Which vegetables are starchy carbs

Eating Well. Choosing non-starchy vegetables Choose fresh, frozen and canned vegetables and vegetable juices without added sodium, fat or sugar. If using canned or frozen vegetables, look for ones that say no salt added on the label. As a general rule, frozen or canned vegetables in sauces are higher in both fat and sodium.

Starchy vegetables are all measured as cooked. Here is a list of serving sizes for 15 grams of carb:. Not everyone with type 2 diabetes needs to count carbs. 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.

In fact, vegetables are typically divided into two categories: starchy and non-starchy. Vegetables that contain relatively small amounts of starch, a type of carbohydrate, are considered non-starchy vegetables. These include:. On the other hand, veggies with more starch are called starchy vegetables. Popular starchy veggies include:. Since starchy vegetables have more starch I mean, it is in their name after all , they have more carbohydrates than their non-starchy counterparts.

They therefore may increase blood sugar more than non-starchy vegetables and usually contain more calories. Here are some popular non-starchy veggies and their approximate carbohydrates per 1 cup 3 :. Here are some common starchy veggies and their approximate carbohydrates per 1 cup 3 :. Due to their higher carb content, starchy vegetables sometimes get unfairly demonized. When you're planning your diet, choose low-fat, minimally processed starchy foods rather than refined starches to control your intake of calories and increase the nutritional value of your meals, advises the Centers for Disease Control and Prevention CDC.

To help out, here's a partial list of healthy starchy vegetables and other foods:. Read more: 16 Diet-Friendly Healthful Carbs. Starches, sugars and fiber are carbohydrates, a class of nutrients that play essential roles in energy production and digestion.

Because starches consist of chains of molecules, they are considered complex carbohydrates. Starchy foods such as wheat, legumes, potatoes and some vegetables and fruits help you meet your daily requirements for vitamins and minerals. Many starchy foods are also rich in fiber, an indigestible complex carbohydrate that regulates bowel activity.

The food exchange program developed by the American Diabetes Association establishes general values for starchy foods. According to these guidelines, one serving of a starchy food has 15 grams of carbohydrate, 3 grams of protein, 1 gram of fat and 80 calories. The specific nutritional values of individual foods may vary.