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Starch or high quality carbohydrates are essential for the overall functioning of the body. Contrary to the belief that starch may increase the blood glucose levels, including starchy foods in the diet has quite a number of healthy effects along with metabolism of blood sugar to provide energy. Even some of the fad diets harbor misconceptions that including starchy foods can contribute to unhealthy weight gain. However, this is not true and research has proved that starch not only reduces and maintains body weight but it also helps lower the risk of contracting chronic diseases. Apart from taking a look at the benefits of starchy vegetables, let us also see what are some of the foods which are rich sources of starch and other nutrients.

List of Starchy Foods

There are a number of starchy vegetables and other food items which should be included in the daily diet in healthy portions. Given here is a list of vegetables which are considered to be rich sources of high quality carbohydrates, in tune with other beneficial nutrients.
  • Acorn
  • Amaranthus
  • Artichoke
  • Beets
  • Baby corn
  • Black beans
  • Black-eyed peas
  • Butternut squash
  • Carrots
  • Chickpeas
  • Corn
  • Garbanzo beans
  • Garlic
  • Green beans
  • Green peas
  • Green split peas
  • Italian beans
  • Kidney beans
  • Lima beans
  • Lentils
  • Legumes
  • Navy beans
  • Parsnips
  • Peas
  • Pinto beans
  • Plantains
  • Potatoes
  • Pumpkin
  • Radishes
  • Red beans
  • Rutabaga
  • Soy beans
  • Sweet potatoes
  • Squash
  • Turnip
  • Wax beans
  • Winter acorn
  • Winter butternut
  • Yam
  • Yellow split peas
Pros of Eating Starchy Vegetables

Starchy vegetables are a harbinger of a number of nutrients which are essential for the proper growth and development of the human body system. There are a number of health benefits of starchy vegetables as described by dietitians and health care providers the world over. These benefits can also be reaped by including other food sources rich in starch.
  • Being rich sources of soluble as well as insoluble fibers, a healthy portion of starchy vegetables aids in the proper digestion of food. It also adds bulk to the stool, which results in easy elimination, thereby reducing the chances of constipation.
  • Effective weight management is also possible due to high fiber vegetables. This is due to the fact that eating even a moderate portion of starchy vegetables can give a feeling of fullness and curb hunger quite quickly. This in turn controls the amount of food you eat, which can also help in healthy weight loss and management.
  • Including vegetables that are rich in fiber is beneficial for the cardiovascular health. Fiber helps reduce and control the level of cholesterol. It also discourages the formation of plaque in the blood vessels which in turn reduces the risk of a stroke or heart attack.
  • Some of the vegetables like sweet potatoes and winter squash contain high concentrations of beta-carotene and beta-cryptoxanthin. These two components help in the growth and rejuvenation of damaged tissues. It also helps protect the skin from damage and also decreases the risk of inflammatory diseases like arthritis and gout.
  • Folate and vitamin B6 in starchy vegetables creates dopamine in the body, which is a mood neurotransmitter. In women, this helps combat the signs of PMS and menopause. These also act as mood enhancers and help fight against depression, anxiety and the like.
  • Starchy vegetables are also loaded with antioxidants which fight against free radicals. Vitamin C, lutein, zeaxanthin reduce the chances of macular degeneration and also take care of the health of the bones, hair and skin.
  • Minerals like potassium, magnesium, and zinc in these vegetables reduce the chances of contracting age related disorders. They also strengthen the bones and prevent the onset of bone and joint disorders. Migraine headaches can also be controlled and prevented with the regular intake of starchy vegetables.
In order to avail the complete health benefits of starch, include different kinds of starchy vegetables and fruits in your daily diet regimen. However, individuals who are suffering from diabetes should exercise control over the portions of starchy vegetables they include in their diet regimen. This is because it can increase the risk of high blood sugar, or hyperglycemia. Eat healthy and stay active!