Potatoes, corn, and peas get a bad rap because they’re starchy vegetables. People fear that they will gain weight and spike glucose by eating these foods. Vegetables are not high in protein or fat but loaded with vitamins, minerals, fiber, and antioxidants to help prevent disease. The fiber in vegetables slows digestion, keep you feeling satisfied, and prevents spikes in blood glucose. Fiber also helps to feed the good bacteria in your gut. So, let’s set the record straight-starchy vegetables don’t need to be avoided and can be part of a healthy diet.
Nonstarchy vs. Starchy
All vegetables contain some carbohydrates. Vegetables are categorized as starchy or nonstarchy. Nonstarchy vegetables have a small amount of starch and include:
artichoke, asparagus, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, chayote, cucumber, daikon, eggplant, fennel, gourds (bitter melon), greens (collard, kale, mustard), green beans, jicama, kohlrabi, mushrooms, okra, onions, pea pods and sugar snap peas, peppers, rutabaga, summer squash (yellow, zucchini), tomato, turnips, and water chestnuts
Starchy vegetables as their name implies have more starch, but they still have a lot of nutrients. Common starchy vegetables are potatoes, corn, peas, and winter squash (acorn or butternut).
How to Count the Carbs
We need some carbs to keep our body fueled, and a great way to get your carbs in is by eating more vegetables. People with diabetes have different carbohydrate goals. Fresh vegetables don’t have a food label, so it’s good to have a way to estimate carb intake if you are counting carbs.
In general, nonstarchy vegetables contain 5 grams of carb for 1 cup raw or ½ cup cooked. The difference in serving size is due to water loss when cooking. Think about how different raw spinach vs. cooked spinach looks. So, 2 cups of cooked spinach or 4 cups fresh spinach is 20 grams of carb.
Starchy vegetables are all measured as cooked. In general, ½ cup cooked starchy vegetables is 15 grams of carb. Here is a list of serving sizes for 15 grams of carb:
- ⅓ cup cassava, or plantain
- ½ cup corn, green peas, potato, or sweet potato
- ¾ cup pumpkin puree (canned without added sugar)
- 1 cup acorn or butternut squash
Not everyone with type 2 diabetes needs to count carbs. If you are using the diabetes plate method instead of counting carbs, starchy vegetables should be around 25% of your plate. Nonstarchy vegetables should be 50% of your plate.
It’s clear that starchy vegetables contain more carbs than nonstarchy, but they can still fit into your meal plan. Try to include nonstarchy vegetables with each meal and starchy vegetables when you want to eat them. Aim for a variety of vegetables and color to get the most nutrients. So, next time you see potatoes, don’t think they are off limits, just know how to include them in your meal plan.
by Christine McKinney, RD LDN CDE
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