How to Select Non Starchy Vegetables
You have probably read articles which tell you to avoid starchy vegetables because of their carbohydrate content, but how do you know which are non starchy vegetables and where you can get them?
People who have diabetes hear all the time how the starch in vegetables is bad for them and they should choose dark green, leafy vegetables or non starchy vegetables. Vegetables such as potatoes or corn have more sugar and thus more carbohydrates than other type of veggies.
Instead of loading up on these vegetables, you should make an effort to choose those which are non-starchy. There are guidelines you can follow which can help you determine how one vegetable might be better or worse than another. Also remember that one serving of vegetables is one cup raw or half a cup of cooked vegetables.
Carb content in vegetables
Carbs in non starchy vegetables are very low--only around five grams in one serving. Another positive is that you can eat just about all of the non starchy vegetables you want and you won’t have to worry about counting the calories. In fact, calories are so low they are often considered a calorie-free food.
If you use the plate method to determine the amount of carbohydrates, proteins and fats to eat, you should fill one-half with vegetables and the other half with a combination of protein and fat. Non starchy vegetables are low on the glycemic index, so diabetics can eat as many as they want without raising their blood sugar levels very high. The fact that you can eat so many of these vegetables means that you can feel as full as you would with fewer starchy choices.
These vegetables also provide many of the nutrients you need to prevent such problems as type 2 diabetes, heart disease, stroke, osteoporosis and many kinds of cancer. Vegetables provide vitamins, C, A, E, B-complex, along with folate and lots of fiber. You should eat vegetables of several colors every day, not only the green ones. Yellow, red, purple, and orange veggies provide plenty of antioxidants and minerals as well.
Non starchy vegetables
There are lots of vegetables without large amounts of carbs. These include asparagus, green beans, beets, broccoli, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, greens, leeks, mushrooms, onions, peppers, radishes, summer squash and zucchini, sprouts, tomatoes, sugar snap peas (not regular peas), swiss chard, turnips and more.
Starchy vegetables include winter squash, potatoes, sweet potatoes, peas and corn, among others. While these also provide valuable nutrients, it is best to limit the amount eaten daily. This is particularly the case if you have diabetes or other diseases where you need to limit your sugar and carbohydrate content.
Even when buying a non starchy vegetable such as lettuce, there are choices to be made. For instance, always choose darker vegetables over lighter-colored ones. That means that romaine lettuce is better for your salad than iceberg lettuce. Spinach, broccoli, and carrots are other vegetables with deep, dark colors that look appealing, have low carbs and taste great.
Overall, you should eat at least two to three cups of non starchy vegetables every day. That’s around twenty-one cups of these vegetables every week. If you are not getting enough, try to gradually increase your intake until you are eating a healthy amount every day. This is quite difficult for people who don’t like the taste of vegetables but the more you experiment with different types, the more you will find new ones that you can add to your meals.
There are many benefits in eating a lot of vegetables and fruit. Not only will you avoid many illnesses, you are also more likely to be able to maintain a healthy weight. If you can, visit a farmer’s market in the summer to get healthy organic vegetables which are fresh from just being picked. The taste cannot be beat!