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Starchy Vegetables explained...

The nutrients in starchy vegetables are more like "grains" than vegetables..... and for many people (especially us southerners!) they are family favorites!

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Starchy Vegetables:

• Beans (not green beans....)
  • Black
  • Kidney
  • Lentils
  • Lima
  • White
  • and more!
• Corn
• Peas
• Potatoes (white, red and sweet)
• Winter squash (like orange butternut squash, not yellow summer squash)

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Good News: you can still eat these! Just be careful, as always, with your serving size of starchy "high carb" foods. These foods should be 25% of your meal, or between 1/2-1 cup at a meal.

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More Good News: Most vegetables naturally have only a few carbohydrates in them. This means they won't have a large impact on your blood sugars. See below for a list of these non-starchy vegetables.

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Non-starchy (low carb) vegetables

Fresh, canned or frozen are all great!

• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans (green, wax, Italian)
• Bean sprouts
• Beets
• Brussels sprouts
• Broccoli
• Cabbage (green, bok choy, Chinese)
• Cauliflower
• Celery
• Chayote
• Cucumber
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Jicama
• Kohlrabi
• Leeks
• Mushrooms
• Okra
• Onions
• Pea pods
• Peppers
• Radishes
• Rutabaga
• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
• Sprouts
• Squash (cushaw, summer, crookneck, spaghetti, zucchini)
• Sugar snap peas
• Swiss chard
• Tomato
• Turnips
• Water chestnuts

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