A Field Guide to Vegetables
A good rule of thumb is that vegetables that grow above the ground are fine but those that grown in the ground may be too starchy. Another, rule of thumb is that Less starchy vegetables can be eaten raw or cooked but starchy vegetables have to be cooked to be made edible. There are some exceptions so read on...
Non-starchy Vegetables
The following is a list of common non-starchy vegetables:
They usually have less than 5 grams of carb per serving and can be eaten freely on a low carb diet.
They can be eaten raw or cooked.
The following is a list of common non-starchy vegetables:
They usually have less than 5 grams of carb per serving and can be eaten freely on a low carb diet.
They can be eaten raw or cooked.
- Amaranth or Chinese spinach
- Artichoke
- Artichoke hearts
- Asparagus
- Baby corn
- Bamboo shoots
- Beans (green, wax, Italian)
- Bean sprouts
- Beets
- Brussels sprouts
- Broccoli
- Cabbage (green, bok choy, Chinese)
- Carrots (moderately starchy)
- Cauliflower
- Celery
- Chayote
- Cucumber
- Daikon
- Eggplant
- Greens (collard, kale, mustard, turnip)
- Hearts of palm
- Jicama
- Kohlrabi
- Leeks
- Mushrooms
- Okra
- Onions
- Pea pods but not peas
- Peppers
- Radishes
- Rutabaga
- Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
- Sprouts
- Squash (cushaw, summer, crookneck, spaghetti, zucchini)
- Sugar snap peas
- Swiss chard
- Tomato
- Turnips
- Water chestnuts
- Yard-long beans
Starchy Vegetables to steer away from.
Most starchy vegetables need to be cooked before serving to enhance their digestibility and flavor. Although the vegetables mentioned in this list usually provide 15 grams of carbohydrates and about 80 calories per serving. Keep in mind that half a cup of cooked vegetables is about the size of a cupped palm, while one cup is about as large as a fist. If you have weight problems, prediabetes, diabetes or high blood pressure these vegetables are best avoided. Common examples include:
- Beans
- Beets
- Carrots
- Corn (corn is really a grain, not a veg)
- Green Peas
- Parsnips
- Plantain
- Pumpkin
- Sweet Potatoes
- Taro
- White Potatoes ( mashed, or French fries)
- Winter Squash or butternut squash (1 c)
- Yams (1/2 c)
