Pumpkin and corn are not vegetables, nutritionist warns; advises smart buffet choices

Many popular "vegetables" often found in buffet-style meals, such as pumpkin, corn, potatoes, taro, and yams, are primarily sources of carbohydrates, not true vegetables, according to nutritionist Hsu Tzu-chia. This common misconception can lead to unintentional overconsumption of carbs.

Hsu points out that when selecting dishes at a buffet, people often believe they are eating enough vegetables simply because they fill their plates with various side dishes. However, items like pumpkin, corn, lotus root, and even sweet potato noodles are classified as whole grains or starches. This means a seemingly healthy plate could be overloaded with carbohydrates if these "vegetables" are chosen alongside rice.

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When choosing dishes at a buffet, people often believe they are eating enough vegetables simply because they fill their plates with various side dishes.

To make healthier choices, Hsu recommends a three-step approach: first, select two servings of actual vegetables, ensuring one is a dark leafy green; second, choose one palm-sized portion of protein like fish, chicken, lean pork, eggs, or tofu; and finally, adjust the amount of rice based on the carbohydrate content of the chosen side dishes. If the sides include items like pumpkin or corn, the rice portion should be reduced. Hsu also advises balancing cooking methods, suggesting one heavier dish paired with two lighter ones to avoid an overly rich meal.

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These are mainly classified as whole grains and starches, and require special attention during classification.