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Pick Your Veggies

Last updated 7 years ago

By now most of us are aware that we, as Americans, need to eat more vegetables. Vegetables are full of minerals, vitamins, fiber and antioxidants. Vegetables are also a low calorie option to many other foods.

Many people are confused between starchy and non-starch vegetables. Starchy veggies are the ones that contain the most carbohydrates (80-90%).  Non-starchy veggies contain mostly water and fewer carbohydrates. Your body will use any extra carbohydrates that you eat and convert them to fat. When starchy vegetables are digested, they are used more like a bread, pasta or rice than the non-starchy vegetables.  Use this list below as a guide to picking your veggies.

Non-Starchy Veggies    Starchy Veggies
Lettuce                                    Potatoes- any type
Tomatoes                               Beans- any type
Asparagus                              Chick peas
Broccoli                                   Corn
Cauliflower                              Lima beans
Green beans                           Green peas
Carrots                                    Lentils
Brussels sprouts                   Yams
Onions                                    Plantains
Peppers                                  Butternut squash
Leeks                                      Acorn squash
Bok Choy                                Beets
Egg plant   

Erika Watson-Lawson is a registered dietitian with Memorial Hospital.


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Disclaimer: The materials provided are intended for informational purposes only. You should contact your doctor for medical advice. Use of and access to this website or other materials do not create a physician-patient relationship. The opinions expressed through this website are the opinions of the individual author and may not reflect the opinions of the hospital, medical staff, or any individual physician or other healthcare professional.
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