These plant foods are nutrient-dense (having more vitamins, minerals, and antioxidants) but contain lower amounts of carbohydrate and energy compared to the starchy vegetables. Plantains: 1/2 medium, raw. Butternut squash: 2 cups. Corn: 1 cup kernels. Non-Starchy Vegetables Artichokes. Whole grains. Like all carbs, it provides glucose -- your body and brain's main fuel. While they are a good source of energy and can be part of a healthy diet, it’s important for someone with diabetes to eat them in moderation. Select starchy foods such as beans, whole grains and starchy vegetables to increase your nutrient intake and help meet your calorie needs. Dried beans. Broccoli. Wheat. Let’s go on to learn what non-starchy vegetables are, why they are good for the body, and the complete list of them. Along with sugars and fiber, starch is one of three types of carbohydrates. Quinoa. Read on to learn more about starchy vegetables: Corn. An average serving size is 3 ounces, which is about the size of a deck of cards. Artichoke hearts. Non-starchy vegetables are a very healthy food choice and a healthy diet will contain a number of servings of non-starchy vegetables each day. Here is the starchy carbs list that will help you know what fruits, vegetables, grains and snacks contain starch. Eating vegetables helps reduce risks of: Although the vegetables mentioned in this list usually provide 15 grams of carbohydrates and about 80 calories Non starchy foods play a crucial role in diet management in diabetic patients, hypertensive patients and obese individuals. Where you can, choose wholegrain varieties, and eat potatoes with their skins on for more fibre. Oats. List Of Non-Starchy Foods. Starchy Vegetables Acorn squash: 2 cups. Cereals. Salad greens provide good sources of vitamins and minerals, but do not contain starch. Starchy foods such as potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat, as shown by the Eatwell Guide. Very Lean Meats (0-1 gram fat/ounce) Chicken or turkey, white meat, Cucumber. A root vegetable is defined as “a fleshy enlarged root of a plant used as a vegetable.” Common types of root vegetables include: potatoes, beets, parsnips, carrots, celeriac, sweet potatoes, Jerusalem artichokes, jicama, yams and turnips. Sugars are simple carbohydrates. Fish. Onions. Non-starchy vegetables are low in calories, high in vitamins and minerals, and are a great fiber source. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. The extra fiber helps us feel full, controls hunger, and supports success with weight loss. Green Peas (1/2 cup). These include beans, such as garbanzo, kidney, pinto and black beans; starchy vegetables, such as sweet potatoes; acorn squash; green peas and corn; and whole grain products, such as oatmeal and whole-wheat bread. Some Vegetables. Mushrooms. Bulgar. Pumpkin. For more complete lists of starchy and non-starchy vegetables, you can turn to sources such as the American Diabetes Association, but common starchy and non-starchy vegetables include: Starchy Vegetables. Find out why wholemeal is best, how much you should eat, and how to reduce the risk of acrylamide. Legumes. We all know that vegetables are healthy for us, but have you ever heard of non-starchy vs. starchy vegetables and thought to yourself, ‘ what are non-starchy vegetables?