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Non-starchy Vegetables

Pragya T Jan 27, 2019
Do you wish to cut down on your carbs and follow a no-starch diet? Or follow a vegetarian diet which excludes starchy foods? Then here is a list of non-starchy vegetables that will help you follow a low carb diet, that is full of important vitamins, minerals and antioxidants.
Nowadays, everybody has become conscious of their body weight. Being overweight apart from increasing your waistline, can also increase your risk to many types of serious disorders. Hence, one needs to keep their body weight under check to remain healthy and look good. To keep the weight normal or reduce weight there are many diets.
Many detox, weight loss and exercise programs promise of helping you lose weight. One such weight loss program is the starch free diet. Many health experts suggests that decreasing the carb content in your diet and increasing lean proteins can actually help lose weight. This is especially helpful for people who have a carb dominated diet.
Starchy vegetables contain complex carbohydrates in them. Carbohydrates which are made of sugars and starches are complex. Enzymes break these complex carbs into small molecules. This helps to absorb the carbs better. However, complex carbohydrates when they break down get assimilated in the bloodstream and increase the blood sugar level.
This might be bad news for diabetic people. This extra sugar which is not used by body gets stored in the body as fat, which result into weight gain. If you are a diabetic or on a weight loss plan then monitor your starchy foods intake. Here is a list of non-starchy vegetables to help you decrease your carbs intake and reduce the fat stored in the body.

List of Non-Starchy Vegetables

  • Beets
  • Broccoli
  • Chayote
  • Brussels sprouts
  • Green cabbage
  • Bok choy cabbage
  • Chinese cabbage
  • Carrots
  • Bamboo shoots
  • Green beans
  • Wax beans
  • Asparagus
  • Amaranth/Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Baby corn
  • Italian beans
  • Bean sprouts
  • Celery
  • Cauliflower
  • Escarole
  • Lettuce
  • Spinach
  • Arugula
  • Italian chicory
  • Parsley
  • Water chestnuts
  • Chinese long beans
  • Watercress
  • Sprouts
  • Cushaw squash
  • Zucchini
  • Turnips
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Summer squash
  • Crookneck squash
  • Romaine lettuce
  • Radishes
  • Soybeans sprouts
  • Cucumber
  • Scallions
  • Onions
  • Pea pods
  • Peppers
  • Kohlrabi
  • Rutabaga
  • Hearts of palm
  • Jicama
  • Daikon
  • Eggplant
  • Collard greens
  • Okra
  • Chicory
  • Endive
  • Kale greens
  • Turnip greens
  • Leeks
  • Mung bean sprouts
  • Mushrooms
You can use the given listed vegetables either fresh, canned or frozen. If you are using canned or frozen food then make sure you take care to buy the no-sodium variety. However, fresh organic produce is the best. Try to eat 4-5 serving of these vegetables everyday and keep your plate colorful.
More colorful vegetables means more antioxidants. You can cook the listed vegetables by steaming, baking, boiling or simply enjoy them raw and crispy in a salad. This will keep your diet varied and interesting; and provide you with various vitamins, minerals, and other important nutrients.
There is a lot of debate on non-starchy vs starchy vegetables. Starchy foods do have some benefits. Starch provides fuel to all the important parts of the body. They help to store energy and aid in good digestion. So, when one is in the growing phase of their life they should consume more starchy foods, and with age slowly switch to non-starchy foods.
A right balance of starchy and non-starchy foods is required for the overall health. Hence, you need to form a diet which includes the right amount of starchy foods and non-starchy foods. If you want to prepare a diet plan and can't decide between the amount of these two food groups then consult your doctor.