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Step 1
CornEveryone knows that vegetables are good for us because they are so nutritious, but eating too much of certain vegetables can lead us to weight gain and ill health. Starchy vegetables contain more calories and carbohydrates than other vegetables. This is especially important for people with diabetes or who are pre-diabetic because these starch carbohydrates turn to sugar in our bodies to be used for energy and when there is not enough insulin to allow the sugar into our cells it builds up in our blood. This over time can cause all kinds of health problems and dieseases. Since starch is a polysaccharide which is a form of carbohydrate, we need to watch the carbohydrate count in starchy foods. Vegetables that are considered starchy are potatoes, squash, carrots, turnips, peas, beets, sweet potatoes, Lima beans, dried beans, and corn.
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Step 2
Baked PotatoStarch granules are insoluble and almost indigestible when raw. When heated the starch granules swell and can be digested. Notice that most of the starchy vegetables in step 1 are rarely eaten raw. Portion control is important so we need to understand what a serving should consist of. To figure this out you need to know that one serving of starchy vegetables should equal 15 grams of carbohydrates. So take the total number of carbohydrates and divide by 15 and that will tell you how many servings the food has of which you should only eat one. For example a peeled baked potato that is about 8 ounces has 33 grams of carbohydrates. Divide 33 by 15 and that gives you roughly 2 servings, or one half of that potato. The other vegetables are about 1/2 cup for one serving.
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Step 3
VegetablesBeside portion control you can also eat a variety of vegetables, not just the starchy kind. Vegetables that are low in carbohydrates and starches include asparagus, green beans, yellow and wax beans, broccoli, Brussels sprouts, cabbage,cauliflower, celery, cucumbers, leafy greens like spinach and lettuce, sweet peppers, onions, mushrooms, radishes, and tomatoes.
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Step 4
DinnerRemember that starch appears in other foods besides vegetables. Foods like bread, pasta and rice are also starchy and must be counted as carbohydrate servings also. So a meal that has pasta should be served with a low starch vegetable such as a green salad. A rice dinner goes well with mushrooms or broccoli, you get the idea. The same is true of a low carbohydrate entree where you would serve a heavy starch vegetable like potatoes with a serving of meat, or fish. Eat in moderation and variety to live a healthy life.
