Many Vietnamese commonly consume boiled corn, stewed pumpkin, or fried taro as vegetable dishes or sides. However, nutritionist Xiao Wei-lin from Taiwan, China, emphasizes that these seven familiar foods are significant sources of starch. They should be factored into the main carbohydrate portion of meals, as overlooking this can result in an intake of carbohydrates exceeding daily requirements.

The carbohydrate content in one serving of pumpkin is equivalent to about 1/4 bowl of rice. *Bui Thuy*

Xiao Wei-lin explains that within the six main food groups, corn is categorized as a whole grain, akin to rice and noodles. A single corn cob provides a starch content comparable to one bowl of rice.

Pumpkin, with its vibrant orange color, is often perceived as a vegetable. However, one serving of pumpkin contains carbohydrates equivalent to approximately 1/4 bowl of rice. Similarly, taro and yam, frequently used in side dishes or soups, are high in starch and should be considered main staples.

Lotus root is another starch source often overlooked in stews. A single segment of lotus root can contain carbohydrates equivalent to a small portion of rice. Lima beans and peas, despite their appearance, are also starchy foods. In contrast, edamame, being rich in protein, is classified with meat, fish, and eggs, not as a starch.

Water chestnuts, a popular autumn snack, also contain significant carbohydrates.

Xiao Wei-lin clarifies that these seven foods are not inherently unhealthy. The problem arises when individuals consume them as additional vegetable sides with their rice meals, unknowingly adding substantial starch to their diet.

To manage daily carbohydrate intake, the expert advises incorporating these tubers and seeds into the main starch component of meals. Rather than consuming extra rice, individuals can substitute it with an equivalent portion of these foods, ensuring nutritional balance and continued enjoyment of their meals.

My Y (According to Yahoo TW)