Diabetes is a chronic metabolic disorder characterized by high blood sugar levels. It affects millions of people worldwide, and its numbers are increasing every year.

People with diabetes have to make several dietary changes in their lifestyle, including avoiding certain foods and including certain foods. One such food category that often confuses people with diabetes is starchy vegetables.

Starchy vegetables are those vegetables that are high in carbohydrates, fiber, and calories. They are considered as complex carbohydrates, and their intake raises blood sugar levels.

However, not all starchy vegetables are the same, and their impact on blood sugar levels may differ from one to another. In this article, we will discuss the truth about starchy vegetables and diabetes.

What are Starchy Vegetables?

Starchy vegetables are vegetables that are rich in carbohydrates and starch. They contain complex carbohydrates that take longer to break down, making them a good source of energy for the body. Some examples of starchy vegetables include:.

Potatoes
Sweet potatoes
Corn
Pumpkin
Peas
Edamame
Butternut squash

While these vegetables are considered healthy, they can make blood sugar levels go up quickly. Hence, people with diabetes are usually advised to limit the intake of starchy vegetables.

How Do Starchy Vegetables Affect Blood Sugar Levels?

Starchy vegetables contain complex carbohydrates that are broken down into glucose molecules during digestion. The glucose molecules are then absorbed into the bloodstream, causing an increase in blood sugar levels.

However, the speed at which the glucose is absorbed can vary depending on the vegetable.

For instance, a baked potato has a higher glycemic index than a sweet potato. Due to its high glycemic index, a baked potato can cause a rapid increase in blood sugar levels.

In contrast, sweet potatoes have a lower glycemic index, which means they cause a slower increase in blood sugar levels. Similarly, peas and corn have a higher glycemic index compared to butternut squash and pumpkin. Hence, the impact of starchy vegetables on blood sugar levels varies depending on the vegetable and the quantity consumed.

Should People with Diabetes Avoid Starchy Vegetables?

No, people with diabetes do not have to avoid starchy vegetables altogether. While the intake of starchy vegetables can cause an increase in blood sugar levels, they are an important source of carbohydrates, fiber, and essential vitamins and minerals.

Instead, people with diabetes should consume starchy vegetables in moderation and stick to the recommended serving sizes.

For instance, according to the American Diabetes Association, a 1-cup serving of cooked potatoes or cooked corn contains 30 grams of carbohydrates. A 1-cup serving of cooked sweet potato contains 27 grams of carbohydrates.

Hence, people with diabetes can include starchy vegetables in their diet but should keep track of their portion sizes and maintain a balanced diet.

How to Include Starchy Vegetables in a Diabetes-Friendly Diet?

Several ways of including starchy vegetables in a diabetes-friendly diet are listed below:.

Portion control: People with diabetes should limit the intake of starchy vegetables and stick to the recommended serving sizes.
Choose low glycemic index vegetables: People with diabetes should opt for starchy vegetables that have a low glycemic index. For instance, sweet potatoes, butternut squash, and pumpkin can be included in moderation.
Include protein and healthy fats: Combining starchy vegetables with a source of protein and healthy fats can help slow down the absorption of glucose and prevent rapid spikes in blood sugar levels.
Baking or roasting: Starchy vegetables can be baked or roasted instead of fried to reduce the intake of unhealthy fats.
Swap high-glycemic-index foods: People with diabetes can swap high-glycemic-index foods like white rice and refined pasta with starchy vegetables.

The Bottom Line

Starchy vegetables are an important source of carbohydrates, fiber, vitamins, and minerals. While they can cause an increase in blood sugar levels, people with diabetes do not have to avoid them altogether.

People with diabetes should consult with a registered dietitian to create an individualized diabetes-friendly diet plan. Portion control, choosing low glycemic index vegetables, including protein and healthy fats, baking or roasting, and swapping high-glycemic-index foods are some ways of including starchy vegetables in a diabetes-friendly diet.

With proper planning and portion control, people with diabetes can enjoy a variety of starchy vegetables as part of their balanced diet.