Starches are a class of complex carbohydrates that makeup a variety of different foods. In the body, starches and other carbohydrates provide energy required by the brain and the nervous system. Diet restrictions are typically not recommended unless under the supervision of a health care provider. Consult your registered dietitian for a full list of acceptable healthy foods that you can enjoy daily.
Grains and Cereals
All breads, grains and cereals are classified as starches. Some examples of starchy breads include whole-grain bread, rye, bagel, muffin, pancake and tortillas. Various grains are also considered starches such as quinoa, barley, buckwheat, couscous, bran, oatmeal and wheat germ. Pasta, rice, crackers, chips and pretzels contain starchy grains so check labels carefully when avoiding starches.
Vegetables
Starches are also readily found in vegetables and other plants. For example, potatoes, yam, corn, pumpkin and squash are all classified as starchy vegetables. However, you can still enjoy many vegetables if you are eliminating starches from your diet. Some examples of non-starchy vegetables include green leafy vegetables such as asparagus, arugula, Brussels sprouts, kale and turnips. Peppers, onions, tomatoes, eggplant and cucumbers are some other vegetables that you can enjoy in place of starchy vegetables. The American Diabetes Association recommends to consume at least three to five servings of vegetables daily for good health.
Legumes
Legumes, peas and lentils should also be limited if you are eliminating starches from your diet. Legumes includes dried beans such as pinto, navy, lima and kidney beans. Legumes also provide sources of protein. Therefore, you can replace them with other non-starchy foods that provide protein such as dairy products, lean meats and nuts.
Considerations
Starchy foods are sources of many vitamins, minerals, fiber and protein. As with any diet restrictions, eliminating certain foods from your diet can be detrimental your health if not supervised by a health care provider. You may still enjoy a variety of non-starchy fruits, nuts, seeds, dairy, lean meats and fatty fish. A well-balanced diet will ensure you still get a variety of essential nutrients daily. At the grocery store, choose non-starchy vegetables that are without sauces and low-sodium, recommends the American Diabetes Association.
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