Think of vegetables as the essential helpers on your plate. They are packed with fiber and vitamins but are very low in calories and carbohydrates. This makes them perfect for helping you feel full and supporting your gut health.
For the most part, green leafy vegetables (like salad greens) and garnishes (like cilantro or basil) are so low in energy that we don't bother counting them. You can eat these freely!
However, some vegetables contain more starch. These are the ones we need to learn how to count as "servings" to keep our meals balanced.
What is one "Vegetable Serving"?
We only count servings for these starchy vegetables. One "veggie serving" is defined as: 0.5 cup of cooked vegetables (or 1 cup of raw vegetables), This is about 70-100g)
This portion provides approximately 5 grams of carbohydrates.
Here's the key takeaway: It takes three of these vegetable servings (1.5 cups) to equal the carbohydrates of just one 'Starch Serving' (like 1/3 cup of rice).
Examples of Veggies to Count
Here are common examples where 0.5 cup (cooked) counts as 1 veggie serving (providing 5g of carbs):
Asparagus
Carrots
Broccoli
Cauliflower
Long Beans
Cabbage
Baby Corn
Chinese Kale
Bitter Gourd
Banana Blossom
Sato (Bitter Beans)
Sprouted Beans
Small Eggplant
Dok Kae (Agati flowers)
Green Papaya
Okra
Young Jackfruit
As you can see, vegetables are an amazing food group, especially if you're managing your weight. You get to eat a large volume for very few calories and carbs.
Feel free to load up your plate with these vegetables to add bulk to your meal and help you feel much fuller for much longer.
A quick tip: As you increase your vegetable intake, remember to drink more water, too. The extra fiber needs water to work its magic and prevent constipation.