Parsnips
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They are an excellent source of soluble and insoluble dietary fibre.
The root is rich in many B-complex groups of vitamins such as folic acid, pyridoxine (vitamin B6), thiamine (B1), and pantothenic acid (B5) as well as vitamins E & K.
In addition, it also has good levels of iron, calcium, copper, potassium, manganese and phosphorus.
Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.
Parsnips contain many poly-acetylene anti-oxidants that have anti-inflammatory, anti-fungal, and anti-cancer functions.
Butternut Squash
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Butternut squash has the highest levels of natural poly-phenolic flavonoid compounds like a- and ß-carotenes, cryptoxanthin-ß, and lutein from any root vegetable.
These compounds convert into vitamin A inside the body and deliver same protective functions of vitamin A on the body, such as helping to maintain skin, hair, and eye health and may help prevent and manage arthritis.
It is rich in B-complex group of vitamins such as B9, B1, B2, B3, B5, and vitamin B6, which helps maintain healthy hair and may help reduce PMS symptoms.
It also contains minerals like iron, zinc, copper, calcium, phosphorus, and potassium.
Main Health Benefits
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These vegetables provide excellent sources of fibre that has a myriad of health benefits.
They are packed full of antioxidants that protect the body from damage of any kind, including ageing.
They are great for skin, hair and eye health, due to their excellent vitamin A levels
Starchy veg produce energy and the B vitamins that the body requires as co-factors.
STARCHY
VEGETABLES
Health Problems
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Not many to highlight as starchy vegetables are nutritional powerhouses.
The only problems are normally associated with them being carbohydrates – any eaten in excess can be problematic.
Some people with IBS are sensitive to fibre-rich vegetables like peas and experience discomfort after eating them.
The Bottom Line:
Starchy vegetables should be an important part of our daily diet, as they provide
important carbohydrates, essential vitamins and minerals, and huge amounts of
fibre. Furthermore, they are often touted as being healthier alternatives to grain carbohydrates, as they don’t contain lectins that can interfere with the absorptive
and digestive capacity, and bacterial balance of the gut. So, don’t forget that these
can be eaten alone instead of other carbs. They are so versatile, absorb flavours well and can be the perfect comfort food, so try them steamed, roasted or mashed
with or without spices.
WELCOME
Each month our nutritionist
Gary Baverstock
provides some basic science
and unbiased information, to
help demystify certain
popular foods in our diet.
Starchy Vegetables
Sweetcorn
● Both starchy and non-starchy vegetables are an important part of our diet.
● They offer plenty of fibre, vitamins and minerals, but are relatively low in calories.
● The major difference between starchy and non-starchy vegetables is that they have higher starch contents, thus they are also higher in calories.
● Starchy vegetables include several types of roots, bulbs and kernels.
● Types include corn, peas, parsnips, potatoes, pumpkin, squash and yams.
● Starchy vegetables need to be cooked before you eat them.
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Carbohydrates in the Body
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Starch is a type of complex carbohydrate that needs the following steps to break down in the gut:
● Saliva in your mouth breaks complex starch molecules into maltose, which is a simple carbohydrate chain.
● Once maltose molecules reach your small intestine, they are further broken down into glucose – the simplest form of carbohydrates and the primary source of energy for all cells, including brain cells.
No more than a 1/4 plate of carbs should be eaten at any one sitting, as this should provide adequate energy until the next meal – any more could cause weight gain.
So if these are eaten with other carbs, like rice, or pasta then they should be limited also, or consumed instead.
Carb Content and Calories
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Starchy vegetables provide approximately 15 grams of carbohydrates per 100g serving, versus non-starchy vegetables that usually have less than 5 grams.
One serving of starchy vegetables provides approximately 80 calories, versus a single serving of non-starchy vegetables that has a minimal 25 calories.
Nutritional values of selected Starchy Vegetables
Starchy Veg
Calories
Net Carbs
Fibre
Glycaemic
Index
Glycaemic
Load
Sweetcorn (Boiled)
81 cals
17g
2g
55
8
Sweet Potato (Boiled)
76 cals
15g
3g
44
7
Peas (Boiled)
84 cals
11g
5g
48
6
Parsnips (Boiled)
71 cals
13g
4g
97
6
Butternut Squash (Boiled)
40 cals
7g
3g
51
4
Based on 100g Values of Cooked Vegetables – Source: nutritiondata.com (Net Carbs + Fibre = Total Carbs)
Corn contains good levels of fibre, which helps lower cholesterol, reduces your risk of type 2-diabetes, and keeps you feeling full, thereby helping with weight loss.
Corn has high levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and lutein, xanthins and cryptoxanthin pigments along with vitamin A, as well as ferulic acid.
These may help prevent and manage arthritis, cataracts and macular degeneration, and may play a vital role in preventing cancers, aging, and inflammation.
It also contains good levels of the B-complex group (B9, B1, B2, B3, B5, and vitamin B6) that function as co-factors to enzymes during substrate metabolism.
Further, it contains healthy amounts of some important minerals like zinc,
magnesium, copper, iron, and manganese
Sweet Potato
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Apart from providing good amounts of fibre and its health benefits (see sweetcorn)…
...It is also an excellent source of beta-carotene, an antioxidant that may help prevent and manage arthritis, and maintain skin, hair, and eye health.
It also contains good levels of the B-complex group (B9, B1, B2, B3, B5, and vitamin B6) that function as co-factors for various enzymes during metabolism, and vitamin C, which supports joint health and may help protect against arthritis.
Sweet potato provides the vital minerals (iron, calcium, magnesium, manganese, and potassium) that are very essential for enzyme, protein, and carbohydrate metabolism.
Peas
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Green peas are rich in fibre and phytosterols, especially ß-sitosterol – plant sterols that help to lower cholesterol levels.
They are a good source of folate (B9) that may help reduce the risk of cardiovascular disease and slow age-related memory decline, and other essential B-complex vitamins such as B5, B1, B2 & B6.
Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.
Peas also supply vitamin C, a powerful antioxidant, which helps keep skin, hair, and eyes healthy, and vitamin K, which some research suggests may help preserve bone health.