10 Healthy Non-Starchy Vegetables

non starchy vegetables
Top non starchy vegetables

All vegetables are good for health, no doubt. They are grouped as starchy and non-starchy vegetables. Starch is harmful to many people due to certain health issues and ailments, even those present in the vegetables.

Not just for people with health issues, excessive starch is not good for anyone. That is where non-starchy vegetables come in. Non-starchy vegetables contain the same amount of nutrients and vitamins as starchy vegetables.

By eating non-starchy vegetables, you can avoid the ingredient that causes harm by simultaneously reaping all the other health benefits you get by eating vegetables.

Not much difference.

What Exactly is Starch?

Starch can be organic as well as inorganic. The starch found in vegetables is organic, while the chemical starch used in clothes and other materials is inorganic. The main component is the same, though.

Starch is a complex component of carbohydrates. Inorganic starch can be made artificially in the form of a white tasteless powder. Starchy and non-starchy vegetables differ in the amount of carbohydrate content in them, which is the cause of high starch.

Non-starchy vegetables have fewer carbs and more nutrients in them, while starchy vegetables have more starch and comparatively fewer nutrients.

What Does Starch Do?

Starch is a form of carbohydrate that helps produce energy in the body. Starch is broken down into our body to form glucose. As we all know, glucose is the main component that helps in fueling energy to our body.

Glucose is essential for the functioning of our brain as well as muscles. But what happens if we start ingesting too much starch in our body? As well know, starch forms glucose in our body. Excessive glucose formation is not exactly good for our body.

Too much glucose causes the body to be at risk of heart diseases and diabetes.

non-starchy vegetables
Different veggies have different starch content.

People often follow a very healthy diet rich in vegetables and fruits but still find it difficult to lose weight.  The problem here could be traced to starch. An increase in starch and glucose in the body also leads to obesity.

We keep consuming all the vegetables, not considering if they are starchy or non-starchy vegetables, thinking that vegetables are always healthy. Starchy vegetables include – corn, potatoes, peas, and many more.

But the fact that non-starchy vegetables provide even more health benefits should be considered, especially for those suffering from blood sugar problems and heart problems.

Below is the list of a few non-starchy vegetables that you could consider switching to.

Top Non-Starchy Vegetables

1) Brussel Sprouts

non-starchy vegetables
Brussel sprouts

Toping the list of non-starchy vegetables are the Brussel sprouts. They contain 38 g of calories and can be very filling because of their rich fiber content. You can eat them cooked, boiled, or even drained. Add your favorite seasoning and gobble it up.

Brussel sprouts have 3 g of protein and 2 g of sugar. You can have them for lunch or dinner.

2) Mushrooms

non-starchy vegetables

Mushrooms have a very less amount of sugar and calories, and hence they make it to the list of non-starchy vegetables. The overall calories in mushrooms are – 21 calories.

They also provide phosphorus, selenium, and vitamin D and contain 3 g of proteins and have zero fat count. Mushrooms can be eaten in several ways and tend to be very tasty.

3) Cabbage

non-starchy vegetables

Apart from being one of the non-starchy vegetables, cabbage is also a weight loss superfood. It contains 22 calories, 1 g protein, and 2 g fiber.

Additionally, cabbage has many essential nutrients like vitamins B6, C, and K, folate, and manganese. You can eat it raw, boiled, or cooked – or add it to your dish as a side.

4) Broccoli

non-starchy vegetables

Next on the list of non-starchy vegetables is broccoli. An amazing salad food that can be eaten cooked or raw. Broccoli has 31 calories and 2.5 g of proteins. It also has high values of vitamins K and C and fiber, potassium, and iron.

5)  Cauliflower

non-starchy vegetables

Cauliflowers are always recommended for people that are following a non-starchy vegetable diet. They contain 25 calories and zero fat. Cauliflowers have a very high value in vitamins.

Generally, the dietician would ask to cut off rice from your diet and add cauliflower rice as an alternative for non-starchy vegetables and foods.

You can make many amazing dishes out of cauliflowers that taste delicious. You can use it in curries or other dishes or make innovative things like pizza crusts out of them.

6) Cucumber

non-starchy vegetables

Cucumber has the largest amount of water content in it and is a part of the non-starchy vegetables. It contains – 137 g of water, 17 calories, and 0.8 g of proteins.

It is packed with essential and filling nutrients like calcium, fiber, and iron. Eating cucumbers every day would also help in aiding digestive problems. Drinking cucumber water has been proven to help reduce weight and provide a cooling sensation to the stomach.

7) Garlic

non-starchy vegetables

Garlic is very low in saturated fat and has very few calories. People having an increase in the amount of bad cholesterol in the body are recommended to eat garlic. Being a part of non-starchy vegetables, garlic helps in weight reduction by boosting metabolism.

It contains many nutrients like vitamin C, B12, and B1, iron, manganese, calcium, copper, and potassium. Plus, it also provides great flavor and taste to your food.

8) Bell Peppers

non-starchy vegetables
Bell peppers or capsicums

Bell peppers are the most colorful non-starchy vegetables. They taste great as well and are ideal for your non-starchy diet. With just 31 calories and 1 g protein, bell peppers are said to keep you full for a longer amount of time.

Bell peppers can be eaten raw or cooked. They come in a variety of colors like red, green and yellow. You can give your salad a colorful twist by adding all the colors, or you could cook them into a delicious dish.

9) All Leafy Greens

non-starchy vegetables
Leafy green vegetables like kale, spinach, asparagus, and others are very good for health

Everyone knows how nutritionally valuable leafy greens are. Adding them to the list of non-starchy vegetables makes them even more valuable. Spinach, kale, asparagus, Romaine lettuce, Watercress, and arugula, and many more.

All these leafy greens have fewer calories and starch and more vitamins and minerals. They keep you full for a longer period of time and will help you keep your diet in control. You could garnish your leafy green salad bowl with any dip or sauce that you prefer and make it even more interesting.

10) Beets

non-starchy vegetables

Apart from being part of the non-starchy vegetables, beets have so many other nutrients that make them a must add to your diet. Containing 43 calories, beets help detoxify the body, improve blood flow, and reduce the risk of high blood pressure.

People having low hemoglobin levels in the body are always advised to eat or drink raw beets or raw beat juice. Beets are an excellent source of manganese, folate, vitamin B12, iron, and Vitamin C.

A Proper Diet Is Necessary

non-starchy vegetables
A balanced diet is key to a healthy body.

Apart from vegetables, there are also other food items like bread, rice, and many more that contain high amounts of starch. Ideally, it is important to eat a balanced diet that contains small amounts of all the nutrients and eat a diet comprised of both starchy and non-starchy foods.

You can eat these non-starchy vegetables as many as you want as they contain fewer calories, are full of nutrients, and have fewer carbs. They can also be eaten for a keto diet. In case you opt for buying canned, frozen vegetables, make sure to buy the low sodium ones and wash them before eating.

Learn more about organic red rice.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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