Starchy Vegetables List
This starchy vegetables list is the right place, where you can start looking for how much carbohydrates you are consuming per meal. To know more about starchy vegetables list, read on…
Starch is a form of carbohydrate and is a symbol of man’s dependence on vegetables for the purpose of obtaining energy. Plants store the energy in the form of starch which is made of a chain of glucose molecules. Primarily gastric amylase, in animals including humans, is the enzyme that is involved in the process of digestion of starch obtained from vegetables. Digested starch or
carbohydrates
(energy) is stored by the animal cells, in the form of glycogen which is used by the muscles during an activity. Of course, there are other sources which are tapped by man for the same purpose, but let’s not get into those. There are some vegetables worth including in the starchy vegetables list, and that is what this article is about.
Starchy Vegetables List Starchy vegetables are also called high carbohydrate or “carb” vegetables. The present trend is to be leaner and low carb vegetables
are included in the diet to achieve the result. If you are trying to lose weight, the first advise you will get, is to stop eating potatoes. Why? Because it is one of the vegetables which contains starch or carbohydrates in abundance. The human body converts and stores, the unused carbohydrates or glucose as body fat.
Alternatively, if you want to put on extra pounds of weight on your thin body, starchy vegetables may help you do exactly that. The alphabetical list of vegetables may help you in finding information about the nutritional value of vegetables, vegetables high in protein, vegetables high in fiber and vegetables high in iron. The best way to lose or gain weight is through exercising and eating a proper diet, both of which will help you lose or gain weight in the form of muscles. Exercises use the energy stored in the form of glycogen, which you can replenish by ingesting carbohydrates or starchy vegetables. The glycemic index chart gives information about the food items that contain simple or complex carbohydrates. Simple carbohydrates are easily digestible and provide energy quicker than that of complex carbohydrates. The glycemic index chart weighs food items on the scale of 0-100. The most easily digestible food item (glucose) is rated as “100”. The following table gives us the starchy vegetables list, the percentage of carbohydrates, fats and proteins present in the vegetable, followed by the glycemic index (GI) of the vegetable.
Starchy Vegetables List
Starchy Vegetables
% of Carbohydrates
% of Fats
% of Proteins
Glycemic Index
Quantity
Beet canned
90
3
7
64
1 cup (246 g)
Black Beans boiled
74
3
23
64
1 cup (172 g)
Beet cooked
71
6
23
30
1 cup (144 g)
Beet greens
71
6
23
64
1 cup (144 g) Carrot fresh, boiled
90
4
6
47
1 cup (144 g)
White Sweet Corn, raw
80
11
9
56
1 cup (254 g)
Parsnips
91
4
5
97
Half cup (178 g)
Potato New, boiled
93
1
6
59
Half cup (78 g)
Potato Red, baked
88
2
10
93
(299 g)
Potato Sweet
93
1
6
52
1 cup (200 g)
Potato White, mashed
90
1
9
70
299 g Tomato orange
72
10
18
50
1 cup (158 g)
Tomato soup
84
8
8
38
Half cup (121 g)
Yam
95
1
4
54
1 cup (136 g) Green Peas, soup
65
15
20
66
Half cup (128 g)
Green Peas, frozen
72
4
24
47
1 cup (134 g)
Peas, boiled
68
5
27
48
1 cup (160 g)
Lima Beans, frozen
76
2
22
32
311 g
Baked Beans canned
79
3
18
48
1 cup (253 g)
Kidney Beans
74
4
22
79
1 cup (256 g)
Garbanzo Beans Chickpeas)
78
8
14
33
1 cup (240 g)
Lima Beans
77
3
20
32
124 g
Navy Beans
74
3
23
38
262 g
Pinto Beans canned
72
8
20
39
240 g
Lentils boiled
70
3
27
30
200 g
Plantains cooked
97
1
2
70
200 g
Winter Acorn baked
93
2
5
205 g
Winter Butternut boiled
93
2
5
51
205 g
Although beans are fruits, here, they are included in the list of starchy vegetables because of culinary purposes. In addition to the vegetables presented in the tabular form, a great variety of vegetables are consumed. These vegetables are as follows.
- Stem or stalk vegetables such as Asparagus, Cardoon, Celery, Fennel Fiddlehead, Kohlrabi also referred to as German turnip, Leek, Nopal, Prussian Asparagus, Rhubarb and Swiss Chard.
- Sea produce which is used as vegetables such as Agar, Aonori, Arame, Carola, Dabberlocks which is also known as winged kelp in some areas, Dulse, Gim, Hijki, Irish Moss, Kelps, Kombu, Laver, Mozuku, Ogonori, Sea Grape, Seakale, Sea Lettuce, Sloke and Wakame.
- Root vegetables such as Aphia, Arracacha, Arrowhead, and roots such as Arrow, Beet, Black Cumin, Broadleaf Arrowhead, Canna, Cassava, Chinese Artichoke, Daikon, Ensete, Gobo, Horseradish and a variety of turnips: Turnip, Mexican Turnip and Prairie Turnip, Lotus Roots, Parsley which is used for salads, Radish and the plants with exotic names such as the Zoyster plant, Black Oyster plant, Ti plant which is also known as the good luck plant, Japanese horseradish, Water chestnut, Yacon.
- Vegetables that have assumed the shape of flowers such as broccoli and cauliflower and fruit vegetables such as avocado, capsicum, eggplant, olives, snake gourd, watermelon. Zucchini provides carbohydrates in the form of starch along with the vegetables named above.
- Not all of the above vegetables are true vegetables, but they are referred here in the culinary sense. I would like to add, bulb vegetables like the elephant garlic, onions or spring onions to the starchy vegetables list. More on: Fruits and vegetables that lower blood pressure.
Vegetables contains proteins, vitamins, minerals and fibers along with starch. Vitamins and minerals are useful in repairing the wear and tear of the body. The fibers present in starchy vegetables are useful for balancing the diet and avoiding constipation. There are occasions when we need to expend energy in short and intense activities. In this case, what you need is, a vegetable presented in the starchy vegetables list with high a GI score. On other occasions, we have to work for long hours so we have to keep our stamina up. In this case, vegetables from the starchy vegetables list with a low GI score may help you get energized, by releasing the energy slowly, and over a long period of time, during the process of digestion.
