Starchy vegetables are high-quality carbs that contain

valuable nutrients, but they’re more calorie-dense

than non-starchy, water-rich varieties, so be sure to
eat them in moderation.
Starchy vegetables are high-quality carbohydrates that are rich in
vitamins, minerals, and fiber. Unlike poor-quality carbs, such as white
bread, regular pasta, and other refined-grain products, starchy
vegetables like sweet and white potatoes, winter squash, peas, and
corn offer ample nutrition and are a great addition to your diet when
prepared in a healthy way. That said, starchy vegetables are higher in
calories than nonstarchy vegetables (like leafy greens, green beans,
broccoli, cauliflower, peppers, cucumbers, carrots, mushrooms, and
celery), so it’s important to moderate your portions, especially if you’re
trying to lose weight. Because of their high starch content, starchy
vegetables raise blood-sugar levels more than nonstarchy types, so
individuals with diabetes need to be especially careful about limiting
their intake.

Starchy vegetables are a good source of fiber. A high-fiber diet aids in

weight loss and weight management since fiber fills you up quickly
and staves off hunger. Moderate portions of starchy vegetables at
meals (such as half a baked potato or half a cup of corn, peas, or
winter squash) are a nutritious addition to any weight-loss plan. Eating
a diet rich in fiber can also help lower cholesterol and reduce the risk
of heart disease and stroke.

Some starchy vegetables contain antioxidants like vitamin C, lutein,

zeaxanthin, beta-carotene, and beta-cryptoxanthin that may help
reduce your risk of cataracts and macular degeneration. These
antioxidants also help keep your skin, hair, and bones healthy.

Winter squash and sweet potatoes are some of the richest sources of
beta-carotene, which contributes to the growth and repair of the
body’s tissues and may also protect your skin against sun damage.
Beta-carotene is converted to vitamin A in the body, and food sources
of beta-carotene are the best way to get your vitamin A, since
extremely high doses of pre-formed vitamin A in supplements can
cause serious health problems. (Food sources of beta-carotene are
entirely safe, since the body tightly regulates how much beta-carotene
is converted into vitamin A.) Winter squash like acorn and butternut
also provide another carotenoid called beta-cryptoxanthin, which may
decrease your risk of developing inflammatory conditions, such
as arthritis.

Some research suggests that folate and vitamin B6, two B vitamins
found in starchy vegetables, may reduce your risk of cardiovascular
disease and slow age-related memory loss. Your scalp, hair follicles,
and growing hair also benefit from these two B vitamins. And since
folate contributes to the production of serotonin, it may help ward off
depression and improve mood. In addition, vitamin B6 helps create
dopamine, a mood neurotransmitter that may help
combat PMS symptoms.

Some of the minerals commonly found in starchy vegetables include

potassium, magnesium, and zinc. Potassium and magnesium may
help lower blood pressure and cardiovascular-disease risk, preserve
bone health, and relieve PMS symptoms. Magnesium may also help
ward off migraine headaches. Zinc is a mineral that contributes to
tissue growth and repair throughout your body. It helps keep your skin
and hair healthy, and is found in the retina of the eye, where it helps
fight macular degeneration.