What’s the Difference Between Starchy and Non-Starchy Vegetables?

Article posted in: Food & Nutrition

You’re standing in the produce section, surrounded by vegetables in all different colors, shapes and sizes. But which ones should you choose: starchy or non-starchy vegetables? What’s the difference between them anyway?

Don’t stress — A mix of both types is best, and you can enjoy a variety of non-starchy and starchy vegetables when you’re trying to lose weight.

Learn how to get the most out of your greens (and all the other veggies in between). Here’s how to tell the difference between starchy and non-starchy vegetables, some examples of each, and how you can support your weight loss goals with both types of veggies.

What is starch?

Before we get into starchy and non-starchy vegetables, it helps to understand starch. Starch is a chemical compound, and a type of carbohydrate, that’s made from excess glucose (sugar) within plant leaves.

When it’s extracted from a plant or vegetable, starch is a tasteless white powder that you might even have in your pantry (think: corn starch and tapioca starch). When you eat starchy foods, your body breaks the starch down into sugar and uses it for energy.

What are starchy vegetables?

Like their name suggests, starchy vegetables contain more starch than others.

Because starchy foods in general are sometimes considered to be too high in calories and carbohydrates for weight loss (think: pasta, bread, etc.), they’re often avoided. But you shouldn’t shun starchy vegetables! In fact, including them in your diet can support your weight loss goals and your overall health.

Starchy vegetables are good sources of nutrients and fiber. While they typically have more calories and carbohydrates than non-starchy vegetables, that doesn’t mean they can’t be included as part of a healthy, well-rounded diet.

List of starchy vegetables

Check out this list of starchy vegetables and some of the nutrients they contain:

• Butternut squash – Potassium and vitamin A
• Corn – Phosphorus and potassium
• Peas – Calcium and vitamin C
• Potatoes – Magnesium and phosphorus
• Pumpkin – Calcium and vitamin A
• Sweet potatoes – Vitamin A and vitamin C

However, just because these starchy veggies pack a nutrition punch, that doesn’t mean you should go overboard, especially if you are trying to lose weight. If you’re eating high-starch vegetables in excess, the glucose they provide can be stored in the body as fat. This could make it difficult to reach your weight loss goals.

You can still enjoy starchy vegetables as part of a balanced diet, just focus on enjoying smaller portions. And remember, just because they’re starchy – doesn’t mean they’re “bad.”

With the rise in low-carb and keto diet trends, starchy foods that are high in carbohydrates have gotten a bad rap. But vegetables are good for your health and you need them! When it comes to starchier veggies, just be mindful of your portion sizes if you’re trying to lose weight.

What are non-starchy vegetables?

The less starch a vegetable has, the fewer carbohydrates and calories it typically has. Non-starchy vegetables are great sources of dietary fiber, a type of carbohydrate that promotes good digestion and helps you to feel full and satisfied. These results make non-starchy veggies great for supporting weight loss.

Non-starchy vegetables are very high in nutrients, they contain fiber, and some even contain protein. You’ll get these benefits for very few calories. Overall, when you add more non-starchy veggies and less high-starch ones to your plate, you’ll have a more filling and nutritious meal.

List of non-starchy vegetables

Need some examples? Here is a non-starchy vegetable list to try:

• Artichokes
• Bok Choy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Green beans
• Jicama
• Kale
• Mushrooms
• Onion
• Peppers
• Spaghetti squash
• Spinach
• Tomatoes
• Zucchini

Fresh and frozen produce are both great options when you’re looking to buy starchy and non-starchy veggies.

Pro tip: If you’re following the Jenny Craig program, you’ll find these non-starchy vegetables — and many more — in your Grocery Guide.

Eating vegetables to support weight loss

To lose weight, you’ll want to create a calorie deficit, where your body uses more calories than you consume. One way to do that is to follow the 80/20 rule for weight loss — you’ll focus 80% of your efforts on eating a healthy diet and the remaining 20% on incorporating exercise to create a calorie deficit. That’s why portioning high-starch vegetables is important.

Try this: To stick to your weight loss goals, add volume by filling most of your plate with a variety of colorful non-starchy veggies first. Then, add a ½ cup portion of starchy veggies to your plate, along with some lean protein, and if you’d like, whole grains, dairy and/or fruit.

The bottom line

Most people can benefit from eating more vegetables. Enjoying a variety of starchy and non-starchy vegetables is a great way to support your overall health. You might be surprised that there are easy ways to add vegetables to every meal! If your goals include weight loss, just make sure to be mindful of your portion sizes when eating starchy vegetables.

If you want to lose weight, you don’t have to give up the foods you love! Jenny Craig takes a balanced approach to weight loss: You’ll enjoy a variety of chef-crafted menu items inspired by foods from around the world, which include delicious starchy and non-starchy veggies. And the best part? No food group is off-limits. And with the help of a personal weight loss coach, you’ll have the support you need to succeed.