Spotlight: Nonstarchy Vegetables

Have you ever heard people say, "I'm avoiding carbs, so I'm going to have a salad."? Did you realize that statement is inaccurate? Yes, there are two classes of vegetables when it comes to nutrition content- starchy (corn, peas, potatoes- discussed in a previous post), and nonstarchy. But did you realize nonstarchy vegetables have carbohydrates too? It's just in smaller amounts than starchy vegetables.  Per serving, nonstarchy vegetables have about 5 grams of carbohydrates, 2 g of protein and 25 calories. 

Vegetable Overview

• 1/2 cup cooked
• 1 cup raw

Examples 

• amaranth
• artichoke (and hearts)
• asparagus
• green beans
• beets
• broccoli
• Brussels sprouts
• cabbage
• carrots
• cauliflower
• celery
• cucumber
• eggplant
• green onions/ scallions
• greens (collard, kale, mustard, turnip)
• hearts of palm
• jicama
• leeks
• mushrooms
• okra
• onions
• radishes
• pea pods
• peppers
• rutabaga
• sauerkraut
• spinach
• squash (summer, zucchini)
• sugar pea snaps
• swiss chard
• tomato
• turnips

Next on the list, meat and meat substitutes!