Starchy vegetables are a nutritious addition to any meal plan. These vegetables are packed with fiber, vitamins, and minerals that help keep our bodies healthy.

However, there are a few things to keep in mind when eating starchy vegetables to make the most of their health benefits and avoid any potential negative effects.

1. Choose a Variety of Starchy Vegetables

When it comes to starchy vegetables, it’s important to choose a variety of different types. Eating a diverse range of starchy veggies ensures that we get a wide range of nutrients.

Examples of starchy veggies include potatoes, sweet potatoes, corn, peas, and winter squash.

2. Practice Portion Control

While starchy vegetables are a nutritious addition to any meal, it’s important to practice portion control. These vegetables are high in carbohydrates, and overeating them can lead to weight gain and other negative health effects.

A good rule of thumb is to keep your starchy vegetable servings to about 1/2 cup per meal.

3. Pay Attention to Preparation Methods

How we prepare our starchy veggies can have a big impact on their nutrient content. For example, boiling potatoes can cause them to lose some of their vitamin C content.

Instead, try baking, roasting, or steaming your starchy veggies to retain more of their nutrients.

4. Incorporate Protein and Healthy Fats

While starchy vegetables are a healthy source of carbohydrates, it’s important to balance them with protein and healthy fats. This helps to slow down digestion and keep us feeling full for longer.

Good sources of protein and healthy fats include lean meats, nuts, seeds, and avocado.

5. Be Mindful of Toppings and Sauces

While toppings and sauces can make starchy vegetables more flavorful, they can also be high in calories and sodium. When choosing toppings and sauces, opt for those that are lower in calories and sodium. Examples include salsa, hummus, and Greek yogurt.

6. Be Aware of Your Blood Sugar Levels

For people with diabetes or other blood sugar issues, it’s important to be mindful of the impact starchy vegetables can have on blood sugar levels. Speak to a healthcare professional if you have concerns about managing your blood sugar levels.

7. Enjoy Starchy Vegetables in Moderation

While starchy vegetables are a healthy and nutritious addition to any meal plan, it’s important to enjoy them in moderation. Eating too many starchy veggies can lead to weight gain and other negative health effects.

Aim to include starchy vegetables in your diet about 2-3 times per week.

8. Consider the Glycemic Index

The glycemic index is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Starchy vegetables can vary in their glycemic index, with some causing a faster and larger rise in blood sugar than others.

Potatoes, for example, have a higher glycemic index than winter squash. Be mindful of the glycemic index of the starchy veggies you choose and how they affect your blood sugar levels.

9. Pair Starchy Veggies with Non-Starchy Veggies

Pairing starchy veggies with non-starchy veggies (such as broccoli, bell peppers, or leafy greens) can help to balance out a meal and reduce the impact on blood sugar levels.

Non-starchy veggies are low in carbohydrates and high in fiber, which helps to slow down digestion and keep us feeling full for longer.

10. Listen to Your Body

Lastly, it’s important to listen to your body when eating starchy vegetables. Not everyone will react the same way to these veggies, and some people may have a harder time digesting them.

Pay attention to how you feel after eating starchy veggies and adjust your intake as needed.