Starchy vs Non-starchy Vegetables – Nutrition Facts Behind It



Starch is one of the important carbohydrates in our diet. Starch is referred as a complex carbohydrate as it contains large number of sugar molecules combined together. Starch is found in wide range of foods such as breads, cereals, pasta, noodles etc. On the basis of the starch content vegetables can be classified into two categories – Starchy Vegetables & Non- Starchy Vegetables.

Starchy Vegetables: Starchy vegetables are those vegetables which has high amount of starch, therefore it has more carbohydrates. It contains more calories and increases both blood sugar and weight as compared to non-starchy vegetables.

List of Starchy Vegetables

  • Potato
  • Corn
  • Pumpkin
  • Parsnip
  • Plantain
  • Acorn Squash
  • Butternut Squash
  • Green Peas
  • Sweet Potatoes

Non- Starchy Vegetables: Non- Starchy Vegetables are those vegetables which has low amount of starch, therefore it has less carbohydrates. It contains fewer calories.

List of Non-Starchy Vegetables

  • Baby Corn
  • Bamboo Shoots
  • Asparagus
  • Beans (wax, green, Italian)
  • Bean Sprouts
  • Chinese Spinach
  • Artichoke Hearts
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower

Benefits of Starchy Vegetables

  • Starchy vegetables provide complex carbohydrates and fiber.
  • It helps to boost up the energy.
  • Increases satiety.
  • Stabilizes blood sugars if eaten in combination with foods containing healthy fat and proteins.
  • Eaten in right proportion of protein, fat and carbohydrate in meals fulfills the nutritional requirements.
  • Gives more energy or can be said as energy- giving foods.
  • Some starchy vegetables contain resistant starch and researches shows that resistant starch feeds beneficial bacteria in gut, promotes digestion and also improves blood sugar.
  • Some examples of starchy vegetables which contain resistant starch are peas or cooked & cooled potatoes.

Benefits of Non-Starchy Vegetables

  • It contains lower level of carbohydrates.
  • It also provides many health benefits.
  • Helps in weight loss.
  • Helps in maintaining blood sugar level especially people suffering with diabetes.
  • Beneficial for children suffering from epilepsy as ketogenic diet is maintained by intake of low carbohydrate and increased fat consumption

Nutritional Facts behind Starchy & Non-Starchy Vegetables

  • Both are rich in nutrients.
  • They both have highly impressive nutritional profile.
  • Rich in highly important vitamins and minerals like potassium, Vitamin K and folate.
  • Both starchy and non-starchy vegetables are rich in many vitamins and minerals such as Vitamin K, Folate & Potassium.
  • Starchy and non-starchy vegetables also contain anti-oxidants or can be said as good source of antioxidants like Vitamin C & E.
  • Both are rich in Fiber. It maintains the bowl movement regularity.
  • Prevents inflammatory bowel diseases.
  • Reduces cholesterol, blood sugar level thus level of Heart disease and diabetes has been reduced.
  • Promotes the digestive health due to rich content of fiber.
  • Both starchy and non starchy vegetables are good source of fiber thus promoting overall health.
  • Starchy vegetables have 3 to 4 times more carb contents as compared to carb of non-starchy vegetables.

The starch manufacturers in India provides best quality starch and online price details are available in the market.


Leave A Reply

Your email address will not be published.