Starchy and non-starchy vegetables have many important differences, but their key difference is their total starch content, which is very important in the context of your total diet.
Eating plenty of vegetables each day is important for good health.
Vegetables are nutritious and rich in fiber, vitamins and minerals. They also offer protection against a number of chronic illnesses, such as diabetes, obesity and heart disease.
There are two main categories of vegetables: starchy and non-starchy. Starchy types include potatoes, corn and beans, while non-starchy types include broccoli, tomatoes and zucchini.
The key distinction between the two lies in their total content of starch, a type of carbohydrate. However, these vegetables do have a number of other differences.
This article examines the benefits and key differences of starchy and non-starchy vegetables.
What are starchy and non-starchy vegetables?
Starch is the main type of carbohydrate in your diet.
It’s often referred to as a complex carb, as it is made up of a number of joined sugar molecules.
Starch can be found in a range of foods, including breads, cereals, noodles, pasta, as well as starchy vegetables.
However, most vegetables contain only small amounts of starch and are classified as non-starchy types.
Very generally speaking, cooked starchy vegetables, such as potatoes, pack about 13 grams of carbs and 57 calories per 1/2 cup (61 grams), whereas non-starchy types like broccoli contain about 6 grams of carbs and 28 calories in an equivalent portion.
US health agencies recommend eating 2.5 cups of vegetables each day in a 2000-calorie diet — both starchy and non-starchy types.
Here are some common examples for each group:
Starchy vegetables
- Beans (kidney, navy, pinto, black, cannellini)
- Butternut squash
- Chickpeas
- Corn
- Lentils
- Parsnips
- Peas
- Potatoes
- Sweet potatoes
- Taro
- Yams
Non-starchy vegetables
- Artichokes
- Asparagus
- Bean sprouts
- Brussels sprouts
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Cucumber
- Eggplant (also known as aubergine)
- Mushrooms
- Onions
- Peppers (also known as capsicum)
- Salad greens
- Spinach
- Tomato
- Turnips
- Zucchini (also known as courgette)
Both are rich in nutrients
Both starchy and non-starchy vegetables boast an impressive nutrient profile.
While nutrient content varies depending on the type of vegetable and the cooking method, all types naturally contain a range of essential vitamins and minerals.
In fact, vegetables are some of the richest sources of potassium, vitamin K, folate and magnesium. These nutrients are particularly important for bone health, heart health and a healthy pregnancy.
Vegetables also contain small amounts of other beneficial nutrients, including iron and zinc.
What’s more, they’re loaded with antioxidants — such as vitamins C and E — which are compounds that help protect cells from harmful damage caused by free radicals and oxidative stress.
As a result, antioxidants may fight the aging process and reduce your risk of chronic diseases like heart disease, cancer and diabetes.
Vegetables also tend to be naturally low in sugar, fat and sodium — so you can eat a relatively large quantity without many adverse health effects.
Both are rich in fiber
Another shared feature of starchy and non-starchy vegetables is their high fiber content.
While fiber content varies according to type, most starchy vegetables are full of fiber. For instance, a medium baked russet potato with the skin contains about 4 grams of fiber, or 14% of the DV.
Some starchy vegetables pack even higher amounts. For example, cooked chickpeas and lentils contain approximately 6 grams to 8 grams of fiber per 1/2 cup (82–99 grams), or 21–29% of the DV.
Similarly, non-starchy vegetables are also rich in fiber. For instance, cooked Brussels sprouts and broccoli contain 2 grams to 3 grams of fiber per 1/2 cup, or 7–10% of your daily needs.
Fiber can keep your bowel movements regular. Studies suggest it may also help prevent digestive conditions such as inflammatory bowel disease, and reduce cholesterol, blood sugar levels and your risk of heart disease and diabetes.
For these reasons, eating a range of starchy and non-starchy vegetables each day is a great way to meet your fiber needs and improve your digestive and overall health.
Starchy vegetables are higher in carbs and calories
Some types of starchy vegetables — including potato and corn — have caused controversy due to their high starch content.
Though some people believe they should be avoided altogether, starchy vegetables provide a range of beneficial nutrients and can make a healthy addition to your diet when consumed in moderation.
Compared to their non-starchy counterparts, starchy vegetables contain higher numbers of carbs and calories.
Carbs
One big difference between starchy and non-starchy vegetables is their carb content.
Starchy vegetables pack around 2–3 times more carbs than non-starchy types, depending on the variety.
For instance, cooked butternut squash and potatoes contain between 11 grams and 13 grams of carbs in every 1/2 cup (61 grams for potatoes, 103 grams for squash), compared with under 6 grams in an equivalent amount of broccoli.
For this reason, if you have diabetes or follow a low-carb diet, you may want to limit your intake of starchy vegetables.
That’s because they contain a similar number of carbs as bread, rice and cereals. Starchy vegetables can raise your blood sugar levels faster than non-starchy types.
However, many starchy vegetables rank low to medium on the glycemic index (GI). This is a measure of how much and how quickly a food raises blood sugar levels after being eaten.
Therefore, many starchy vegetables only produce a slow, low rise in blood sugar levels despite their carb content.
If consumed in moderation — in servings of about 1/2–1 cup (70–180 grams) — starchy vegetables may be suitable for people who have diabetes or maintain a moderately low-carb diet.
Calories
Due to their high carb content, starchy vegetables also have more calories than non-starchy vegetables.
For example, butternut squash or potatoes provide 41–57 calories for each 1/2-cup serving, compared to 17–27 calories in the same amount of cooked cabbage or broccoli.
Therefore, be mindful of your portion size and cooking method when preparing and consuming starchy vegetables, especially if you’re trying to lose weight. The calories can quickly add up.
However, consuming 1/2–1 cup of boiled, roasted, baked or steamed starchy vegetables at each meal is unlikely to result in excess weight gain when incorporated into a healthy diet.
Starchy vegetables are a better source of resistant starch and protein
Starchy vegetables are also a great source of resistant starch and protein, both of which have a number of health benefits.
Resistant starch
Starchy vegetables are especially rich in a type of starch known as resistant starch.
Resistant starch acts in a similar way to soluble fiber. It passes through your digestive tract mainly unchanged, then is broken down by beneficial gut bacteria.
When your gut bacteria break down resistant starch, they produce short-chain fatty acids (SCFAs).
Resistant starch and SCFAs have a number of positive effects on your body. They may soothe inflammation in the gut and reduce blood sugar, weight and cholesterol.
A range of starchy vegetables, including beans, peas and corn, are particularly high in resistant starch.
In comparison, potatoes contain somewhat low amounts. However, this increases when potatoes are cooked through and left to cool — such as in a potato salad.
Protein
Lastly, some starchy vegetables — especially beans, chickpeas and lentils — are good sources of protein.
In fact, when cooked, they’re some of the best sources of plant-based protein, as they contain up to 9 grams of protein in a 1/2 cup, or 18% of the DV.
For this reason, beans, lentils and chickpeas make great substitutes for meat in vegetarian and vegan diets.
Their protein content may promote feelings of fullness, keeping your appetite and weight under control. It can also help build and preserve muscle mass and strength.
Non-starchy vegetables contain many nutrients but few calories
Non-starchy vegetables are very low in calories, with most containing less than 30 calories in a 1/2 cup.
For this reason, you can eat large portions of non-starchy vegetables without taking in enough calories to gain weight.
They’re also comprised of about 90% water, making them a good source of hydration in your diet. Therefore, non-starchy vegetables can help you meet your daily fluid needs.
Despite their low calorie content, non-starchy vegetables are high in fiber and contain essential vitamins and minerals. In fact, they have small amounts of almost all the vitamins and minerals you need.
Additionally, non-starchy vegetables are low in carbs — typically around 5 grams of carbs in a 1/2 cup. As a result, they have little impact on blood sugar levels and are suitable for people following low-carb diets or who have diabetes.
It’s best to consume a variety of non-starchy and starchy vegetables throughout the day. They will add color, nutrients and flavor to your meals for very few calories.
Healthiest ways to eat them
In addition to their health benefits, starchy and non-starchy vegetables are delicious, versatile and easy to add to your diet.
Fresh and frozen whole vegetables are generally considered the healthiest options, followed by juiced and canned varieties.
Bear in mind that juicing tends to reduce fiber content while canning often adds sugar and salt.
What’s more, preparation and cooking methods have a major impact on these vegetables’ nutritional quality.
Choose cooking methods like baking, boiling and steaming while limiting condiments such as rich sauces or creamy dressings, to avoid extra calories, salt and fat.
It’s also best to limit your consumption of fried and processed vegetable products — such as corn and potato chips — as these products can be high in calories, fat and salt.
For good health, eat at least 2.5 cups of starchy and non-starchy vegetables each day to maximize your vitamin and nutrient intake.
The bottom line
Both starchy and non-starchy vegetables pack an impressive amount of vitamins, minerals and fiber.
Starchy vegetables have more carbs, calories, protein and resistant starch. They should be consumed in moderation — especially if you have diabetes, follow a low-carb diet or are trying to lose weight.
Non-starchy vegetables are very low in calories while offering similar amounts of fiber and nutrients as starchy varieties.
Both starchy and non-starchy make delicious and nutritious additions to your diet as long as they’re prepared and cooked in healthy ways.
Aim to incorporate at least 2.5 cups of both types into your daily meals to make the most of the different nutritional qualities that each provides.