Starchy vs. Nonstarchy Vegetables: Which Are Better for Blood Sugar?

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Starchy vegetables can raise blood sugar more but still provide key nutrients and fit in a healthy diet.

• Nonstarchy vegetables are low in carbs, rich in fiber and support blood sugar and long-term metabolic health.

• Cooking and chilling starchy veggies boosts resistant starch, helping to slow digestion and stabilize glucose.

Not all vegetables affect your body the same way. While most people know that eating more veggies is good for them, fewer realize that vegetables fall into two broad categories—starchy and nonstarchy—and that these categories have different impacts on blood sugar management. Starchy vegetables like potatoes, corn and peas contain more carbohydrate per serving, while nonstarchy vegetables like broccoli, leafy greens and peppers contain less. But does that make one type better than the other for blood sugar management?

The short answer is: It depends. “Nuance wins here,” says Lauren Harris-Pincus, M.S., RDN. “We want to focus on higher intakes of leafy greens, cruciferous vegetables and yellow, red or orange veggies. However, starchy veggies absolutely have a place in our diets and contribute valuable vitamins, minerals, antioxidants and phytonutrients.”

Here’s what you need to know.

How Starchy Vegetables Affect Blood Sugar

Starchy vegetables (think potatoes, sweet potatoes, corn, peas, winter squash and parsnips) are higher in carbohydrates than their nonstarchy counterparts. Because carbohydrates raise blood glucose, these foods can cause a greater blood sugar response, especially when consumed in larger portions or on their own.

However, starchy vegetables are still nutrient-dense foods that are good for your health, and the American Diabetes Association considers them healthy, high-quality carbohydrates to eat regularly. But if you’re keeping an eye on your blood sugar, there are some factors that can help control major spikes or dips.

How you prepare your starchy vegetables can have a significant impact on the way they affect your blood sugar. One helpful tip is to chill starchy vegetables like potatoes after cooking and before enjoying them. This process is called retrogradation, and it increases the vegetables’ content of resistant starch, which is a type of fiber that digests more slowly and blunts the rise in blood sugar following a meal.

“The same portion of potatoes eaten after cooking, cooling and reheating should increase glucose less than consuming it directly out of the oven,” explains Harris-Pincus.

How starchy vegetables are cooked can also affect your blood sugar. A large study following more than 205,000 adults found that eating french fries three times per week was associated with a higher risk of type 2 diabetes, while baked, boiled and mashed potatoes weren’t significantly associated with increased risk.

“Instead of avoiding potatoes altogether, focus on how you’re preparing them and what you’re eating alongside them,” says Erin Palinski-Wade, RD, CDCES. Foods that contain protein, fiber and healthy fats can help slow digestion and maintain a steadier glucose response to starchy vegetable intake.

How Nonstarchy Vegetables Affect Blood Sugar

Nonstarchy vegetables include leafy greens, broccoli, cauliflower, peppers, zucchini, cucumbers and asparagus. These veggies are low in carbohydrates and have minimal impact on blood glucose compared to starchy vegetables. Most provide fewer than 5 grams of carbohydrate per serving, making them an easy way to fill out a meal without drastically affecting your blood sugar.

Beyond their low carbohydrate content, nonstarchy vegetables are rich in fiber, vitamins, minerals and antioxidants that can help support long-term metabolic health. Higher intake of cruciferous vegetables has been associated with improved blood sugar control and reduced risk of type 2 diabetes.

“Diets high in fiber are an important strategy for diabetes management, resulting in improved glycemic control and lower blood lipids, body weight and inflammation, as well as reduced premature mortality,” says Harris-Pincus.

Starchy vs. Nonstarchy Vegetables: Which Are Better for Blood Sugar?

“Nonstarchy vegetables like broccoli, leafy greens and peppers have the advantage because they contain very little carbohydrate and have minimal impact on glucose levels,” says Palinski-Wade. “But that doesn’t mean starchy vegetables like potatoes, corn and peas are bad for you. These foods can absolutely be part of a healthy diet, even when managing diabetes.”

It’s important to remember that everyone responds to carbohydrates differently. Factors like overall diet quality, physical activity level, gut health and metabolic well-being can all impact how your blood sugar responds to certain foods.

Other Tips for Better Blood Sugar

Here are some other expert-recommended ways to help support more stable blood sugar levels:

• Eat your vegetables first. An older study found that eating vegetables and protein before carbohydrates at a meal reduced blood sugar levels after the meal by about 29% at 30 minutes and 37% at 60 minutes. “It’s a small shift in how you build and eat your plate that can make a meaningful difference over time, without having to eliminate the foods you love,” says Palinski-Wade.

• Build a balanced plate. Harris-Pincus recommends filling half your plate with nonstarchy vegetables, one-quarter with starchy vegetables or other higher-fiber carbohydrates like whole grains or beans, and one-quarter with a lean protein source. Also, be sure to include heart-healthy unsaturated fats like olive or avocado oil when cooking.

• Cool your starchy grains before eating. Just like with potatoes, cooking and then chilling rice or pasta before reheating them increases their content of resistant starch, which can help slow digestion and reduce rises in blood sugar.

• Prioritize fiber throughout the day. Nearly 95% of Americans don’t meet the daily fiber recommendations. Filling your plate with more nonstarchy vegetables, legumes and whole grains is an excellent way to help meet your fiber needs and support long-term blood sugar control.

Our Expert Take

Both starchy and nonstarchy vegetables should be part of a well-balanced diet. However, if you’re looking to better manage your blood sugar, you should pay close attention to how many starchy vegetables you eat, how you prepare them and what you pair them with. Nonstarchy vegetables provide a solid foundation for blood sugar management, while starchy vegetables can be included as part of a well-portioned, balanced meal. If you’re managing diabetes or prediabetes and want personalized guidance, working with a registered dietitian or certified diabetes care and education specialist can help you develop an eating plan for your specific needs.

Read the original article on EatingWell