Understanding Their Impact on Blood Sugar
Starchy and non-starchy vegetables are two main categories that differ in their carbohydrate content and impact on blood sugar levels. We have no restrictions on non-starchy vegetables, but we need to limit starchy ones as they can affect blood sugar levels.
Starchy vegetables are higher in carbohydrates, which break down into glucose during digestion. This can cause spikes in blood sugar, especially for individuals with diabetes. Examples of starchy vegetables include potatoes, corn, and peas. However, starchy vegetables also provide essential nutrients like B vitamins, fiber, and minerals such as potassium, making them beneficial when consumed in moderation. To minimize blood sugar spikes, it’s recommended to pair starchy vegetables with non-starchy ones, proteins, and healthy fats for balanced meals.
On the other hand, non-starchy vegetables are low in calories and carbohydrates but packed with essential vitamins, minerals, and antioxidants. These vegetables, such as leafy greens (e.g., spinach and kale) and cruciferous varieties (e.g., broccoli and cauliflower), are known for their high fiber content, which promotes digestive health, satiety, and weight management. Non-starchy vegetables are particularly recommended for individuals looking to control blood sugar levels due to their lower glycemic index and high fiber content.
Starchy Vegetable
Potatoes (e.g., Russet, Yukon Gold, Red, Sweet Potatoes)
Sweet Potatoes
Yams
Butternut Squash
Acorn Squash
Kabocha Squash
Corn (technically a grain, but often categorized with vegetables)
Peas (e.g., Green Peas)
Plantains
Taro
Cassava (Yuca)
Beetroot (depending on the variety and preparation)
Parsnips
Jerusalem Artichoke (Sunchoke)
Breadfruit
Carrot (only in cooked state)
Non-Starchy vegetable
Leafy Greens: Spinach, Kale, Swiss chard, Romaine lettuce, Arugula, Collard greens, Bok choy, Watercress, Endive
Cruciferous Vegetables: Broccoli, Cauliflower, Brussels sprouts, Cabbage, Radishes, Turnips, Kohlrabi
Peppers: Bell peppers (green, red, yellow, or orange), Hot peppers (e.g., jalapeños)
Tomatoes (although technically some fruit, they are often treated as vegetables in culinary contexts)
Cucumbers
Zucchini
Summer Squash
Mushrooms
Asparagus
Green Beans
Celery
Eggplant
Onions
Artichokes
Radishes
Okra
Snow Peas
Bamboo Shoots
Bean Sprouts
Jicama
Comments