Starchy foods are high in carbohydrates and are the main energy source in your body. Foods high in starch are likely to spike your blood sugar and make it drop quickly. This is why you may feel hungry again after eating a potato or a piece of white toast. According to My Pyramid, you should consume between 6 and 8 oz. of grain foods each day. About half of that needs to come from whole grains, which are less starchy.
Vegetables
Some vegetables are higher in starch than others. Individual servings of starchy vegetables include 1/2 cup of corn, 1/4 of a large baked potato, 1/2 cup mashed potatoes, 1 cup butternut squash and 1/2 cup of sweet potato. Each of these veggies contain about 15 g of carbohydrates per serving, according to MayoClinic.com. Vegetables are naturally fat-free and low in calories. Consuming the skin from a potato or sweet potato, will add fiber to your diet. Adding butter or cheese to your side of starchy veggies will add additional fat and calories.
Breads
You may want a starch-filled bread or wrap for your sandwich at lunchtime. The more refined the flour is, the quicker your body will digest the bread. Your body will process white bread quicker than wheat bread. This may be helpful for you if you are looking for a quick burst of energy. Half a bagel or two slices of reduced-calorie bread each have around 30 g of carbohydrates. A whole English muffin, two six inch tortillas or one 12-inch tortilla also each contain about 30 g of carbs.
Cereals, Grains and Side Dishes
Breakfast foods such as 1 1/2 cups of puffed cereal, 1/2 cup of oatmeal and 1/2 cup of grits each contain 15 g of carbohydrates. One cup of frosted cereal has as many as 30 g of carbs. You have many options of starchy carbohydrate side dishes. A 1/2 cup side of white rice or couscous has approximately 25 g of carbohydrates. Your pasta dish is full of carbs. One cup of pasta contains 45 g.
Snacks
Enjoy 1 1/2-cups of baked potato chips or baked tortilla chips and you will consume 30 g of carbs. Adding a small package of oyster crackers to your soup can increase your carbohydrate intake by 15 g. You can also enjoy 3 cups of white popcorn. This snack contains around 15 g of carbohydrates. An ounce of pretzels or two rice cakes have around 20 g. Pack these foods so you have quick access to starchy carbohydrate foods when you need them.
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