4 “Bad” Vegetables You Should Eat for Weight Loss, According to Dietitians

We’ve all seen lists of “good” and “bad” foods. While some foods are more nutritious than others, this demonization of certain foods can be harmful—and inaccurate. Take vegetables as an example. If you’re trying to lose weight, you’ve likely heard that eating more vegetables is helpful since they’re high in fiber and low in calories. However, some vegetables, like potatoes, have unjustly earned the badge of being “bad” for weight loss. 

Often referred to as starchy vegetables, these veggies are higher in calories and carbohydrates, leading some to believe that starchy vegetables should be avoided if you’re trying to lose weight. However, these veggies have a lot to offer in the nutrition department and can support your weight-loss goals. We asked dietitians to weigh in on the veggies they most commonly see labeled as “bad” for weight loss—and why these foods deserve a spot on your plate.

4 “Bad” Vegetables You Should Eat for Weight Loss

White Potatoes

The humble potato is often at the top of the “do not eat” list. “Potatoes are often demonized for their starch content and high glycemic index, particularly when fried or heavily processed,” says Angela Konegni, M.S., RD, a renal dietitian and owner of Radish Nutrition LLC. But that doesn’t mean potatoes should be off the table. 

“Studies have shown that potatoes rank high on the satiety index, meaning they keep you full longer, reducing the need for snacking,” says Konegni. Specifically, potatoes contain resistant starch—a type of carbohydrate that “resists” digestion. In addition to aiding with satiety, resistant starch supports a thriving and diverse gut microbiome by feeding friendly bacteria in your large intestine. These beneficial gut microbes can support your weight-loss efforts by positively influencing fat storage, chronic inflammation and hunger and fullness hormones. 

So, how can potatoes fit into a healthy diet? It’s all in the preparation. Deep-fried potatoes, like french fries and potato chips, are high in calories and saturated fat, whereas “boiled or baked potatoes (with the skin) are lower in calories and incredibly filling due to their resistant starch and fiber” says Konegni. 

Craving potatoes yet? Try this comforting Instant Pot Potato Soup or this one-pan Chickpea & Potato Hash. 

Carrots

Carrots are another veggie that has unfairly earned a bad reputation. According to Jessie Winstead RD, LD, an Atlanta-based registered dietitian and creator of Health Down South, “Carrots get a bad rap for being ‘too high in sugar,’ but their natural sweetness comes with fiber, vitamins and antioxidants that support overall health.” 

Carrot’s high water and fiber content help keep you full, making them a great choice for weight loss, explains Winstead. In fact, a 2021 study suggests that eating carrots may reduce your risk of obesity. Carrots are also low in calories—1 cup of raw chopped carrots has only 52 calories.  

Carrots’ naturally crunchy texture makes them a nutritious alternative to chips and perfect for scooping up dips like hummus. Cooked carrots are also delicious. Try them roasted with tahini and chickpeas or pureed into a creamy carrot soup. 

Green Peas

Green peas are another frequent flier on the “bad” list thanks to their starch content and natural sweetness. However, they offer a nutritional combination that many other vegetables don’t. “Green peas are a standout vegetable, offering a rare combination of 8 grams of fiber and 8 grams of protein per cup,” says Kimberly Jackson, M.P.A., RD, LD.  “This dynamic duo plays a crucial role in promoting satiety, helping you feel fuller for longer.” Plus, adopting a higher-protein diet that incorporates a variety of protein-rich foods, like green peas, can be an effective weight-loss strategy.

Other benefits of peas? They’re budget-friendly, convenient and versatile. Keep a bag of frozen peas in your freezer to easily boost the nutritional content of soups, casseroles, salads, curries, grain bowls and more. 

Here are a few of our favorite recipes featuring green peas: Quinoa with Peas & Lemon, Creamy One-Pot Orecchiette with Sausage & Peas, and Chickpea Potato Curry.

Sweet Corn

A hallmark of summer, corn is often rumored to be high in sugar and to cause weight gain. While it is sweet, one small ear of corn contains just 5 grams of natural sugar, along with several important vitamins and minerals. Not to mention, corn is relatively low in calories—122 calories per one plain ear of corn—and provides 3 grams of filling fiber. Keep in mind that adding ingredients like butter or cheese to your corn tacks on calories. 

Like potatoes, corn is a source of resistant starch, which may help with weight management. Corn-based foods like corn tortillas, popcorn, whole grits and cornmeal are considered whole grains. In addition to being more nutritious than their refined counterparts, whole grains have been linked with benefits for weight management. 

Next time you have fresh or frozen corn on hand, try one of these tasty recipes: Fresh Sweet Corn Salad, Black Beans & Corn with Poached Eggs, or Salmon Tacos with Corn & Pepper Salsa. 

The Bottom Line

Often vilified for their starch content, vegetables like white potatoes, carrots, green peas and corn offer a variety of important nutrients that may help, rather than hinder, your weight-loss efforts. Many factors affect the number you see on the scale, and it’s important to remember that no one food—or vegetable—will make or break your weight-loss efforts. Rather than focusing on specific foods, adopting a balanced eating pattern is the best long-term strategy for weight loss.