Although starchy vegetables are high-quality carbohydrates that are packed with beneficial nutrients, they are also more calorie-dense than other, water-rich types, so it's important to consume them in moderation.
Vegetables high in fiber, vitamins, and minerals are excellent sources of high-quality carbs. When prepared healthfully, starchy vegetables like sweet and white potatoes, winter squash, peas, and maize offer plenty of nutrition and are a great addition to your diet compared to poor-quality carbs like white bread, ordinary pasta, and other refined-grain goods. To balance your servings, especially if you're attempting to lose weight, it's crucial to remember that starchy veggies have more calories than non-starchy vegetables (such as leafy greens, broccoli, green beans, cauliflower, cucumbers, peppers, carrots, celery, and mushroom). People with diabetes need to be especially careful about reducing their intake of starchy vegetables since they raise blood sugar levels higher than non-starchy varieties due to their high starch content.
Fiber can be found in abundance in starchy foods. Because fiber fills you up quickly and prevents hunger, a high-fiber diet helps with weight loss and weight management. Any weight-loss plan can benefit from including moderate servings of starchy vegetables at meals, such as half a baked potato or half a cup of corn, peas, or winter squash. Consuming a diet high in fiber can also lower cholesterol and lower the chance of developing heart disease and stroke.
The antioxidants vitamin C, lutein, zeaxanthin, beta-carotene, and beta-cryptoxanthin found in some starchy foods may help lower your risk of cataracts and macular degeneration. Additionally, these antioxidants support healthy skin, hair, and bones.
Some of the richest sources of beta-carotene include winter squash and sweet potatoes. Beta-carotene helps the body's tissues grow and heal, and it may also shield your skin from sun damage. The best way to obtain vitamin A is through food sources of beta-carotene since supplementing with extremely high quantities of pre-formed vitamin A can have detrimental effects on one's health.
According to some studies, the B vitamins folate and B6, which are both present in starchy vegetables, may help lower your risk of cardiovascular disease and decrease the deterioration of your memory with age. These two B vitamins are also beneficial for your scalp, hair follicles, and growing hair. Additionally, as folate helps to make serotonin, it might prevent sadness and elevate mood. In addition, vitamin B6 aids in the production of dopamine, a neurotransmitter linked to the mood that may lessen the symptoms of PMS.
Potassium, magnesium, and zinc are a few of the minerals commonly present in starchy foods. Magnesium and potassium may reduce the risk of cardiovascular disease, maintain bone health, and improve PMS symptoms. Additionally, magnesium might prevent migraine migraines. Zinc is a mineral that supports your body's ability to create and repair tissue. It is located in the retina of the eye, which aids in the battle against macular degeneration, and it keeps your skin and hair healthy.
PDO I Kimberly Tanador, RND
References:
Starchy Vegetables
https://www.diabetes.co.uk/food/starchy-vegetables.html
Starchy vs. Non-starchy Vegetables: Food list and Nutrition Facts
https://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables
Food Cures
