Starchy Vegetables: What Are They and their Benefits?

We all know we should eat more vegetables and with such a wide variety that should be easy right? Sometimes the number of different types of vegetables can be overwhelming. The easiest way to break it down is into two categories: starchy vegetables and non-starchy vegetables. In this article, we will look at starchy vegetables and their benefits.

Starchy Vegetables

What Are Starchy Vegetables?

Starchy vegetables as the name suggests are vegetables with higher starch content. They are higher in carbohydrates but they are considered a healthy source of carbohydrates. We need carbohydrates to survive and getting our carbohydrates from healthy vegetables is much better than getting them from sugar or processed flour. Due to their high carbohydrate content, they are usually more filling than their nonstarchy vegetable counterparts. They also have a lower water content than non-starchy vegetables.

List of Starchy Vegetables

  • Potatoes
  • Carrot
  • Beans
  • Butternut Squash
  • Beetroot

5 Starchy Vegetables And Their Benefits

So now we know what starchy vegetables are let’s look at 5 of them and what their individual benefits are:


Let’s start with everyone’s favorite. Potatoes get a bad reputation due to the cooking methods, they are often deep-fried or served with butter but potatoes are a great source of healthy carbohydrates and are packed with nutrients. They are a great source of fiber which helps to keeps your blood sugar and cholesterol levels in balance. Potatoes are known to provide high satiety to calorie ratio meaning you will stay fuller for longer and not feel like snacking.


Known for helping eyesight, carrots have a load of nutrients while being low in calories. Vitamin A is the vitamin that boosts eyesight but it also gives skin a glow from within and helps to speed up healing whilst lycopene and polyacetylenes prevent cancer.


Chickpeas, lentils, kidney beans, black beans all come with a wide range of nutrients and health benefits. All bean have their benefits but they share a few common vitamins and minerals. They are high in protein which helps build muscles, fix tissue, and keeps us feeling full. Folate keeps red blood cells healthy and contributes to healthy pregnancies. They are also considered a pre-biotic which feeds your healthy gut bacteria.

Butternut Squash

Like carrots, butternut squash has high levels of Vitamin A. The magnesium and potassium found in butternut squash contribute to bone health. Vitamin E is an antioxidant that reduces the risk of age-related conditions (such as Alzheimer’s).


Beetroots are a powerhouse of vitamins. Vitamin C is found in high levels in beetroot, vitamin C is important for the immune system and helps to keep skin healthy. Iron is an essential mineral that supports many functions in the body and can reduce tiredness. Beetroot juice is often used as a pre-workout to provide a boost of energy before hitting the gym.

With so many vitamins, minerals, and benefits starchy vegetables are important for any diet. Don’t let the carbohydrates put you off or you will be missing out on so many easily accessible health benefits.

Starchy Vegetables | Image

Starchy Vegetables: Top 5 Starchy Vegetables & Their BenefitsPin

Last Updated on June 26, 2021

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