Benefits of Starchy Vegetables

In this article:

• Starchy vegetables include corn, peas, winter squashes like butternut and acorn, sweet potatoes, potatoes, parsnips, pumpkin, and plantains.
• Starchy vegetables are nutritious sources of carbohydrates because of their fiber, potassium, and other nutrients. They also count towards your vegetable servings along with non-starchy vegetables.
• Keep portion sizes in check and use healthy preparation methods to make your starchy vegetables work for you.
• Here is an introduction to several starchy vegetables and how to use them in an everyday meal plan for weight loss and health.
• Lark can help you make healthy choices every day to help you reach your weight loss and health goals with or without GLP-1 medications.

Some people avoid starchy vegetables because of their higher carbohydrate and calorie counts, but they can be beneficial for weight and health.

Here are some reasons why starchy vegetables can be healthy components of your diet.

• Starchy vegetables are high in carbohydrates, which are the primary source of energy for most people
• Starchy vegetables can have nutrients like fiber, resistant starch, potassium, vitamins A and C, and other nutrients.
• Starchy vegetables can satisfy hunger.

At most meals, one-quarter of your plate can be filled with a nutritious source of carbohydrates like a whole grain or a starchy vegetable.

Read on to learn more about some of the more common starchy vegetables.

• Acorn and butternut squash
• Corn
• Green peas
• Parsnips
• Potatoes
• Pumpkin
• Sweet potatoes/yams

You’ll see serving sizes, less-healthy examples of how to prepare them, and more nutritious recipes and ideas.

Acorn and Butternut Squash

Winter squashes are filling, satisfying, and very nutritious with fiber, vitamin A, and potassium. They’re available year-round fresh or frozen. The shells are usually edible, but many people prefer to consume just orange inner flesh.

Varieties include acorn, butternut, and kabocha squash. Don’t be daunted by the large size of some types of winter squash; they can be kept for several weeks in the fridge or a cool, dark place. The serving size is ¾-1 cup cooked.

Steer clear of squash soup, casseroles, pies, or other dishes made with excessive amounts of butter, cream, or sugar. Instead, it’s easy to roast or steam winter squash and serve it sliced with salt or cinnamon, as baked fries, on kebabs with vegetables and chicken or salmon, or in a protein bowl with vegetables. You can stuff them with beans and diced onions and peppers, and pureed squash can add creaminess and nutrients to dishes like soups, chicken casserole, and creamy low-fat whole-grain mac and cheese. For breakfast, try butternut squash breakfast hash with apple and egg.

Corn

Corn has fiber and antioxidants like lutein and zeaxanthin, which support eye health. It also has B vitamins which play essential roles in maintaining overall health. The serving size is ½ cup or

½-1 cob of corn. Popcorn, cornflakes, and products made with corn flour, like corn tortillas, are considered to be grains, but fresh and frozen corn is a starchy vegetable.

Some corn dishes to limit are creamed corn, buttered corn on the cob, corn chowder, and creamy corn casserole. Fried dishes like corn fritters are high in calories and fat.

Instead, opt for corn on the cob with lime and chili powder or other herbs and spices, corn kernels in salads, and corn kernels mixed with ground turkey and tomatoes in stuffed peppers. Add corn to chili, black bean salad, breakfast scrambles with eggs or tofu and black beans, and chicken and vegetable-stuffed lettuce wraps. Another option is corn salsa to serve over shrimp, chicken, fish, or tofu.

Green Peas

Green peas are higher in fiber and protein than some other starchy vegetables, making them more filling. They have 4 grams of fiber and 4 grams of protein per half-cup serving, as well as vitamins A, C, and K, and minerals like iron and magnesium. They’re sweet and delicious whether fresh or frozen. Snow peas and sugar snap peas are also delicious options. Green peas are different from green or yellow split peas, which count as lean proteins.

Watch out for dishes with peas and excess fats and sugars like canned peas sweetened with sugar, salted, fried pea snacks, or pea and potato samosas with fried dough. Instead, add peas to dishes like salads, stir fry dishes, omelets, brown rice pilaf, cauliflower and potato curry, and dips like pureed peas with avocado, lemon, and garlic, or mint pea dip. Try green pea and lettuce protein soup and low-carb shepherd’s pie.

Parsnips

Parsnips look like pale white versions of carrots. They can have a slightly sweet and earthy flavor, and there can also be a mild and pleasant bitter taste. Each cup has 5 grams of fiber and 10-20% of the daily value for vitamin C and potassium.

They are sometimes made as mashed parsnip with loads of butter, baked with bacon, or deep-fried. They’re sometimes even used to make cakes with sugar, butter, and flour.

Opt for healthier preparation methods that are also satisfying and delicious. For example, add them to soup when you add onions, carrots, and celery, or puree them into soup for extra creaminess. Mash them with olive oil, broth, garlic, and thyme instead of mashed potatoes, or add chopped parsnips to any stew. You can also have them grated in salads or thinly sliced and baked as chips.

Plantains

Plantains aren’t always part of the regular routine for the typical American, but they star in many delicious recipes. They have fiber, vitamin C, potassium, and magnesium, and they have a type of starch called resistant starch which helps stabilize blood sugar. They look like unripe bananas and are widely available year-round at large supermarkets.

Limit plantains made with excess fats and calories, like deep-fried and breaded plantains, plantains made with butter or lard, and fried plantain chips. Instead, opt for plantains sauteed in olive oil or baked, or try plantain soup for a nutritious option.

Potatoes

Potatoes have potassium, vitamin C, and resistant starch. They’re inexpensive, familiar, and long-lasting. However, they have a high glycemic index which means they can spike your blood sugar. That’s not healthy if it happens too often, but you can keep the response in check in these ways.

• Keep portions small, with about ½ cup or 1 small potato at a time
• Enjoy your potato with a source of lean protein like chicken, tuna, or beans
• Have your potato with a small amount of healthy fat, like ¼ avocado or 2 teaspoons of olive oil
• Serve potatoes with non-starchy, high-fiber vegetables like broccoli, tomatoes, and onions

Steer clear of fatty, creamy, and fried potato options like chips, French fries, loaded potato skins, or baked potatoes with bacon, sour cream, and cheese. Instead, here are some more nutritious ideas.

• Baked potato with broccoli, plain nonfat yogurt, and low-fat melted cheese
• Nicoise salad with green beans, greens, olives, and vinaigrette dressing
• Curry with peas, spinach, and cauliflower in a tomato-based sauce
• Mashed potatoes made with broth, buttermilk, and olive oil instead of butter and cream
• Chicken and vegetable stew
• Spanish tortilla or omelet

Pumpkin

Yes, pumpkin is a vegetable - and it’s one of the healthiest ones there is! Pumpkin has about 40 calories and 300% of the daily value for vitamin A in the form of beta-carotene per half-cup. It’s rich in potassium and fiber, too.

Many pumpkin products on the market are high in sugar or fat. Pumpkin pie, pumpkin bread and muffins, and pumpkin spice lattes are usually high in sugar and calories. Instead, try healthier pumpkin-based foods like weight-loss-friendly pumpkin pie. For breakfast, opt for pumpkin spiced protein oatmeal or pumpkin pie pancakes, and try making your own pumpkin spice latte - it’s fun and healthier than a store-bought version! For lunch or dinner on your own or with company, consider hot or cold pumpkin soup,

Sweet Potatoes/Yams

Almost every list of superfoods includes sweet potatoes. A small baked sweet potato has 4 grams of fiber and is high in vitamin C, vitamin B6, and potassium, which is essential for healthy blood pressure. Sweet potatoes are also lower glycemic than potatoes, making them good choices when managing blood sugar.

They’re especially known to be high in vitamin A in the form of beta-carotene, which you can guess by their bright orange color. In fact, a general rule of thumb is that the brighter the sweet potato, the more nutrients they have. Research has found that phytonutrients in sweet potatoes may have possible benefits for the brain, cancer prevention, blood sugar regulation, and heart health.

Avoid fried sweet potatoes due to excess fats, but try baked sweet potato fries instead. Candied yams, sweet potato pie, and other sweetened casseroles can have excessive calories and sugar, but there are plenty of healthy and delicious ways to prepare them. Try black bean stuffed sweet potatoes for a main course, or sweet potato and cauliflower casserole as a swap for sweeter casseroles during the holidays. You can even use sweet potato as a grain-free alternative to bread when making peanut butter or other sandwiches.

You may also find sweet potatoes called yams, batatas, or camote.

How Lark Can Help

Selecting nutritious foods from a variety of food groups can help you reach your weight and health goals. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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