6 Reasons Eat More Non-Starchy Vegetables: “Eat your vegetables,” is a well-known slogan that many of us have been hearing since we were young children. In every sitcom that was broadcast on television, there was at least one youngster who refused to eat their vegetables.
I’m sure that some of us could connect to this. Despite the fact that they were not our favorite foods, we were aware of the significance of consuming food that included veggies. What are the benefits of eating vegetables? Consuming them is necessary due to the fact that they naturally contain a high concentration of vitamins and minerals.
6 Reasons Eat More Non-Starchy Vegetables
In order to reduce the risk of developing cancer, the World Cancer Research Fund and the American Institute for Cancer Research advocate consuming a large quantity of vegetables, with a particular focus on vegetables that are low in starch (source). A common recommendation made by dietitians is to fill half of your plate with veggies that do not contain carbohydrate.
The flavors, shapes, colors, and textures of non-starchy veggies are diverse and can be found in a wide range of options. When it comes to assisting with weight loss, reducing inflammation, and maintaining regular blood sugar levels, these foods are the go-to options. Starchy veggies and non-starchy vegetables are the two categories of vegetables that are available. The question is, what distinguishes them from one another?
1. Low in Calories
Due to the fact that they are naturally low in calories, veggies that are not starchy are beneficial for weight loss.
2. Low in Fat
Vegetables that are not starchy have a naturally low fat content, which is beneficial to one’s health.
3. High in Vitamins and Minerals
There is no way to dispute the fact that veggies that do not include carbohydrate are abundant in nutrients. Determine which vegetables that do not include starch are abundant in particular vitamins and minerals.
- Folate– beets, artichokes, avocado, broccoli, asparagus, turnip greens, collard greens, spinach, mustard greens
- Vitamin A– Swiss chard, carrots, kale, turnip greens, tomatoes, spinach, beet greens
- Vitamin C– Kohlrabi, cauliflower, jicama, peppers, zucchini, rutabaga, broccoli, kale, tomatoes, mustard greens
- Vitamin K– okra, artichokes, avocado, broccoli, kale, asparagus, turnip greens, brussels sprouts, spinach, beet greens, mustard greens
- Potassium– avocado, bamboo shoots, beet greens
- Omega 3 fatty acids– avocado
- Iron– hearts of palm, beet greens, spinach
- Calcium – collard greens
- Manganese– hearts of palm, broccoli, kale, beet greens, spinach
- Magnesium– beet greens
- Vitamin B6 – broccoli, avocado
- Riboflavin– beet greens, spinach
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4. Good Source of Fiber
Foods that are high in fiber are essential to your diet if you want to keep your digestive tract in good health. Fiber also contributes to a reduction in cholesterol levels and weight loss. After eating, you will have a sense of fullness and satisfaction because to the fiber content of these veggies.
5. High Water Content
Do you drink a enough amount of water? In that case, vegetables can be of assistance. Vegetables that are low in starch are beneficial to hydration. The top four veggies that contain the most water are radishes, celery, bok choy, and lettuce. The water content of vegetables that are not starchy also contributes to a feeling of fullness.
6. High in Antioxidants
The antioxidants found in vegetables are the subject of research because of their potential to prevent disease. Antioxidants can be broken down into several categories, including carotenoids, anthocyanins, polyphenols, and allium sulfur compounds.
Carotenoids
The chance of developing cancer and other diseases is known to be reduced by carotenoids (source). Alpha-carotene and beta-carotene are two forms of carotenoids that can be found in plants like carrots that have pigments that are yellow or orange in color.
Lycopene is another type of carotenoid that is responsible for the red pigment seen in tomatoes. One more carotenoid that is well-known for its beneficial effects on eye health is lutein. Lutein can be found in green leafy vegetables, brussels sprouts, summer squash, and broccoli.
