Not All Veggies Are the Same: Starchy and Non-Starchy Vegetables You may remember being told to eat your veggies when you were younger. As an adult, it’s still important to prioritize vegetables in your eating plan. While all have health benefits, veggies can nourish your body in different ways. A vegetable’s starch (i.e., carbohydrate) content changes how your body processes and uses its nutrients, which ultimately affects your operational capabilities and well-being. Understanding Vegetable Types Vegetables come in many shapes, sizes and colors. All contain carbohydrates, or carbs, though how much determines whether it’s considered a starchy or non-starchy vegetable. For example, a serving of spinach is at most 1 gram (g) of carbs, whereas a serving of baked potato is around 35g of carbs. Both are vegetables, yet they have very different roles in supporting your body’s needs. A well-rounded eating plan includes both starchy and non-starchy vegetables. Understanding how each fuels your body can help you optimize your performance. Starchy Vegetables Non-Starchy Vegetables Starchy vegetables are those with more carbs and calories – they generally contain 2-3 times more carbs than non-starchy vegetables but may contain much more. Some starchy vegetables like peas and corn reduce gut inflammation and keep blood glucose in check, which supports your physical and mental performance. Others, such as beans and chickpeas, also contain plant-based protein. Choosing protein-rich vegetables adds volume to your meals and helps you hit your daily macronutrient goals. In general, starchy vegetables tend to leave you feeling full for longer and are recommended in moderation. Examples include: Beans Carrots Corn Lentils Peas Potatoes Non-starchy vegetables contain low amounts of calories and carbs. They’re mostly made of water, which helps you stay hydrated. Many are high in fiber, vitamins and minerals, despite having less than 30 calories per half cup. Since they’re low-calorie and filled with nutrients, non-starchy veggies are ideal for weight management. Adding more of them to your plate causes you to feel fuller faster, making you less likely to reach for calorie-dense foods. This helps prevent weight gain and protects against cancer, type 2 diabetes and other health conditions. Examples include: Broccoli Mushrooms Onions Peppers Spinach Tomatoes Health Benefits of Vegetables Vegetables are packed full of essential vitamins and minerals. Many contain high levels of potassium and antioxidants, which protect against cell damage, strengthen your bones and support heart health. As a Warfighter, these nutrients are important for reducing injury during strenuous operational tasks like running, squatting and lifting heavy items. Starchy and non-starchy vegetables are also rich in fiber, which plays a key role in your digestive health and weight management. How to Eat More Vegetables Due to their array of health benefits, it’s recommended to consume at least 3 servings of vegetables every day. One serving includes one cup (raw or cooked) for most vegetables, 2 cups of leafy greens (raw) or half a cup of vegetable juice. Hitting this target helps you perform at your best and lowers your risk for chronic conditions. Adding more servings to your eating plan can further improve your health, leading to better blood pressure and reduced inflammation. Get creative Many meals have the ingredients mixed together, like sandwiches and pasta. Increasing the number of vegetables in these types of meals boosts their flavor and nutritional value. Try adding veggies to your pizza, casseroles and soups to start. You can also incorporate extra veggies, such as onion and tomato, as burger or taco toppings. Other ideas include adding spinach to pasta or pizza sauce and making omelets with mushrooms or peppers. Add vegetables as sides If you can’t incorporate vegetables into your main entree, consider how you can add them in as sides. For example, pair a roasted chicken breast with two different veggies, such as green beans and carrots or asparagus and sweet potato. Aim to fill at least half of your plate with vegetables at every meal. Sub out your meat When building meals, try replacing meat or other animal-based proteins with vegetables. For instance, adding chickpeas, beans and corn to your salad instead of chicken or egg. Choosing vegetables over animal-sourced products lowers your cholesterol intake and supports weight management goals. You can also wrap sandwiches with leafy greens instead of bread for extra veggies. Mix it up Sometimes eating the same thing gets boring, but preparing it differently can keep meals exciting. Prioritize boiling, baking and steaming your vegetables, as these cooking methods typically retain the most nutrients. Other healthy options include heating frozen or canned varieties with little to no added salt and sugar. You can also use spices and herbs to add more flavor without extra calories or fat. Eating vegetables improves your health, performance and readiness. Strive to incorporate veggies into every meal, whether cooking at home, at the chow hall or eating out. If you consistently struggle to reach 3 servings a day, talk to your command’s nutrition specialist or a registered dietitian about your current eating plan. Additional ResourcesWarfighter Wellness - “Heart-Healthy Foods”Warfighter Wellness - “Try This Instead! Healthy Recipe Swaps”Warfighter Wellness - “What to Know About the Dietary Guidelines for Americans, 2025-2030”ReferencesDrewnowski A, Maillot M & Vieux F. - “Multiple Metrics of Carbohydrate Quality Place Starchy Vegetables Alongside Non-starchy Vegetables, Legumes, and Whole Fruit”Harvard T.H. Chan School of Public Health - “Vegetables and Fruits”Healthline - “What’s the Difference Between Starchy and Non-Starchy Vegetables?”U.S. Department of Agriculture and U.S. Department of Health and Human Services - “Dietary Guidelines for Americans, 2020-2025”U.S. Department of Agriculture and U.S. Department of Health and Human Services - “The Scientific Foundation for the Dietary Guidelines for Americans, 2025-2030”
