Starch is a type of complex carbohydrate. During digestion, large-branched starch molecules undergo several steps before they are eventually converted into glucose, your body's main energy source. Vegetables usually fit into one of two categories: non-starchy or starchy. Non-starchy vegetables have only trace amounts of starch, whereas starchy vegetables have high starch levels. While both types of vegetables count towards your vegetable servings for the day, the high-carbohydrate content of starchy vegetables may be a concern if you are diabetic or if you are following a strict low-carb diet.
Not all types of squash are counted as starch in your diet. Zucchini and summer squash are non-starchy, versus acorn, pumpkin, and butternut squashes, which are high in starch. A 1-cup serving of these starchy types of squash contains approximately 80 calories. Roughly 75 percent of the calories come from carbohydrates, which equals about 15 total grams of carbohydrates that are mainly in the form of starch. A small amount of carbohydrates in these types of squash come from various types of sugar.
All varieties of potatoes are counted as starch. Whether you love fingerling, russet, Idaho or sweet potatoes, you'll get a large amount of starch. One cup of mashed potato or a large 6-ounce baked potato each provide around 160 calories and 30 grams of carbohydrate. This equates more than 75 percent of calories from carbohydrates, which like many types of squash, is also primarily starch.
Peas and Corn
Having a side of peas, a corn-on-the-cob or a mixed side of peas and corn, also contributes a large amount of starch to your diet. A one-half cup serving of peas or corn, or a combination of both, has about 80 calories and 15 grams of carbohydrates, which is mostly in the form of starch. Half of a large corn-on-the-cob, weighing 5 ounces, also has around the same nutritional content.
Several other types of veggies fall into the starch category. Parsnips are rich in starch, providing 22 grams of total carbohydrate, almost all starch, in a three-quarter-cup cooked serving. Yams, which are similar to sweet potatoes, have roughly the same starch content as other potatoes. Hominy, a type of processed corn that is dried or canned, is loaded with starch. A three-quarter cup of hominy has 80 calories and 15 grams of carbs, primarily in starch form.
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