Vegetables can be divided into two groups: starchy and low-starch. Potatoes, sweet potatoes, corn, and peas belong to the starchy group; while broccoli, bell peppers, eggplant, spinach, asparagus, lettuce, and celery contain less starch.

Starchy vegetables often provide more carbohydrates and energy per serving, but they still contain fiber, vitamins, and minerals. For weight loss, choosing appropriate portions and balancing total energy intake is more important than completely eliminating these foods.

High carbohydrate content

According to Eating Well, a low-starch vegetable diet can support weight loss by reducing total carbohydrate and calorie intake. Non-starchy vegetables such as cauliflower, cabbage, and water spinach are very low in energy but rich in soluble fiber. This fiber absorbs water, slowing stomach emptying, which helps reduce overall calorie intake.

In addition to prioritizing low-starch vegetables, it is advisable to increase protein-rich foods and healthy fats in a weight loss diet. These foods help maintain muscle mass, prolong satiety, contribute to reducing total calorie intake, and limit blood sugar fluctuations.

Fried sweet potatoes are high in carbohydrates and have a high glycemic index. Photo: Anh Chi

Potential to increase blood fat levels

High levels of circulating fats such as triglycerides and LDL cholesterol (often referred to as "bad" cholesterol) can increase the risk of heart disease and stroke. A low-carbohydrate diet can help improve blood lipid levels and enhance overall health.

According to Health, starchy vegetables contain many carbohydrates, which the body breaks down into glucose, potentially raising blood sugar. When carbohydrate intake exceeds energy needs, the liver can convert the excess into fatty acids and triglycerides.

The body prioritizes burning calories from carbohydrates first. If one consumes many starchy vegetables, excess calories from starch will be converted into fat tissue stored around internal organs, leading to weight gain and fat accumulation.

Rapid blood sugar increase

When consumed, starch from vegetables breaks down into glucose, causing blood sugar levels to rise rapidly, particularly with high intake. Over time, this can affect insulin sensitivity, especially for individuals with type 2 diabetes. Excess energy and carbohydrates, even from vegetables, are converted by the body into stored fat, making weight loss challenging.

According to Very Well Health, a low-starch diet limits daily carbohydrate consumption, focusing instead on protein and fat, which can stimulate muscle gain and fat burning, even at rest.

Individuals aiming for weight loss should not completely eliminate starchy vegetables but rather adjust appropriate portions to ensure intake of fiber, vitamins, minerals, antioxidants, and beneficial plant compounds. Prioritize cooking methods such as boiling and steaming to limit calorie intake.

By Anh Chi (Compiled)