Starchy, High-Carb Vegetables vs. Non-Starchy, Low-Carb Vegetables Chart

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Because the starchy (high carbohydrate) vs. non-starchy (low carbohydrate) vegetables are so important to keep separate in the my low-carb/nonfat and healthy fats diet, I came up with yet another chart to help me keep them straight.

Here’s a recap: low-carb/nonfat meals can contain either starchy or non-starchy vegetables (although the starchy, high-carb vegetables must still be limited). Nonfat/no-starchy carbs meals and high healthy fat meals cannot contain starchy, high-carb vegetables, unless they’re strictly limited and there are no other starches or grains in the meal.

Non-Starchy Vegetables1

Starchy vegetables2

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans
  • Beans (dried)
  • Beets
  • Carrots
  • Corn
  • Parsnips
  • Peas
  • Potatoes
  • Pumpkin
  • Squash, winter
  • Sweet potatoes
  • Turnips
  • Yams
  • Parsnips
  • Plantain
  • Taro
1 Copied from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/non-starchy-vegetables.html 2 Copied from http://www.md-health.com/Starchy-Vegetables.html
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