KathyV Posted February 26, 2016 Share Posted February 26, 2016 I was wondering if anyone has a good list of starchy and non-starchy veggies? Link to comment Share on other sites More sharing options...
jmcbn Posted February 26, 2016 Share Posted February 26, 2016 Starchy - all varieties of potatoes, beetroot, carrot, parsnip, turnip, plantains, rutabaga, pumpkin & squash Non-starchy - everything else Link to comment Share on other sites More sharing options...
KathyV Posted February 26, 2016 Author Share Posted February 26, 2016 Starchy - all varieties of potatoes, beetroot, carrot, parsnip, turnip, plantains, rutabaga, pumpkin & squash Non-starchy - everything else does the squash include the yellow and the zucchini type? Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted February 26, 2016 Moderators Share Posted February 26, 2016 does the squash include the yellow and the zucchini type? No, yellow (or crookneck, or summer) squash and zucchini are not particularly starchy. If you google particular vegetables, you can see their nutrition information, including carbs, and if you google carbs in vegetables, you can find charts that compare them. Keep in mind that Whole30 is not intended to be particularly low carb, and the carbs you eat from sweet potatoes or winter squashes are going to be different than carbs from grains and sugars. You don't necessarily need to limit yourself to the lowest-carb vegetables. Eat a variety of starchy and non-starchy vegetables, and pay attention to how you feel. If you're feeling good, you're doing it right. If you're not, then look at what you've been eating and decide what to change, give that a try for a few weeks, and re-evaluate again, and make further changes as needed. You may find that sometimes you need more or less starchy vegetables, just depending on hormones and activity levels -- you won't necessarily be able to set an amount today that is right for you, and just keep eating that amount forever -- we're all human, and our needs change over time. Link to comment Share on other sites More sharing options...
KathyV Posted February 27, 2016 Author Share Posted February 27, 2016 love your feed-back Shannon. I am not looking to go all out low-carb. I know when I need to add some in and how long I can do with out, Thanks to the Whole30 which helped me to understand how my body reacts to certain foods. I workout 6 times a week with a little bit of everything. I can go a few days without a lot of carbs and i eats more fats. I find that eating more of the good fats keeps my cravings at bay (the dreaded Sugar Dragon). Link to comment Share on other sites More sharing options...
praxisproject Posted February 27, 2016 Share Posted February 27, 2016 As well as the common starchy veg, asparagus is an unusually starchy veg, for a green if you're looking to get more starch in with your greens Spaghetti squash is also at the lower end of starchy, but still more starchy than salad (but there isn't much that isn't ) Link to comment Share on other sites More sharing options...
kirkor Posted February 28, 2016 Share Posted February 28, 2016 Starchy...beetroot...rutabaga... Rutabaga & beets aren't starchy: http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-beets-beetroots-raw_f-ZmlkPTYzMzYy.html http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-rutabagas-swede-yellow-turnip-raw_f-ZmlkPTcxMDkx.html Link to comment Share on other sites More sharing options...
MeadowLily Posted February 28, 2016 Share Posted February 28, 2016 However, many root vegetables can be substituted for potatoes. Here are carb and fiber counts for various root vegetables which might be used instead of potatoes. Beets1 cup raw cubed (136 grams) - 9 grams of carbohydrate plus 4 grams fiber 1 cup boiled slices (170 grams) - 14 grams carb, 3 grams fiber Full Carb Profile of Beets Rutabagas1 cup raw chopped (140 grams) - 7 grams of carbohydrate plus 4 grams fiber 1 cup boiled and mashed (240 grams) - 17 grams carb, 4 grams fiber Full Carb Profile of Rutabagas Sweet Potatoes1 cup raw cubed (132 grams) - 23 grams of carbohydrate plus 4 grams fiber 1 cup boiled and mashed (328 grams) - 50 grams carb, 8 grams fiber Full Carb Profile of Sweet Potatoes - Includes Garnet Yams YamNote: I can't ascertain what kind of yam is referred to in the database. In the US, some of what are called yam (e.g. garnet yams) are a type of sweet potato and are unrelated to what is called yams in other places. 1 cup raw chopped (150 grams) - 36 grams of carbohydrate plus 6 grams fiber1 cup cooked pieces (136 grams) - 25 grams carb, 5 grams fiber Celery Root (Celariac)1 cup raw (100 grams) - 7 grams of carbohydrate plus 2 grams fiberFull Carb Profile of Celery Root (Celeriac) Potatoes1 cup raw cubed (150 grams) - 22 grams of carbohydrate plus 2 grams fiber 1 cup boiled and mashed (145 grams) - 29 grams carb, 3 grams fiber Full Carb Profile of Potatoes Turnips1 cup raw chopped (130 grams) - 6 grams of carbohydrate plus 2 grams fiber 1 cup boiled and mashed (230 grams) - 7 grams carb, 5 grams fiber Carrots1 cup raw chopped (128 grams) - 8 grams of carbohydrate plus 4 grams fiberFull Carb Profile of Carrots Parsnips1 cup raw slices (133 grams) - 17 grams of carbohydrate plus 7 grams fiber 1 cup boiled slices (145 grams) - 20 grams carb, 6 grams fiber Full Carb Profile of Parsnips Link to comment Share on other sites More sharing options...
KathyV Posted February 28, 2016 Author Share Posted February 28, 2016 However, many root vegetables can be substituted for potatoes. Here are carb and fiber counts for various root vegetables which might be used instead of potatoes. Beets1 cup raw cubed (136 grams) - 9 grams of carbohydrate plus 4 grams fiber 1 cup boiled slices (170 grams) - 14 grams carb, 3 grams fiber Full Carb Profile of Beets Rutabagas1 cup raw chopped (140 grams) - 7 grams of carbohydrate plus 4 grams fiber 1 cup boiled and mashed (240 grams) - 17 grams carb, 4 grams fiber Full Carb Profile of Rutabagas Sweet Potatoes1 cup raw cubed (132 grams) - 23 grams of carbohydrate plus 4 grams fiber 1 cup boiled and mashed (328 grams) - 50 grams carb, 8 grams fiber Full Carb Profile of Sweet Potatoes - Includes Garnet Yams YamNote: I can't ascertain what kind of yam is referred to in the database. In the US, some of what are called yam (e.g. garnet yams) are a type of sweet potato and are unrelated to what is called yams in other places. 1 cup raw chopped (150 grams) - 36 grams of carbohydrate plus 6 grams fiber1 cup cooked pieces (136 grams) - 25 grams carb, 5 grams fiberCelery Root (Celariac)1 cup raw (100 grams) - 7 grams of carbohydrate plus 2 grams fiberFull Carb Profile of Celery Root (Celeriac) Potatoes1 cup raw cubed (150 grams) - 22 grams of carbohydrate plus 2 grams fiber 1 cup boiled and mashed (145 grams) - 29 grams carb, 3 grams fiber Full Carb Profile of PotatoesTurnips1 cup raw chopped (130 grams) - 6 grams of carbohydrate plus 2 grams fiber 1 cup boiled and mashed (230 grams) - 7 grams carb, 5 grams fiber Carrots1 cup raw chopped (128 grams) - 8 grams of carbohydrate plus 4 grams fiberFull Carb Profile of CarrotsParsnips1 cup raw slices (133 grams) - 17 grams of carbohydrate plus 7 grams fiber 1 cup boiled slices (145 grams) - 20 grams carb, 6 grams fiber Full Carb Profile of Parsnips Thank you for the run down. The rutabaga surprised me on how low the carbs are esp. raw. Link to comment Share on other sites More sharing options...
praxisproject Posted February 28, 2016 Share Posted February 28, 2016 As well as carb counts, different vegetables contain different types of fibre and nutrients. Plantains are another starchy veg and they contain a different fibre profile to some (Mel Joulwan has great recipes if you've never cooked them before). "Yam" is possibly the most annoying veggie name, it means something different in nearly every country, sometimes multiple things in a single country Link to comment Share on other sites More sharing options...
KathyV Posted February 29, 2016 Author Share Posted February 29, 2016 I have cooked plaintains before. I do not do it often. Frying them totally wakes up my sugar dragon, and I am in no mood to fight it. It seems to never go away, all though it comes back to a lesser degree at times; but hard to tell how I will react. Another thing I noticed Meadowlily, is that it appears that cooking the veggies produce more starch/carbs!? Interesting! Cooking must release more of the natural sugars. As long I eat enough of the healthy fats, it keeps me more in control. I will continue to eat the root veggies I just might eat some of them raw or add say a sweet potato to caulif. soup or maybe a parsnip to zucchini soup, ect.... Love ll the infor I am reading! Thanks guys, your the best! Link to comment Share on other sites More sharing options...
praxisproject Posted February 29, 2016 Share Posted February 29, 2016 Actually the cooking makes the veggies smaller, so there's more in the cup This is why you can get such different result between cooked and raw veggies. Eating three cups of cooked veggies is way more than one cup of salad and is much easier to digest, even though it's bigger. Zoodles are great, either raw or cooked and lovely with simple sauces like olive oil and garlic. I like to roast up a bunch of different root veggies and keep them in the fridge to add to things. Link to comment Share on other sites More sharing options...
KathyV Posted March 1, 2016 Author Share Posted March 1, 2016 I like to roast up a bunch of different root veggies and keep them in the fridge to add to things. Actually the cooking makes the veggies smaller, so there's more in the cup This is why you can get such different result between cooked and raw veggies. Eating three cups of cooked veggies is way more than one cup of salad and is much easier to digest, even though it's bigger. Zoodles are great, either raw or cooked and lovely with simple sauces like olive oil and garlic. I like to roast up a bunch of different root veggies and keep them in the fridge to add to things. like the idea of roasting them and keeping them in the fridge for future enjoyment. Link to comment Share on other sites More sharing options...
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