Starchy Foods: Best Options and When to Avoid (2024)

Starchy foods are one of the three types of carbohydrates: fiber, sugar, and starch. Depending on the type, starchy foods can affect your body differently. Not all starches are refined, but many processed foods contain refined starches. It's important to understand how different starchy foods affect your body so you can choose the best ones for your diet.

Best Starches to Add to Your Plate

1. Potatoes

Potatoes, including sweet potatoes, are a rich source of energy-sustaining carbs. White potatoes contain vital nutrients like potassium, vitamin C, and fiber—especially when eaten with their skin intact. These nutrients support heart health, immune function, and digestion. Sweet potatoes are high in beta-carotene, an antioxidant that promotes eye health and boosts immunity.

2. Corn

Whole corn is high in dietary fiber, which aids digestion and promotes stable blood sugar levels. It also offers vitamins essential for immune function and energy metabolism. All forms of corn (e.g., cornmeal, cornstarch) contain antioxidants like lutein and zeaxanthin, which protect against the blue light emitted from devices like phones and laptop screens.

3. Rice

All types of rice—such as white, brown, jasmine, and basmati—are gluten-free and provide essential nutrients and energy, with whole-grain options offering more fiber and nutritional benefits. Brown rice, a whole grain that retains the bran and germ, provides more fiber, vitamins like B6, and minerals such as magnesium, which support heart health and digestion.

4. Bread

Whole-grain breads, which include whole wheat bread, retain the bran, germ, and endosperm in the grains used to make them. Whole grains offer plenty of fiber, vitamins like B vitamins, and minerals such as iron and magnesium, which are good for digestion, heart health, and energy metabolism. Fortified bread can offer added vitamins and minerals, while whole-grain varieties deliver longer-lasting satiety (a satisfied feeling of fullness) and can be a positive influence on overall health due to their fiber and nutrient density.

5. Pasta

Whole-grain pasta, including whole wheat pasta, retains more fiber, vitamins like B vitamins, and essential minerals such as iron and magnesium, which support heart health, digestion, and energy. Traditional white pasta is more processed and lower in fiber, but it provides quick-digesting carbohydrates. Pasta is low in fat and can be part of a balanced diet, especially when paired with nutrient-dense toppings like vegetables, lean proteins, and healthy fats.

6. Cereal

Whole-grain cereals, such as those made from oats or whole wheat, are rich in fiber, which supports digestion, promotes heart health, and helps regulate blood sugar. Many cereals are also fortified with essential vitamins and minerals, making them a convenient way to get additional nutrients to your diet. However, highly processed cereals can be low in fiber and high in added sugars, so choosing whole-grain, low-sugar options provides the best nutritional value.

7. Oats

Oats contain soluble fiber (a fiber that dissolves in water) that helps lower cholesterol and support heart health. They also provide essential nutrients like B vitamins, iron, and magnesium. Oats have a low glycemic index, releasing energy slowly and helping maintain stable blood sugar levels. Their fiber content also supports digestion and keeps you feeling fuller for longer after eating.

8. Legumes

Legumes include beans, peas, and lentils and are excellent sources of slow-digesting energy. Their high protein content sets them apart from other starchy foods. Legumes are also packed with fiber, which supports digestion, heart health, and blood sugar management. They provide essential vitamins and minerals for energy production, red blood cell formation, and healthy blood pressure.

9. Plantains

Plantains are a good source of fiber, which aids digestion and helps regulate blood sugar levels. They are also packed with essential vitamins and minerals, such as vitamin C, vitamin A, and potassium. These are important for immune function, eye health, and heart health by maintaining healthy blood pressure.

10. Tapioca

Tapioca is derived from cassava, a root vegetable containing a high concentration of carbohydrates (primarily as starch). Tapioca is low in fat and protein but provides a fuel source for the body. It's often used as a thickening agent in foods like puddings.

Why Are Starchy Foods Important?

Dietary starches are a type of carbohydrate in many plant foods. They're complex carbs because they comprise long chains of sugar molecules, which the body breaks down into glucose for energy. Their structure inherently takes longer to digest than simple sugars (like white sugar you might add to a cake recipe or find in sodas).

The two types of starches are:

• Digestible starches: These are digested into glucose and used for energy. Foods rich in digestible starch include grains (like rice, wheat, and oats), starchy vegetables (such as potatoes, corn, and peas), and legumes (like lentils and beans).
  
• Resistant starches: These are not fully digested in the small intestine, so they reach your large intestine, where they act like fiber. Resistant starch is abundant in foods like green bananas, cooked and cooled potatoes, and certain legumes.
  

Because they take long to digest, starches provide a steady release of energy. Overall, the healthfulness of starches depends on their source, as unrefined starches are generally more nutrient-dense than refined ones.

The best starchy foods to add to your plate are nutrient-dense, minimally processed options that provide long-term energy and essential nutrients like fiber, vitamins, and minerals.

Starchy foods to add to your plate include:

• Legumes, including beans, chickpeas, green peas, and lentils
• Sweet potatoes
• Whole grains, such as quinoa, brown rice, 100% whole wheat bread, and oats
  

These starchy foods deliver slow-digesting carbs that help keep you fuller for longer. They can help support healthy blood sugar regulation and help prevent overeating at or between meals, which is important for managing a healthy weight.

Reasons to Cut Back on High-Starch Foods

There are plenty of nutritious starchy foods that can benefit your health. However, certain ones may be best minimized in your diet, especially if you want to prioritize better blood sugar regulation. These include:

• Certain starchy foods (e.g., white bread, rice, snack foods made with white flour, and sugary cereals) can cause rapid blood sugar spikes.
• A diet high in starchy foods can contribute to insulin resistance (an improper response to insulin, resulting in prolonged high blood sugar and the need for more insulin to regulate blood sugar), which can increase your risk for type 2 diabetes.
• Consuming a diet high in energy-dense starchy foods can contribute to weight gain and increase insulin resistance risk.
• Some high-starch foods (particularly refined ones) are not good sources of essential nutrients, fiber, vitamins, minerals, and antioxidants in fruits, vegetables, and whole grains.
  

Low-Starch Foods for Diabetes

Incorporating more complex carbs and non-starchy foods into your diet can help improve diabetes management. Some research indicates that while eating vegetables is good for overall health, non-starchy vegetables may have more protective benefits.

Incorporating a balance of low-starch foods into your diet can help manage diabetes more effectively by supporting steady blood sugar control, weight management, and overall health.

Vegetables

Some great examples of low-starch vegetables include:

• Bell peppers
• Cruciferous veggies, like kale, broccoli, and cauliflower
• Cucumbers
• Leafy greens, like spinach and Swiss chard
• Mushrooms
• Tomatoes

Protein and Fats

Additionally, certain lean proteins have a minimal impact on blood sugar and can help support weight management and preserve lean muscle mass. Nuts and seeds, including the following: provide satiating healthy fats and protein without spiking blood sugar:

• Almonds
• Cashews
• Chicken
• Fish
• Flaxseed and chia seeds
• Turkey
• Walnuts

Legumes

Legumes, such as these: provide protein and fiber to help support healthy blood sugar levels:

• Beans
• Lentils
• Peas

Whole Grains

Consume whole grains with low glycemic indexes (meaning they don't dramatically spike your blood sugar) in moderation, such as:

• Barley
• Quinoa
• Wild rice
  

Gluten-Free Starchy Foods

There are plenty of nutritious, gluten-free, starchy foods you can include in a balanced diet. inlcuding:

• Amaranth
• Buckwheat
• Corn and its products, such as cornmeal and polenta
• Quinoa
• Rice (brown, wild, and black)
• Sweet potatoes
• Tapioca

These gluten-free starchy options are safe for those with gluten sensitivities and offer diverse flavors and nutritional benefits to enhance any meal.

Summary

Starches are a type of carbohydrate and an essential source of energy. It's important to recognize that some starches are more nutritious and more slowly digested than others and offer more health benefits. Prioritizing high-fiber starches that provide an array of vitamins and minerals and non-starchy foods is an excellent approach to a healthy diet pattern for blood sugar regulation and overall wellness.