The division of vegetables into two types - starchy and non-starchy - is rather arbitrary and is based on the amount of this substance in a plant product. Due to the fact that there are no clear criteria for separation, some nutritionists also call the third (or intermediate) category of vegetables - moderately starchy.
The main differences between starchy and non-starchy types of vegetables
Nutritionists divide vegetables into two types for one reason - the body requires an alkaline environment to break down starch in the human digestive tract, while, for example, protein is best absorbed in an acidic environment. Therefore, if you consume foods rich in protein and starch, some of them will be "utilized" in the gastrointestinal tract faster, while others will be slower, which is very important for people suffering from certain diseases.
Insufficiently processed starch can also be transformed into readily available fats, so undesirable for the hips and sides, being a "trigger" for gaining extra pounds.
The best example of such a dish, which contains proteins and starch, is potatoes with meat, which are very common in Russia.
In contrast, vegetables from two lists or tables, divided according to the degree of starchiness, go well with each other. For example, potatoes plus cabbage, potatoes plus parsley, or a combination of other foods.
Starchy vegetables also easily disprove the rule that the more you eat, the better a person will be. For example, a large amount of potatoes can only negatively affect the digestive tract and the human body. If you are in a situation where you have no alternative other than starchy vegetables, they need to be carefully processed.
Steam bath is an excellent processing method, which removes excess starch, but retains all the necessary vitamins and minerals.
Also worth mentioning are legumes, which a certain proportion of people consider low-calorie food. In fact, almost all of them are very difficult for the stomach, containing about 45% starch and about 25% protein. That is why they need to be thoroughly soaked (this process will at least slightly reduce the amount of starch), and also be used with vegetable oil or low-fat sauces.
What kind of vegetables are included in the groups?
Foods with a high starch content, in addition to legumes (lentils, chickpeas, beans and peas), also include potatoes (the proportion of starch is about 18-20%), cauliflower, corn, Jerusalem artichoke, squash, certain types of pumpkins, sweet potatoes, radishes, rutabagas as well as root vegetables such as parsley, celery and horseradish.
The second group with a small amount of starch, which provides them with better digestibility along with fat and protein, includes various types of cabbage, all types of onions, lettuce, arugula, cucumbers, zucchini, sorrel, asparagus, bell peppers, green beans and peas, spinach, artichoke center.
As mentioned above, some experts also distinguish an intermediate group. These include carrots, turnips, regular squash, eggplant, soy, and beetroot.
