Benefits of Non-Starchy Vegetables



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Non-Starchy Vegetables

Studies have shown that eating a diet rich in vegetables as part of an overall healthy diet can help reduce cardiovascular disease risk, cancer, Type 2 diabetes and obesity.

A vegetable rich diet can also help to lower blood pressure. Vegetables are nutrient dense - loaded with vitamins, minerals, disease fighting antioxidants and fiber. Fiber is an important nutrient when it comes to managing weight and diabetes. Fiber helps to keep you full, pulls cholesterol away from your heart and can help to regulate blood sugars by slowing down digestion.

One of the best ways to increase your fiber content is to increase your vegetable intake, preferably non-starchy vegetables. Non-starchy vegetables contain about 25 calories, 0 g fat, 5-6 g carbohydrate, 3 g fiber, and 0.5-2 g protein per 1/2 cup cooked or 1 cup raw. In addition to being a low calorie, and low carbohydrate food, non-starchy vegetables add texture, flavor, bulk, and rich color to any meal.

What to consider when purchasing:

If possible purchase produce that is in season. You'll not only save money, but reduce your carbon foot print by purchasing local produce. The less time spent traveling, the better the taste too.
Think about purchasing organic versions of certain vegetables that contain more pesticides. Pesticide exposure may increase your risk of cancer, skin problems, asthma, infertility, etc. If you've never heard of "the dirty dozen list," you may want to read up on it. These are food items that contain higher levels of pesticide residue. Some vegetables on the list include: celery, spinach, sweet bell peppers, cucumber, etc. For more info: http://www.ewg.org/foodnews/list.php

Here is a list of non starchy vegetables:

  • Artichoke
  • Asparagus
  • Bean sprouts
  • Broccoli
  • Cabbage 
  • Carrots 
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Leeks
  • Lettuce: 
  • Mushrooms
  • Mustard greens
  • Okra
  • Onions
  • Pea pods
  • Peppers (all types) 
  • Salad greens 
  • Snow peas or pea pods
  • Sprouts
  • String beans
  • Tomato
  • Turnips
  • Water chestnuts

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