What’s a starchy veggie vs. a non-starchy veggie vs. a low-carb veggie?
Let’s break it down.
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What Are Carbohydrates?
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This response is not harmfulits how your body is programmed to harness the energy from carbohydrates, Hester says.
Types of Carbohydrates
That said, your blood sugar response highly depends on thetypeof carbohydrate you eat.
There are several types of carbs, includingfiber, starch, andrefined sugars.
Andrew Purcell
This distinction is what categorizes a carbohydrate as complex versus simple.
Examples ofcomplex carbsincludefruits, vegetables,whole grains, and legumes.
Simple carbohydrates are usually processed, or refined, and are deficient in fiber and additional health-promoting micronutrients.
GREG DUPREE
Low-Carb Vegetables vs. Starchy Vegetables
But does this concept of simple and complex carbohydrates apply to vegetables?
Well, yes and no.
Vegetables can be primarily broken down into starchy and non-starchy (or low-carb) options.
Greg DuPree
This means that consuming starchy veggies will typically result in a sharper rise in blood sugar levels.
These options will contain anywhere from 20 to 70-plus carbohydrates per cup.
That said, even the starchiest vegetables offer important nutrients.
Jennifer Causey
For example, white potatoes, the poster child for starchy vegetables, are sometimes vilified.
But in addition to their starches,potatoes contain plenty of fiberand micronutrients like potassium.
That means peeled white potatoes will have more of a simple-carbohydrate effect on the body.
Jennifer Causey
One cup offers nearly seven grams of carbohydrates, about three of which are fiber.
One cup of lettuce offerstwo grams of carbs.
Cukes are also a perfect low-carb vessel for sandwich fixings like tuna salad or sliced turkey.
Greg Dupree
Mushrooms are also loaded with vitamin D, B vitamins, selenium, copper, phosphorus, and potassium.
Regardless of the variety, mushrooms are delicious in stir fries, egg recipes, and soups.
Sprinkle it into salads, stir it into soups, or dip it in your favorite spread.
Greg Dupree
One cup will offerseven grams of carbs, two of which are fiber.
Theyre equally fantastic raw in salads and crudites or cooked in sauces or soups.
Asparagus
A half-cup serving of asparagus contains only3.7 g of carbs and 1.8 grams of fiber.
CAITLIN BENSEL
Forlonger shelf life at home, avoid any vegetables that appear wilted, blemished, or molding.
The most nutrient-retaining cooking methods are steaming, roasting, and sauteing.
Enjoying Low-Carb Vegetables At Home
There are endless tasty ways to enjoy low-carb vegetables at home.
Greg DuPree, Food Stylist: Chelsea Zimmer Prop Stylist: Claire Spollen
All of these options can (and should!)
fit into basically every meal or snack.
Not only are they delicious, but theyre chock-full of health-boosting nutrients that will help you feel your best.
Greg DuPree
Olas B.A Review of the Pro-Health Activity ofAsparagus officinalisL.
2024 Jan 16;13(2):288.
