Starchy foods, according to the Food Standards Agency, should make up about a third of the food you eat. Starchy foods are rich in carbohydrates, an essential macronutrient which is the preferred source of energy for the body. In addition to energy, many starchy foods are high in fiber, important for digestive health, as well as B vitamins, iron, magnesium and manganese. Starchy foods provide half of the calories of fats, thus are important for weight management.
Rice, Grains and Cereals
Rice, grains and cereals are starchy, carbohydrate-rich foods. According to the Mayo Clinic, some examples of foods in this category include brown, wild, basmati, abborio and white rice or rice noodles; also couscous, bulgur wheat, popcorn, barley, grits, pasta, quinoa, tabbouleh and wheat germ. Starchy cereals include granola, old-fashioned or quick-cooking oats, cream of wheat or farina, ready-to-eat bran flakes, shredded wheat and puffed rice cereal.
Breads and Crackers
There are dozens of starchy breads and bread products---and these may be the first food items that come to mind when thinking of starches. Examples of breads and bread products include bagels, bread made from pumpernickel, rye, white or whole-grain flour, chapati, English muffins, hamburger and hotdog buns, Kaiser rolls, pancakes and waffles, pita bread, corn or flour tortillas and flatbread. Starchy snacks include breadsticks, pretzels, crackers and rice cakes.
Legumes and Vegetables
There are a wide variety of legumes, such as lentils and starchy beans, in this food category. Some examples include beans: pinto, black, kidney, navy and soy; also black-eyed peas, chickpeas and split peas---green and yellow. Starchy vegetables are those that are higher in carbohydrates---more like breads and cereals than their leafy green counterparts. Examples of starchy vegetables include corn, green peas, parsnips, plantains, sweet or white potatoes, lima beans, canned pumpkin and acorn or butternut squash.
