Starchy Vegetables: What Are They and their Benefits?

Last Updated on November 3, 2023

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

Starchy Vegetables: What Are They and their Benefits? 2 Pin

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
  • Beans
  • Butternut Squash
  • Beetroot
  • Corn
  • Lima beans
  • Water chestnuts

7 Starchy Vegetables And Their Benefits

So now we know what starchy vegetables are let’s look at 7 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.


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

Butternut squash has a tan exterior and a bulbous shape with a smooth, creamy interior that is rich in vitamins A and C, potassium, and fiber. It is a versatile vegetable that can be roasted, baked, boiled, steamed, or sautéed and can be used in a variety of dishes, including soups, stews, casseroles, and salads.


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.


Corn is a starchy vegetable that is rich in carbohydrates, fiber, and essential nutrients like vitamin C, thiamine, and folate. It is also a good source of antioxidants, which can help protect the body against damage from harmful molecules called free radicals. Corn is commonly used in many different types of cuisine, including Mexican, American, and Indian. It can be eaten fresh, roasted, boiled, grilled, or baked, and is often used in dishes like soups, salads, stews, and casseroles. Corn is an important crop worldwide, with the United States being the largest producer of corn in the world.

Lima beans

Lima beans, also known as butter beans, are a type of legume that are native to South America and have been cultivated for thousands of years. They are named after the city of Lima, Peru, where they were first cultivated. Lima beans are a good source of protein, fiber, iron, and other essential nutrients. They are also low in fat and calories, making them a healthy addition to any diet.

Water chestnuts

Water chestnuts are a type of starchy vegetable that grow underwater in marshes, ponds, and shallow lakes. They are native to Asia and have been cultivated for thousands of years. Water chestnuts are a good source of fiber, potassium, and other essential nutrients. They are also low in calories and fat, making them a healthy addition to any diet. Water chestnuts have a crunchy texture and a slightly sweet flavor. They are often used in Asian cuisine, particularly in stir-fries and salads.

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.

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