Many starchy vegetables still have high levels of fiber or complex carbohydrates, releasing sugar into the blood more slowly, helping to stabilize blood sugar after eating.
In research on carbohydrates and the glycemic index of vegetables, many vegetables have significant carbohydrate content but contain fiber and complex carbohydrate structural components that help limit post-eating hyperglycemia.
Root vegetables such as peas, lentils, sweet potatoes (when processed properly) and some stem vegetables rich in soluble carbohydrates have been studied to cause less blood sugar spikes than refined starch sources.
Peas and lentils are typical examples of starchy vegetables that are good for blood sugar control. They not only provide carbohydrates but also contain high levels of fiber, plant protein and minerals, which help slow down digestion and reduce the rate of glucose absorption into the blood. This helps avoid post-eating blood sugar "shocks".
A clinical nutrition study also showed that when replacing a portion of carbohydrate-rich foods with high GI with lentils or peas, post-eating blood sugar and insulin needs both decrease significantly in healthy people.
This shows the stable blood sugar effect of complex carbohydrate sources in beans.
Sweet potatoes are classified as starchy vegetables but have a low to moderate glycemic index, especially when boiled instead of grilled/fried. Nutrition experts point out that sweet potatoes have a GI of about 41-50 when boiled, compared to 79-94 when grilled or roasted - this is explained by the high water and fiber content that helps carbohydrates release slower.
Therefore, boiled or steamed sweet potatoes with the peel are a healthier starch choice than white potatoes, helping to maintain stable blood sugar and provide long-term energy.
Some other starchy vegetables are still considered friendly for blood sugar control when eaten with a reasonable diet and combined with fiber or other ingredients:
Carrots - have low GI when eaten raw or lightly boiled and contain a lot of beta-carotene, which helps improve insulin sensitivity.
Young peas and lentils - provide complex carbohydrates + fiber to help reduce glucose absorption.
Vegetables that harmonize with protein and healthy fats (e.g., lentils cooked with green vegetables, sweet potatoes with peanuts, vegetable salad...) all help reduce the effects of starch on blood sugar.
