What’s makes non-starchy vegetables, well… non-starchy? And exactly which veggies are starchy vegetables? Knowing the answer can be a lifesaver to your weight loss program!
Here’s the most definitive list ever, with over 125 vegetables from A to Z to keep you on track.
Let’s Start With Non-Starchy Vegetables…
The reason these are called non-starchy vegetables is because they are very high in water content while low in starches. Overall, they contain much more water and fiber than starch.
These veggies are typically the leaves and stems of a plant or part of the seeding body that has very small seeds that can’t store much in the way of starches
Baby bok choy
Bell peppers (all)
Carrots, raw (cooked carrots are starchy)
Dark leafy greans (ALL are your friends!)
Hearts of palm
Herbs (thyme, parsley, basil, cilantro, rosemary, dill, sage, mint, lemongrass, wasabi)
Hot peppers (all– as much as you can handle, hot stuff!)
How Non-Starchy Vegetables Help with Weight Loss
The high fiber and water content means that they will fill you up without contributing excess carbohydrates when you are following a low-carb diet. You’ll want to focus on non-starchy vegetables if you are trying to lose weight.
Non-starchy vegetables are also very rich in important vitamins and minerals. This is of critical importance when you are trying to lose weight because you end up eating less overall food– so ever nutrient counts, a lot!
And Here Are The Starchy Vegetables…
As you read this list, you’ll find that most of these vegetables have or are large seeds or seed bearing bodies. These contain starch to give their seedlings the energy to sprout and grow into a whole new plant.
Carrots, cooked (when carrots are softened by heat, they become starchy)
Peanuts (yep, peanuts are a legumes and belong on this list!)
Potato (any kind or color)
Split green peas
Split yellow peas
How Starchy Vegetables Affect Weight Loss
It’s not that starchy vegetables are BAD for you, but they contain more starches than water. The high starch content means that people who are trying to lose weight may have to work harder to do it because there are so many carbs in them. Furthermore, they are not usually as dense in vitamins and minerals as their non-starchy counterparts.
Once you get to your goal weight, you can try slowly re-introducing starchy vegetables. If you don’t gain weight, great! But if you do notice a little weight gain, then you’ll probably want to eat non-starchy vegetables in limited quantities. Fill that gap with more on non-starchy vegetables from above.
Hey, did we miss any? What are your favorite non-starchy vegetables? Let us know in the comments below!
PTF Can Help You Learn Which Veggies to Choose for Once and All
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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 15 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email Jan@PersonalTrainerFood.com if you have any questions!