Starchy vegetables: a weight loss pitfall

sweet potato

When we think about eating for weight loss or weight control we rarely consider the vegetable food group as one that requires attention. We receive a very general message from most sources recommending that we consume 4-5 servings of vegetables every day but we very rarely hear about starchy vegetables specifically, what they are, how much carbohydrate they contain and how they affect our energy intake and weight.

Starch is carbohydrate (CHO) and we can categorise vegetables into two groups based on their content:  (1) starchy vegetables and (2) non-starchy vegetables.

1. Non-starchy vegetables:

• negligible CHO content of 5g or less per serve 
• 1 serve is equal to 1 cup of salad and 1/2 cup of cooked

2. Starchy vegetables:

• 15g of CHO per serve
• 1 serve is equal to 1 medium potato (100g) and 1/2 cup of cooked

The CHO content of 1 serve of starchy vegetable is much the same as a single serving of the fruits and the grains and cereals food groups.

3. Fruits:

• 15g of CHO per serve
• 1 serve is equal to 1 medium piece of fruit (100-150g) and 1/2 cup of chopped 

4. Grains and cereals:

• 15g of CHO per serve
• 1 serve is equal to 1 slice of bread, 3/4 cup of cereal, 1/2 cup of pasta and 1/3 cup of cooked rice

parsnip

This considered, it is surprising that there is very little emphasis on starchy vegetable intake given the importance of controlling dietary carbohydrate to achieve weight loss and weight control.

Vegetables that are roots or bulbs of plants are starchy. Roots and bulbs are storage organs for plants and contain energy in the form of CHO. As a general rule if it grows under the ground it's starchy, this is the easiest way to remember what's starchy and what's not. There are some starchy vegetables that don't grow under ground. A list of common starchy vegetables include: potato, sweet potato, yams, corn, peas, carrots, beets, plantains and winter squashes.

The CHO in starchy vegetables is preferred over that of other processed carbohydrate sources, none the less, all carbohydrate 'good' or 'bad' contributes to total daily carbohydrate and energy intake. For this reason being aware of starchy vegetable intake is crucial when looking to lose or control weight. Despite this, vegetable intake should not be reduced. Consuming a variety of vegetables every day is essential for ensuring nutrient and mineral requirements are met. To control CHO intake consume 4-5 servings daily with the majority or all from the non-starchy category (starchy vegetable servings not exceeding 2 per day).