According to Mahalo.com, starch is a carbohydrate made of many units of glucose joined by glycosidic bonds. It is made by plants, and is found in many foods such as potatoes, corn, rice and bread. Starches may be refined, such as in white bread, white rice and crackers. Unrefined starches are found in whole grains such as wheat bread, brown rice and oatmeal. There has been much controversy about the role of starches in the diet. Some people believe that carbohydrates cause weight gain, and others believe that carbohydrates, in moderation, provide a good source of energy. While most foods do contain some starch, there are foods available that are not laden with carbohydrates.
Non-Starchy Vegetables
Non-starchy vegetables include broccoli, cabbage, carrots, eggplant, artichoke, asparagus and many others. According to the American Diabetes Association, these vegetables have less than 5 grams of carbohydrates per serving, and most of the carbohydrates are in the form of heart-healthy fiber. When choosing non-starchy vegetables, look for fresh, frozen or canned varieties that do not contain added sugars or salt. For greatest health benefits, select vegetables with varying colors since they will contain different nutrients. Add servings of non-starchy vegetables to your diet by adding a salad to lunch or dinner and incorporating vegetables into your favorite dishes.
Eggs
The egg is a nutrient-dense food that does not contain starch. Eggs are made of a yellow yolk and the egg white. Many individuals avoid eating the yolk since it contains most of the cholesterol. According to Incredibleegg.org, eggs are rich in protein, choline, riboflavin, folate, vitamin D and unsaturated fats while having a small number of calories. World's Healthiest Foods references a weight loss study in which individuals were given a breakfast of either eggs or a bagel. Individuals eating the egg breakfast for eight weeks lost twice as much weight and lost significantly more waist circumference than those who consumed a starchy bagel for breakfast over the same period of time.
Lean Meat/Poultry/Seafood
Individuals on low carbohydrate diets often turn to lean meat, poultry and seafood for meal choices. These foods have plenty of filling protein, but do not contain starches. The United States Department of Agriculture food pyramid guide recommends that adults consume 5 1/2 to 6 1/2-ounce equivalents of these products daily. Besides protein, these foods have lots of B vitamins, iron, vitamin E and zinc. It is important to select lean meats and skinless poultry to avoid consuming excess saturated fat, which can increase cholesterol levels.
