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Are Starchy Veggies Harmful? Debunking Common Misconceptions

Starchy vegetables are a staple of many cultures and cuisines around the world. They are a good source of carbohydrates, fiber, vitamins, and minerals. However, there are some common misconceptions about starchy vegetables that may lead people to avoid them.

Myth 1: Starchy vegetables are high in calories and fat.

While starchy vegetables do contain carbohydrates, they are generally low in calories and fat. For example, a medium-sized potato contains about 110 calories and 0 grams of fat. A cup of cooked corn contains about 130 calories and 1.5 grams of fat.

Myth 2: Starchy vegetables cause weight gain.

There is no evidence that starchy vegetables cause weight gain. In fact, some studies have shown that eating starchy vegetables can help with weight loss. For example, one study found that people who ate more starchy vegetables lost more weight and body fat than those who ate fewer starchy vegetables.

Myth 3: Starchy vegetables are bad for people with diabetes.

Starchy vegetables can be part of a healthy diet for people with diabetes. The key is to choose starchy vegetables that are low in added sugar and fat, and to eat them in moderation. For example, a good choice for people with diabetes is to eat a baked potato with a small amount of olive oil and salt.

Myth 4: Starchy vegetables are not as nutritious as non-starchy vegetables.

Starchy vegetables are just as nutritious as non-starchy vegetables. In fact, some starchy vegetables, such as sweet potatoes and winter squash, are particularly rich in vitamins and minerals. For example, a cup of cooked sweet potato contains more than 100% of the daily recommended value for vitamin A.

Tips for eating starchy vegetables:
  • Choose starchy vegetables that are low in added sugar and fat.
  • Eat starchy vegetables in moderation.
  • Pair starchy vegetables with protein and healthy fats to help balance your blood sugar levels.

Some examples of starchy vegetables include:

  • Potatoes
  • Corn
  • Peas
  • Beans
  • Lentils
  • Sweet potatoes
  • Winter squash
  • Plantains


Starchy vegetables are a healthy and nutritious part of a balanced diet. They are low in calories and fat, and they are a good source of carbohydrates, fiber, vitamins, and minerals. Do not avoid starchy vegetables because of common misconceptions. Simply choose them wisely and eat them in moderation.

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