When you want to lose weight, reaching for veggies is a great start. However, it's important to distinguish between the different varieties for their starch and sugar content. Vegetables are full of fiber, minerals and vitamins, but they are not equal in nutritional value. Eating potatoes at every meal is not going to give the same results as snap peas and zucchini.
Vegetable Benefits
Certain vegetables are higher in fiber and water content than others, which gives the feeling of being full on fewer calories. You can become satisfied earlier in your meal and, therefore likely to eat less and lose weight. Eating vegetables provides numerous health benefits in addition to weight control and learning to incorporate water-rich, non-starch vegetables into your meals will be beneficial in supporting your long-term weight management.
Starch Veggies vs. Non-Starch Veggies
Vegetables can be broken down into two categories; starch-rich vegetables and non-starch vegetables. Both compliment a well balanced diet, yet non-starch vegetables can be consumed in large quantities whereas starch-rich vegetables may need to be closely monitored due to their natural sugar content. These starch-rich vegetables are peas, corn, potatoes, squash and yams, and the non-starch vegetables are green leafy vegetables. In addition to leafy greens, this non-starch group contains tomatoes, zucchini, spinach, salad greens, peppers, onions, mushrooms, broccoli, bok choy, beets, asparagus, eggplant, cucumbers, cauliflower and artichokes. There are numerous other water-rich vegetables in this category including celery, radish, green beans and cabbage, which enable you to be creative with your meals.
Create a Healthy Balanced Diet
For an overall healthy diet, be sure to incorporate these vegetables with other essential nutrients and foods as it is important to consume a wide variety of vegetables to receive the antioxidant and phytochemical benefits from these nutritional foods..
Get Creative in the Kitchen
It's easy to add more non-starch vegetables into your daily meals and snacks; add a new leafy green each week to your omelets, lasagna, soups, rice dishes, casseroles, smoothies and casseroles. Each vegetable comes with its very own taste and texture.
References
- The Low Starch Diatbetes Solution By: Rob Thompson October 30, 2009
- The IBS Low Starch Diet: Why Starchy Food May Be Hazardous to Your Health By: Carol Sinclair October 5, 2006
- 101 Healthiest Foods: A Quick and Easy Guide to the Fruits, Vegetables, Carbs and Proteins that Can Save Your Life By: Joanna McMillan Price, March 1, 2009
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