- Dietitians say you don’t have to avoid starchy veggies if you’re trying to lose weight.
- Many starchy veggies, like corn, butternut squash and potatoes, provide filling fiber.
- Peas are rich in slowly digested protein, which also promotes satiety.
When it comes to weight loss, some foods unfairly get the cold shoulder. And starchy veggies are a prime example. While starchy vegetables do contain more carbohydrates than their nonstarchy counterparts, that doesn’t mean they’re off-limits for weight loss. In fact, dietitians say there are some starchy vegetables that can even be helpful.
So, if you’ve sworn off of peas, potatoes, corn and other starchy vegetables, read on. These five picks can actually be your allies for weight loss.
1. Green Peas
These tiny, teeny pulses aren’t just fun to scoop up with your spoon or smash with the back of your fork. They may help you drop some weight, too. Green peas contain just 117 calories per cup, uncooked. That’s far less than other starches like pasta or rice, says Melissa Mitri, M.S., RD. “You can even swap them in as a lighter alternative to these options,” she says.
Another reason peas are great for weight loss? Each cup packs an impressive 8 grams of fiber. This slowly digested nutrient helps with weight loss by keeping you full, explains Mitri. Peas also happen to be 79% water, which also fills your belly, making it easier to eat less at meals.
And there’s more. Peas contain 8 grams of plant-based protein per cup. Like fiber, protein is slowly digested for better satiety and fewer blood sugar dips. Paired with their fiber, that adds up to even more appetite-suppressing benefits. Peas’ protein does more than just help you eat less. Research shows that including protein as part of a low-calorie eating plan can also help preserve muscle and support fat loss.
If you’re worried about peas’ carbs, you might be surprised to learn that they only contain about 20 grams of carbohydrates per cup. So, there’s no need to fear them! Keep a bag handy in your freezer to toss into soups, salads, pasta and risotto.
2. Sweet Potatoes
Don’t let the word sweet fool you. One medium baked sweet potato contains just 103 calories and a reasonable 24 grams of carbs. It also gives you 4 grams of fiber and a little protein (2 grams). Like all the veggies on this list, sweet potatoes are practically fat-free.
In addition to helping you naturally satisfy your sweet tooth, these spuds are loaded with nutrients. “For relatively few calories, they deliver an impressive mix of vitamin A, vitamin C and potassium, along with natural fiber that helps you feel satisfied longer and makes portion control easier,” says Michelle Cardel, Ph.D., M.S., RD.
Sweet potatoes make a smart substitute for refined carbs. For a more satisfying alternative to white toast, try sweet potato toast. Or, spiralize them into noodles for a high-fiber pasta swap.
3. Butternut Squash
Still on the fence about sweet potatoes? Try butternut squash! This bright orange veggie provides the same natural sweetness as its orange-colored pal, with even fewer calories and carbs, yet nearly double the fiber. One cup of cooked butternut squash contains an impressive 7 grams of fiber for just 82 calories, with 22 grams of carbs.
Like sweet potatoes, its subtly sweet flavor can help curb cravings for less-nutritious sweet foods, while its satisfying texture can help prevent overeating, says Bonnie Taub-Dix, RDN.
Butternut squash is also incredibly versatile. You can roast, bake or even grill it. And there’s no need to spin your wheels trying to figure out how to peel it. Just pick up some peeled, cubed butternut squash at your grocery store. Then roast a big batch to toss into soups, stews, salads and grain bowls. You can even use roasted butternut squash as a topping to transform a bowl of hummus into a hearty meal.
4. Corn
Corn on the cob may bring back childhood memories of summer barbecues and picnics. But that’s not the only reason to love it. Corn packs fiber and protein without too many calories, says Taub-Dix. It’s also naturally sweet, which can help quash sweet cravings.
“While many people fear corn, it has a rich nutrient profile, including fiber that supports satiety and slows digestion,” says Mitri. “Even though corn is a vegetable, it’s also considered a whole grain, a category of foods shown to support a healthy weight.”
One medium ear of corn contains 2 grams of fiber and 3 grams of protein for just 77 calories with a moderate 17 grams of carbs.
“When it comes to calories, it’s not the corn that’s the carrier. It might be the butter you roll it in,” says Taux-Dix. So, skip the butter and sprinkle on a little salt or some elote seasoning instead. Or, grill it for even more sweet, smoky flavor. You can also toss some kernels into a quick salad or give them a sauté in a skillet with a little olive oil, garlic and onions.
5. White Potatoes
White potatoes may, perhaps, be the most judged and misunderstood starchy vegetable. While they’re frequently shamed for their high carbohydrate content, the truth is it’s often how they’re prepared that sends their calories over the top.
One 5-ounce cooked potato only contains 118 calories. In return, you’ll net 2 grams each of filling fiber and protein. Potatoes are a little higher in carbs than other starchy veggies (about 27 grams per 5-ounce serving). But consider all the nutrition you’ll get in return. Potatoes are an excellent source of immune-boosting vitamin C and provide potassium for healthy blood pressure and B vitamins for energy.
Before you dive in, there are a few caveats to know about. The first is to keep high-fat toppings to a minimum and opt for lower-fat cooking methods, like boiling or baking, instead of frying. The other is to keep an eye on portion size. Some potatoes can be huge. So, if yours looks unnaturally large, split it in half to share with one of your meal companions. Or, wrap up the extra half and pop it in the fridge. You can always dice it up later to toss into an egg skillet or a mayo-free potato salad.
Our Expert Take
If you’re trying to lose weight, there’s no reason to fear starchy veggies. Dietitians say many of them can actually help you achieve your weight-loss goals and score important nutrients while you’re at it. Green peas, sweet potatoes, corn, butternut squash and white potatoes are all great picks. They provide fiber and some protein to help you stay full and satisfied. And, they contain fewer calories and carbs than you might expect. In addition, they’re rich in vitamins and minerals and are virtually fat-free. Of course, how you cook them and what you top them with matters. So, skip the butter, cheese and sour cream and think lower-calorie cooking methods, like boiling, roasting or baking. Then, go ahead and dig in!
