Mythbuster: Are Starchy Vegetables Healthy?
Mythbuster: Are Starchy Vegetables Healthy?
The wonderfully diverse vegetable family has so much to offer. MyPlate defines five vegetable subgroups: dark green; red and orange; beans, peas and lentils; other vegetables; and starchy. Starchy vegetables contain more carbohydrates per portion than other vegetables. They include white potatoes, corn, green peas, hominy, plantains, cassava and breadfruit, as defined by MyPlate. Some nutrition professionals note that sweet potatoes and winter squash are also on the starchier end of the vegetable spectrum.
While ways of eating lower in carbohydrates get the most attention in today’s diet culture, starchy vegetables can be part of a healthy eating pattern. They provide vitamins, minerals, phytochemicals and complex carbohydrates (which digest more slowly than simple carbohydrates). Consider these tips for eating starchy vegetables.
Put together a balanced plate. To support overall health, balance starchy foods such as starchy vegetables and whole grains with lean protein and non-starchy vegetables. Non-starchy vegetables such as cruciferous vegetables should fill the biggest section of the plate.
Eat a variety of vegetables. MyPlate categorizes vegetables into subgroups because they all provide a range of nutrients.
Prepare starchy vegetables in healthful ways. Choose roasted or boiled potatoes instead of fried (most often). Season corn and peas with olive oil, spices and herbs.
Recognize the importance of food choices as a whole. Avoid demonizing one food or food group. What’s most important to health is the overall eating pattern.
