The American Institute for Cancer Research (AICR): e.News: Non-starchy Vegetables

There is a “probable link between consumption of non-starchy vegetables in particular and reduced cancer risk…. Non-starchy vegetables include the following categories: leafy greens such as lettuce and spinach; cruciferous vegetables like broccoli, cabbage and bok choy; and allium vegetables like onions, garlic and leeks. Cucumbers, squash, peppers and tomatoes – botanically classified as fruits – also fall into this category.

…Starchy vegetables, defined in the report as roots, tubers and plantains (most notably, potatoes, cassava and sweet potatoes), differ from their non-starchy cousins in their nutrient content and calorie count.

…Although starchy vegetables are more concentrated in calories than non-starchy veggies, they remain nutritious staples in a balanced diet. These foods provide many nutritional benefits. Potatoes, for example, supply almost twice the potassium of a banana. Starchy vegetables also provide dietary fiber, which may play a role in colon cancer prevention.

…[N]on-starchy vegetables supply a broader array of micronutrients. Specifically, the panel cites the potent anti-cancer effects of plant foods containing Vitamin C, carotenoids such as beta-carotene and lycopene, folate and a variety of phytochemicals.”

We should try to eat “at least five servings of a variety of non-starchy vegetables and fruits… each day. One half-cup of cut vegetables or one-cup of raw leafy greens each count as one ‘serving’.”

Some examples of non-starchy vegetables:

“Artichoke hearts, Asparagus, Bean sprouts, Beets, Bok Choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collard greens, Cucumber, Eggplant, Green beans, Hearts of palm, Jicama, Kale, Leeks, Mushrooms, Mustard greens, Okra, Onions, Pea pods, Peppers, Radishes, Rutabaga, Sauerkraut, Spinach, Summer squash, Swiss chard, Tomato, Turnips, Water chestnuts, Zucchini”