What Are Starchy Vegetables? – All-in-One Guide

It is essential to eat vegetables daily, and that is because they have plenty of essential nutrients that you need. They also contain plenty of fiber, which is vital for your diet to keep you regular to avoid constipation.

However, not all vegetables are the same, and some vegetables are lower in calories than others. Those who have conditions such as type 2 diabetes must stick with vegetables that are not starchy or limit themselves.

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What Are Starchy Vegetables?

Starch is a type of carbohydrate, and that is what provides energy. Unfortunately, there is a stigma against starch because it is associated with carbohydrates that can cause rapid weight gain.

However, people should break some of that stigma. Even though starchy food is generally higher in calories and carbohydrates, not all starchy food is the same. You are also better off eating starchy vegetables than white flour products.

Let’s now go over some of the starchy vegetables and determine how healthy they are for you.

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Potatoes are known to be starchy vegetables which is why they are higher in calories and carbohydrates. However, even though you want to limit how much of them you eat, you should not avoid potatoes altogether for this reason. That is because potatoes still have plenty of fiber which keeps you full, and that can also contribute to weight loss and blood sugar and blood pressure regulation.

In addition, they contain essential vitamins to keep your body healthy and antioxidants that will help repair tissue damage. The way you prepare the potato has a more considerable impact on your health than the potato itself.

That means if you bake or boil a potato, that is a healthy way to prepare it rather than frying it. However, if you want to make your fries, you can always invest in an air fryer, and that will help cut down the fat and calories.


Corn is another starchy vegetable, and that is why so many people think corn is a thumbs-down food. However, once again, moderation is the key. You can still enjoy an ear of corn on the cob within reason and reap benefits from it too. Corn contains B vitamins and manganese, copper, iron, magnesium, and zinc, all essential for keeping you healthy.

In addition, corn has plenty of fiber which is also a significant difference between eating a starchy vegetable and another simple carb. Additionally, starchy vegetables are not simple carbs because they contain fiber, making a considerable difference.


Peas are not usually the vegetable that kids would choose to eat, but they can go well with certain foods, and they go well with meats. This vegetable is also starchy. However, there are so many health benefits that come from peas, and they contain Vitamins A, B, C, and E, as well as zinc and antioxidants, which include coumestrol.

You should consist of peas in your diet because they do help reduce inflammation in the body. In addition to that, they can help reduce the risk of developing conditions such as cardiovascular ailments, diabetes, and arthritis. Stick to the serving of peas that are best for your diet, and you will be fine.


Squash may technically be a fruit, but it is still in the vegetable category. Therefore, it does not matter what type of squash it is; whether it is butternut, winter, or spaghetti squash, it is a vegetable and a starchy type.

However, squash contains fiber, but it also contains Vitamin A, B6, C, and other nutrients to help enhance skin health, reduce depression, enhance eye health, and has other antioxidants too so you can stay healthy. Pumpkin is also another type of squash that is starchy and has plenty of excellent benefits, including the seeds.

The seeds are high in fat but are high in the fats you need to stay healthy.

Sweet Potatoes

Sweet potatoes are a starchy vegetable and have so many health benefits too. They contain beta carotene, B vitamins, and Vitamins C and D. They also have magnesium, phosphorus, potassium, zinc, iron, and thiamin, in addition to other antioxidants.

That is why this vegetable is excellent for your eye health; it helps manage blood sugar and blood pressure and controls cravings. You have plenty of fiber in sweet potatoes, which is also why it is a filling vegetable, and that is why it can help control cravings, which can also help reduce weight.

sweet potatoes


Yams and sweet potatoes are not the same vegetables, and they are also starchy. However, you may have heard a lot of positive things about yams because of their health benefits. Not only do they contain fiber, but they also have plenty of vitamins and minerals such as manganese, copper, and potassium, and they also contain healthy fats.

Healthy fats help improve brain health as well as hormonal balances. In addition, yams are so rich in fiber that they also help with when it comes to reducing blood sugar and are good in diets regarding weight loss or weight maintenance.


Not all vegetables are classified the same as a group of vegetables that may be cruciferous, which includes cabbage, broccoli, kale, Brussels sprouts, and you have other vegetables such as potatoes, yams, and corn, squash, and peas which are starchy. Starchy vegetables have a stigma attached to them because they can lead to weight gain since their caloric and carb values are higher than non-starchy vegetables.

However, if you eat starchy vegetables in moderation, you will reap their benefits and even lose or maintain weight because most are high in fiber. Therefore, unless you are on a ketogenic diet‘, you do not want to dismiss starchy vegetables in your diet completely.

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