Starchy – includes corn, peas, plantains, potatoes, squash, and yams.
Non-starchy – including artichokes, asparagus, beets, broccoli, carrots, cauliflower, cucumber, eggplant, leeks, mushrooms, onions, peppers, salad greens, spinach, tomato, and zucchini.
Both types are part of a proper diet. Go ahead and eat non-starchy vegetables in abundance. Starchy selections contain more sugar, hence portion size need to be kept in check.
The best way to get all of the health benefits of these nutrient powerhouses is to eat a variety of colors. Yellow, orange, and red choices provide vitamin A, green provide folate, vitamins, and phytochemicals, which are compounds found only in plants that provide great health benefits, such as reducing the risk for cancer and heart disease.
Choose dark green and dark yellow vegetables most often, such as romaine lettuce, broccoli, spinach, peppers, chilies, and carrots. When at the supermarket or produce stand, choose darker veggies over lighter ones. For example, choose romaine lettuce over iceberg, dark leafy greens, and deep yellow and deep red over light yellow and light red. Color can vary vegetable to vegetable, so look around before choosing the piece that you want.