Not all vegetables are created equal. Some have much higher starch, which your body treats as sugar. The end result: raised blood sugar, insulin, appetite, and cravings. Non-starchy veggies can help people lose weight because they are high in fiber, filling, and nutrient dense.
Non-starchy veggies
- Greens: spinach, kale, arugula, beet greens, all varieties of lettuce, endive, collards, chard, and watercress
- Mushrooms
- Celery
- Broccoli
- Cauliflower
- Brussels' sprouts
- Cabbage
- Cucumber
- Asparagus
Medium-starch veggies
- Fennel
- Jicama
- Kohlrabi
- Turnip
- Zucchini
- Okra
- Radish
- Peppers
- Eggplant
- Bok choy
- Green beans
High-starch veggies
- Beet
- Parsnip
- Pumpkin
- Carrot
- Peas
- Potato
- Sweet potato
- Summer and winter squash
- Dried beans
- Artichoke
High-starch veggies can be included in the diet, but should be eaten in small portions and infrequently if you have difficulty losing weight (or keeping it off) or if you know you are sensitive to carbs/sugar. We are all biochemically unique and some people tolerate starch much better than others. Testing is available. Another option is buying a home glucose monitor and trying different food combinations. If your blood sugar spikes after eating high-starch vegetables, it's a good indication that non-starchy veggies would be a wiser choice.
Emphasize a variety of non-starchy veggies in your diet. Always eat some protein and fat with your veggies for greater satisfaction, balanced blood sugar and craving control.
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