What makes non-starchy vegetables, well… non-starchy? And exactly which veggies are starchy vegetables? Knowing the answer can be a lifesaver to your weight loss program!
Here’s the most definitive list ever, with over 125 vegetables from A to Z to keep you on track.
Let’s Start With Non-Starchy Vegetables…
The reason these are called non-starchy vegetables is because they are very high in water content while low in starches. Overall, they contain much more water and fiber than starch.
These veggies are typically the leaves and stems of a plant or part of the seeding body that has very small seeds that can’t store much in the way of starches
Alfalfa sprouts
Artichoke
Artichoke hearts
Arugula
Asparagus
Avocado
Baby bok choy
Baby corn
Bamboo shoots
Bean sprouts
Bell peppers (all)
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage (all)
Cactus leaf
Carrots, raw (cooked carrots are starchy)
Cauliflower
Celery
Chayote
Chicory
Chinese cabbage
Collard greens
Crookneck squash
Cucumber
Cushaw squash
Daikon radish
Dandelion greens
Dark leafy greans (ALL are your friends!)
Dill pickles
Eggplant
Endive
Escarole
Fennel
Garlic
Ginger
Green beans
Green onions
Hearts of palm
Herbs (thyme, parsley, basil, cilantro, rosemary, dill, sage, mint, lemongrass, wasabi)
Horseradish
Hot peppers (all– as much as you can handle, hot stuff!)
Iceberg lettuce
Italian beans
Jalapeno peppers
Jicama
Kale (all)
Kimchi
Kohlrabi
Leeks
Lettuce (all)
Mushrooms (all)
Mustard greens
Okra
Olives
Onions
Pepproncinis
Portabello mushrooms
Purslane
Radicchio
Radishes
Rapini
Red cabbage
Romaine
Rutabaga
Sauerkraut
Scallions
Seaweed (all)
Shallots
Snap peas
Snow peas
Spaghetti squash
Spinach
Summer squash
Swiss chard
Tomatillos
Tomato
Turnip greens
Turnips
Water chestnuts
Watercress
Wax beans
Yard-long beans
Yellow squash
Zucchini
How Non-Starchy Vegetables Help with Weight Loss
The high fiber and water content means that they will fill you up without contributing excess carbohydrates when you are following a low-carb diet. You’ll want to focus on non-starchy vegetables if you are trying to lose weight.
Non-starchy vegetables are also very rich in important vitamins and minerals. This is very important when you are trying to lose weight because you end up eating less overall food– so every nutrient counts!
And Here Are The Starchy Vegetables…
As you read this list, you’ll find that most of these vegetables have or are large seeds or seed bearing bodies. These contain starch to give their seedlings the energy to sprout and grow into a whole new plant.
Acorn squash
Adzuki beans
Beets
Black beans
Black-eyed peas
Butternut squash
Chickpeas
Carrots, cooked (when carrots are softened by heat, they become starchy)
Corn
Edamame
Fava beans
Garbanzo beans
Green peas
Horse beans
Kidney beans
Lentils
Lima beans
Mung beans
Navy beans
Parsnip
Peanuts (yep, peanuts are a legumes and belong on this list!)
Peanut butter
Pinto beans
Plantain
Potato (any kind or color)
Pumpkin
Red beans
Refried beans
Soybeans
Split green peas
Split yellow peas
Sweet potatoes
Taro
Tofu
White beans
Winter Squash
Yams
Yucca
How Starchy Vegetables Affect Weight Loss
It’s not that starchy vegetables are BAD for you, but they contain more starches than water. The high starch content means that people who are trying to lose weight may have to work harder to do it because there are so many carbs in them. Furthermore, they are not usually as dense in vitamins and minerals as their non-starchy counterparts.
Once you get to your goal weight, you can try slowly re-introducing starchy vegetables. If you don’t gain weight, great! But if you do notice a little weight gain, then you’ll probably want to eat non-starchy vegetables in limited quantities. Fill that gap with more on non-starchy vegetables from above.
Hey, did we miss any? What are your favorite non-starchy vegetables? Let us know in the comments below!
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So which burn fat? Isn’t that the point of the article? Not just a list of vegetables.
Thanks for your comment! You’ll find that the list of Non-starchy vegetables are the ones that can help burn fat. The starchy vegetables can stall fat-burning; that’s why we recommend avoiding those while in weight loss phase.
Thank you, thank you!! For years I have wanted a definitive list of better-for-you veggies! (A generic “leafy greens” just doesn’t cut it for me.) I’ll be making a copy of these lists and posting them on my refrigerator.
Hi Tanya!
I’m glad we could help! (:
Kimchi is not a vegetable. It is a dish.
Thanks for your comment, Rose! We do get many people asking questions about things such as sauerkraut, pickles, and kimchi. We felt it would be useful to include these things in the list.
If cooked carrots are on the starchy vegetables why are they in the vegetable packets?
If cooked carrots are on the starchy vegetables why are they in the vegetable packets?
Good question, Pattie! You’ll notice that we do include some starchy vegetables in our menu items. Things like cooked carrots, corn, and lima beans. The reason we ask you to avoid those foods is to discourage you from adding more to your program. We’ve supplied just enough to give you fiber, nutrients, and healthy energy so you can lose weight. I hope that helps!
I am nursing a hurt knee which keeps me from exercising. Got any suggestions? Being 75 yrs. old doesn’t help either. Seems like my metabolism is slower than ever. Weight loss has not taken place for me during this first 8 days of the diet. Have followed all instructions including drinking my water. Thx
Hi there, Sherry!
Have you tried any non weight-bearing exercises such as rowing, stationary biking, or water aerobics? Just pick something that is fun to you and doesn’t worsen your injury. If you can’t exercise at all, do what you can and keep your diet 100% on point. Progress is progress, whether slow or fast. (:
I have just gotten Botox injections in my backside from my Neurologist and he says I can use the recombinant bike only. Not crazy about me walking for awhile yet. This is why it is so important for me to lose at least 30 lbs. I also suffer from sleep apnea n hope will have another sleep test soon. I figure this too prevents weight loss. It is a vicious circle. That’s why it is so frustrating, but a must to lose weight.
Aw, it sounds like you are dealing with a lot, Sherry. But I am glad to hear your determination to lose the 30 lbs. You can do this!
What about fruits? Since they’re natural sugars, should they be avoided?
Hi Pat,
Fruits are wonderful, but if you are trying to lose weight it is best to limit their intake during that time. We recommend one apple a day while you are in weight loss phase.
Once you reach your goal weight, fruits can be added back in. I’d start adding them in slowly and in small portions, watching for any weight gain as I do.
Let me know if you have any other questions, I’d be happy to help!