Vegetables are generally one of the healthiest food groups, as they are high in vitamins, minerals and fiber, and low in fat and calories. The sugar content, or carbohydrate content, of vegetables affects the overall caloric value as well as the suggested portion size. The sugar content of fruits and vegetables also depends on the maturity of the crop, when it was picked and how it was stored. A registered dietitian can help you determine a meal plan that includes vegetables to meet your specific needs, especially if carbohydrate content needs special attention, as with diabetes.
Potatoes
Potatoes are high in fiber and potassium but are also one of the higher carbohydrate vegetables. Sweet potatoes and yams also are good sources of vitamins A and C. A 1/2 cup serving of mashed white potatoes, sweet potatoes or yams is equivalent to approximately 15 g of carbohydrates. Likewise, a quarter of a large baked or sweet potato is about 15 g.
Peas and Corn
Peas and corn are considered starchy vegetables and are higher in sugar than other nonstarchy vegetables. Like the potatoes, a serving size of these little vegetables is 1/2 cup. Nonetheless, they are a good source of fiber and can continue to be included in your meal plan within proper portion sizes.
Winter Squash
Winter squashes, such as butternut squash, acorn squash and pumpkin, not only taste sweeter than the summer squashes, they also have significantly higher sugar contents. In addition to their carbohydrate content, their rich orange and yellow colors signify they are high in beta carotene, a powerful antioxidant.
Raw vs. Cooked
In many cases, the raw version of a vegetable has a higher sugar content per gram than its cooked version. For example, raw carrots and cabbage have about a third more sugar than they do when cooked. Naturally, some of the other nutrients, such as vitamins, may be depleted after cooking as well.
