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Why do We Need Starchy Foods?

Source: NHS.uk/


Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. They contain fiber, calcium, iron, and B vitamins. Many people think that starchy foods are fatting, but it’s the fats you use when you cook and serve them that increase the calorie content.
 

Starchy Vegetables:

 

  • Beans (kidney, navy, pinto, black, cannellini)

  • Butternut squash

  • Chickpea or garbanzo beans

  • Corn (yellow or white)

  • Lentils

  • Parsnips

  • Peas

  • Potatoes (white, new, purple, red)

  • Sweet potatoes or yams

  • Taro

 

Non-Starchy Vegetables


Non-starchy vegetables have many health benefits because they are low in calories and carbohydrates, while rich in vitamins, minerals, antioxidants, and fiber. Eating at least 2 to 3 cups of non-starchy vegetables per day is a great way to get more fiber and nutrients into your diet.
 

Non-starchy vegetables can be added to omelets, salads, sandwiches, soups, and more to help keep you full, balance your blood sugar, and lower your risk of heart disease, obesity, and cancer.


Choose frozen or fresh non-starchy vegetables and try incorporating them in new ways to increase the amount you eat each day.

Non-starchy Vegetables:
 

  • Artichoke

  • Asparagus

  • Bean Sprouts

  • Broccoli

  • Cabbage

  • Cauliflower

  • Celery

  • Cucumber

  • Onions

  • Peppers/capsicum

  • Salad greens

  • Tomatoes

  • Turnips

  • Zucchini/ courgette

  • Mushrooms

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