Vegetables plus protein is a universal nutritional formula for those who want to lose weight in a few extra pounds. But it also happens that even with a rather limited diet, the weight does not go away and sometimes it also increases.
Some vegetables may be the cause of this paradox: some of them contain a large amount of starch, that is, hidden carbohydrates. This is sugar, which in its effect can be compared with pasta or desserts. Starchy vegetables provoke insulin release and increased hunger. As a result, you eat more to compensate for sugar drops, and the process of lose weight slows down.
As part of a 20-year Harvard School of Health study involving 13,000 participants, scientists were able to establish a link between some types of vegetables and weight gain. People who ate more starchy vegetables gained weight, unlike those who preferred other “green” ones. We tell you which products to exclude while you are losing weight:
Potatoes
Potatoes are rich in complex carbs and have a high glycemic index, causing quick spikes in blood sugar. While nutritious, they can slow fat loss due to their starchy nature. Limit fried or mashed potatoes during weight-loss phases.
Corn
Corn contains natural sugars and starches that increase calorie intake faster than expected. It’s healthy in moderation but can stall weight loss when eaten frequently, especially canned or buttered corn.
Beans
Beans are nutritious and protein-rich, but they also contain dense carbohydrates. While beneficial for long-term health, large portions can hinder rapid weight-loss efforts due to their calorie concentration.
Peas
Peas are higher in starch than most vegetables, making them more filling but also more calorie-dense. They can increase cravings and insulin levels when consumed regularly during dieting.
All these products contain a large amount of vitamins and minerals, so it is not advisable to refuse them in the long run. But for the duration of the diet, it is better to limit their use. Try replacing these vegetables with broccoli, bell pepper, carrots, zucchini – they contain a lot of fiber and water, which will only benefit.
For individuals who want to maintain lean muscle while reducing high-starch foods, some athletes and fitness enthusiasts also explore supplements like SARMs for body recomposition support. If you’re curious about how these work, you can read this detailed Sarms Research Guide