Starch is a common carbohydrate. Starch exists not only in bread, noodles and rice, but also in many vegetables.

But the proportion of starch in different vegetables is more or less. Those vegetables with more starch are called starchy vegetables, and those with less starch are called non-starchy vegetables. Starch vegetables are not only rich in carbohydrates, but also high in calories.

Generally speaking, the calorie and carbohydrate content of starchy vegetables will even be three times or more than that of non-starchy vegetables.

Some common starchy vegetables: beans, pumpkins, corn, potatoes (sweet potatoes, purple potatoes, potatoes), taro, yam, lotus root slices, carrots and so on.

Non-starch vegetables: common green leafy vegetables, bean sprouts, broccoli/cauliflower, cucumbers, zucchini, mushrooms, tomatoes, etc.

Can starchy vegetables be used as staple food?

Whether pumpkin and sweet potato can be eaten as staple food for a long time has always been a controversial topic.

Pumpkin, lotus root and sweet potato are all starch vegetables, but the carbohydrate content in them is still different. For example, potatoes and corn have higher carbohydrate content. 200 grams of potatoes contain about 40 grams of carbohydrates, and the same amount of corn contains about 30 grams of carbohydrates. (emphasize that these figures are for your reference. Even the same kind of vegetables and fruits, different varieties and planting conditions will lead to a little difference in nutritional components. )

However, the carbohydrate content of some varieties of pumpkin is relatively low, and the carbohydrate content of 200 grams of pumpkin may be only about 10-20 grams. If you are not familiar with the variety of pumpkin, a simple way to judge is to look at the taste of cooked pumpkin. The more waxy the taste, the higher the carbohydrate content.

So although pumpkin and sweet potato corn belong to starchy vegetables, pumpkin is not suitable as a staple food for a long time.

In addition, because pumpkins and carrots are rich in beta-carotene, if you eat pumpkins and carrots every day for a period of time, excessive intake of beta-carotene may make your skin yellow. But once you stop or eat less of these foods rich in carotene, your skin color will return to normal.

If you like eating pumpkin very much, first of all, you should increase the amount, generally by increasing the amount of pumpkin you eat to get enough carbon water; Secondly, control the number of times, don't use pumpkin as the staple food of all meals, such as using pumpkin as the staple food for dinner and eating brown rice for brunch; In addition, you can also use pumpkins instead of some staple foods, such as making some pumpkin rice and so on. (Gollum shared the practice of pumpkin rice before)

Carrots, lotus roots and all kinds of beans are the same because of their low carbohydrate content. It can partially replace the staple food, but it cannot be used as a staple food to provide carbohydrates for the body for a long time.

Let's take a meal in the picture above as an example. If you look at some vegetarian bloggers abroad, you will find that their food is often like this. There will be almost 2-3 carbon sources in it, and the fat is as good as that in protein.

A common misunderstanding is that eating coarse grains will make menstruation run away. It is hormonal imbalance that makes menstruation run away, not because you eat coarse grains. Many people's unbalanced diet or poor nutrition will affect their hormones, but if your diet and nutrition keep up, even eating coarse grains will not make you miss your menstruation.

Some girls mistakenly think that menstruation is gone because she ate coarse grains, but in fact, it is because she didn't eat enough sweet potatoes/corn/pumpkins, and protein and healthy fat couldn't keep up, so it is possible to finally impress hormones in the body, thus affecting menstruation.

However, pumpkin and lotus root are very suitable for making some healthy snacks with high carbon water because of their low carbohydrate content.

Today, I want to share the recipe of baked lotus root slices, which I stole from a favorite Beijing healthy restaurant "Benzhiwei". Lotus root itself has lower carbohydrate content than potatoes and sweet potatoes, and higher dietary fiber content, which is comparable to potato chips on the market, but high fiber and nutrition.

I don't mind having fat in my diet, so I use two kinds of oils in this recipe to enrich the taste. If you want to be low in oil and calories, you should put less oil, lower the oven temperature and increase the baking time. Long-term low-temperature baking will dry all the water in the lotus root slices, thus making the lotus root brittle.

Crispy baked lotus root slices