Just before you thought food couldn’t get anymore complicated…BANG! The topic of vegetables comes up. We know vegetables are complex carbohydrates, they have all the vitamins and minerals and fiber we could wish for in one little plant.
But think about it. Spinach and Potatoes are pretty different right? I don’t even want to know how much spinach it would take to eat the amount of calories in a medium sized potato. That’s because the types of molecules that the vegetables provide is different. So, there are two types of vegetables. You’ve got your non-starchy vegetables and your starchy vegetables.
To make it simple the non-starchy vegetables have a high water content and less calories. The starchy vegetables are made of components that are much more like a grain. They pack a lot of caloric power while still giving plenty of fiber and nutrients. Think of marathoners carbo-loading for their next event.
Both should be a part of your diet on the daily, but watch the portion size on the starchy vegetables. Remember they saying too much of a good thing can be not so great…or it goes something like that…
Before we go any further let’s review what some examples of each type of vegetable:
| Non-Starchy Vegetables | Starchy Vegetables |
| Leafy Greens (spinach, kale) | Potatoes (sweet, russet, red) |
| Carrots, radishes, beets | Sweet Corn |
| Onion, squash, zucchini | Peas |
| Bell Pepper | Butternut Squash & Acorn Squash |
| Broccoli, cauliflower | Parsnips |
Starchy vegetables often get a bad rap because of how they are prepared and served. That doesn’t mean the food item itself isn’t healthy. And that not to say you need to stop making your grandma’s famous mashed potatoes at Thanksgiving (please, please don’t do that). But maybe evaluate how often you are cooking the recipe at home and how much you are eating of it in one setting. Simple swaps like trading whole milk for skim or 2% is going to help bring the saturated fat content down as well as the amount of calories in the dish. Or see how it tastes with less butter and add some more seasonings for flavor.
The same goes for our non-starchy vegetables as well; how you prepare them matters. But, lets not take away the stuff that also tastes absolutely amazing!!
Be smart about how you are filling your plate. Treat non-starchy vegetables like the sky is the limit. Go for a vegetable mountain for all I care (but do please get some protein and grains in there). But when it comes to the potatoes and yummy comfort foods keep the portion a little smaller, a good rule of thumb is about ¼ of the plate. Also, experiment with different recipes to cook these foods in healthier ways. Appreciate the awesomeness that was put into the little creation you’re devouring. Don’t cover it up.
Here are my Favorite Tips for Cooking with starchy vegetables:
- Use olive oil over butter (when possible)
- Spice it up (rosemary on potatoes…it’s the bees knees)
- Serve with non-starchy vegetables
- Roast away
