Green peas
Acorn squash
Butternut squash

Like potatoes and corn, these vegetables are often healthier than non-starchy vegetables due to their high fiber content. Frozen vegetables also as effective as regular veggies. However, they are available with several other drawbacks that one should consider before deciding which is the best for health.

Starchy vs. non-starchy vegetables

Starchy vegetables are low in fiber and high in carbohydrates. Examples include potatoes, corn on the cob, plantains, peas & green beans. Starch may be a carbohydrate that breaks down quickly to release glucose into your bloodstream, which causes an insulin spike. Non-starchy vegetables have more fiber than carbs and may be raw or cooked. one of the favored starchy vegetables within the American diet is the potato.

The potato may be a starchy vegetable since it breaks down into sugar quickly and releases glucose into the bloodstream. Potatoes also are high in carbohydrates (sugars), resulting in weight gain if consumed too often.

french fries in a cup
Picture: Cup of snacks with french fries

Therefore, this sort of food should be used as a part of a diet with several health benefits. For example, potatoes can be a good choice if it is sweet. On the other hand, you can not eat french fries and realizing that you are eating a balanced diet.

To avoid the additional calories, choose starchy vegetables that are prepared healthfully.

Non-starchy vegetables are an excellent source of fiber for your diet. These veggies include broccoli, cauliflower, and asparagus, among many others, that provide significant health benefits with none added fat or calories. Additionally, they will be either raw or cooked to suit the preference of every taste bud!

What does this mean?

You can eat what portion you would like without adding extra calories to the diet.
Starchy vegetables are an excellent way to consume fiber in carbohydrates which will use for energy and weight loss, but they ought to only come from starchy vegetables prepared healthfully. For instance, potatoes contain many carbs, leading to weight gain if eaten too often. Corn can do a similar if it’s eaten without the advantage of fiber and protein.

How non-starchy helps with fat loss?

Non-starchy vegetables are low in calories, but they contain fiber which may help digestion and improve your mood. They also contain antioxidants which will lower inflammation associated with fat cells. Additionally, spinach and other leafy green vegetables can help you feel full, resulting in lower calorie intake.

Carb content in non-starchy vegetables

Broccoli – 5g carbs (0%DV) per 100g, or about 27 calories from carbohydrates.

  • Cabbage – 6g of carbs per 100g, or about 12 calories from carbohydrates in one cup.
  • Spinach: 7 carbs per 100g, or about 29 calories from carbohydrates during a cup of raw spinach.
  • Green beans: 7 g carbs per 100g, or 11 calories from carbohydrates in one cup of green bean.
  • Cucumbers – 4 g of carbs per 100g (about 30 calories from carbohydrate)

These vegetables can help with fat loss by providing a foundation of fiber and nutrients that will keep you feeling fulfillment throughout the day without adding too many calories.

It is important to notice that each vegetable isn’t created equal when it involves nutrition—some contain more carbs, and a few have better nutrients.

The following may be a list of non-starchy vegetables sorted by carb content (highest to lowest) and nutrient density.

Spinach: Spinach contains high calcium, magnesium, potassium, folate, and fiber—all helpful for fat loss. It also features a low glycemic index which can help with insulin resistance.

Leeks: Leeks are a superb option for cooking because they do not release the maximum amount of water or flavor into the dish, so you’ll use them to keep up with other flavors without being overpowered by leek taste. They even have high levels of fiber and potassium, which can help with fat loss.

cabbage may be a great option for fat loss because it’s an excellent source of fiber. It also has other vitamins and minerals which will help with everything from weight management to heart health.

Arrowroot: Arrowroot should get on everyone’s list of go-to vegetables, but they do not get enough attention (probably because you’ll be able only to find it is a popular replacement for wheat flour in gluten-free recipes).

Kohlrabi: Also on the list of fat-burning veggies, kohlrabi may be a vegetable that’s high in fiber and antioxidants. It also has some vitamin C for immune health and potassium to assist with heart health.

Starchy vs. Non-starchy ( Which is better)

Nonstarchy vegetables include all other sorts of produce like leafy greens, broccoli, celery, tomatoes, asparagus, etc. Starch is sweet if you understand because it helps your muscles recover better after exercise but is not so good for fat loss, where non-starchy vegetables are more beneficial for fat loss.

After all, they’re low in calories and high in fiber. In addition, studies have shown that eating non-starchy vegetables can help with type 2 diabetes.


Starchy vegetables are low in fiber and high in carbohydrates, where non-starchy have lower carb content. However, both starchy and non-starchy veggies have their benefits, so it’s up to you which type is best for your health goals.

For those looking to reduce or maintain a minimal sugar intake, the carbs found in starchy vegetables are also too much. Non-starchy vegetables also happen to be more filling than higher carbohydrate options like potatoes and corn (think that while you’re chowing down on some fries). If you need help figuring out what diet will work with your lifestyle, let our team know! We can help create a personalized plan. Our Nutritionist Dr. Rudro


Wanna learn more about these vegetables? Watch the video about starchy and non-starchy vegetables below.

Video by Dr. Becky gillaspy



Please enter your comment!
Please enter your name here