Starch is a complex carbohydrate that plants produce when exposed to sunlight. It is necessary for the body for energy, tissue and muscle formation, and normal brain function. This is why starchy foods should be included in the diet periodically. Among them, vegetables are especially useful.
High starch vegetables
Starch is found in all root vegetables. It is believed that most of this substance is in potatoes. However, this is far from the case - this product contains only 16 to 18% starch. In fries and potato chips, the amount of starch is increased significantly. But in mashed potatoes and boiled potatoes, it is only 11-14%.
However, speaking frankly, potatoes are increasingly ranked not as vegetables, but as cereals. The same goes for legumes, which some take a place among vegetables, while others - among pulses. In any case, the amount of starch in them can reach 44%. Starchy vegetables also include cauliflower, Jerusalem artichoke, sweet potato, squash. This substance is found in the roots of herbs: celery, parsley, horseradish. And, of course, there is starch in radishes and rutabagas.
According to the rules of separate nutrition, starchy foods go well with each other, as well as with non-starchy vegetables. It is also useful to use them together with fats, which help the starch to be better absorbed in the body. But it is forbidden to eat starchy vegetables together with protein products, since an acidic environment is required for the breakdown of the former in the stomach, and an alkaline medium is required for the breakdown of the latter.
Moderately starchy vegetables
Moderately starchy vegetables include beets, carrots, pumpkins, courgettes, turnips, and eggplants. The starch content in them rarely reaches 2%. Nevertheless, beets and carrots are prohibited in food for diabetes mellitus, excluding the consumption of a product high in sugars and carbohydrates. And zucchini, pumpkin and eggplant are considered one of the lowest-calorie vegetables, besides, they have a lot of fiber, which has a beneficial effect on the digestion process.
Non-starchy vegetables
In all other vegetables, there is no starch at all, or it is present in very minimal quantities. Among them: cucumbers, tomatoes, different types of onions, bell peppers, green beans, white cabbage, Brussels sprouts and broccoli, asparagus and artichokes. It is customary to include all greens as non-starchy vegetables: parsley, cilantro, arugula, dill, sorrel, the green part of celery, all types of lettuce.
Such products can be safely consumed with each other, with starchy vegetables and even with protein foods. These vegetables make excellent side dishes for meat and fish. But it is best to eat them raw - then more vitamins and microelements, which such foods are rich in, will enter the body.
