Top 5 STARCHY VEGETABLES You Should Start Eating Today

Including vegetables in your diet is probably the easiest way to stay healthy and nourished, they help you stay in optimum health over the long term.

Innumerable research studies are done all over the world that strongly suggest having fresh, green vegetables on a regular basis are far better than going for supplementary tablets to get the wholesome nutrition that you need.

STARCHY VEGETABLES are more abundant in carbohydrates and we all need a certain amount of carbohydrates so our bodies can function without shutting down. It produces vital energy when your body converts them to glucose during digestion.

Starchy foods such as wheat, legumes, potatoes and some vegetables and fruits help you meet your daily requirements for vitamins and minerals.
Many starchy foods are also rich in fiber, an indigestible complex carbohydrate that regulates bowel activity

Including starchy vegetables in your daily meal plan is important and here are the top 10 starchy vegetables that you should start eating today.

 

TOP 10 STARCHY VEGETABLES

 

  • POTATO

potatoPotatoes are an excellent source of potassium, which is important for maintaining healthy blood pressure, and the skin of a baked potato is a very good source of fiber.

They have proved to make the skin more fair and clear. So it is always advised to use potatoes, to have a more glowing skin.

Potato has become a staple food in many parts of the world and an integral part of much of the world’s food supply. It is the world’s fourth-largest food crop, following maize, wheat, and rice.

On average, a potato is about 20 percent solid matter (the rest being water), and of that 20% solid matter, about 85% is starch.

 

  • CORN

cornCorn is one of the most widely consumed cereal grains. It also has the highest starch content among whole vegetables.

For instance, 1 cup (141 grams) of corn kernels contains 25.7 grams of starch or 18.2% by weight.

Although it is a starchy vegetable, corn is very nutritious and a great addition to your diet. It is especially rich in fiber, as well as vitamins and minerals such as folate, phosphorus, and potassium.

 

  • RICE

Rice is the most commonly consumed staple food in the world

It is also high in starch, especially in its uncooked form. For instance, 3.5 ounces (100 grams) of uncooked rice contain 80.4 grams of carbs, of which 63.6% is starch.

However, when rice is cooked, the starch content drops dramatically.

In the presence of heat and water, starch molecules absorb water and swell. Eventually, this swelling breaks the bonds between starch molecules through a process called gelatinization.

Therefore, 3.5 ounces of cooked rice only contains 28.7% starch, because cooked rice carries a lot more water.

 

  • BEANS

beans in handMost beans are protein- and fiber-rich in addition to being starchy vegetables.
For example, 1 cup of black beans contains 41 grams of carbs, a cup of garbanzo beans provides 45 grams of carbohydrates and a 1-cup portion of pinto beans contains about 45 grams of total carbs.

These starchy beans all contain 12 to 16 grams of dietary fiber and 0 to 8 grams of sugar per cup — meaning the majority of carbs in beans are in the form of starch.

 

  • BROCCOLI

brocolli Broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide a bigger wellness boost if you prepare it a certain way (steamed beats boiled — big time). It may lower your risk for cancer.

It provides essential nutrients like protein, calcium, and folate. Most of the calories in broccoli come from carbohydrates.

Each 1-cup serving of chopped raw broccoli provides 6 grams of carbohydrates, which provide 24 of the 31 calories contained in this serving. Broccoli contains all three types of carbohydrates: fiber, starch, and sugar.

 

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