List Of Nonstarchy Carbohydrate Foods

The three main types of carbohydrates are fiber, sugar and starch. You can get fiber from whole grains, fruits and nonstarchy vegetables. Some foods, such as milk and fruit, naturally contain sugar, another type of carbohydrate. Starch is found in beans and starchy vegetables such as corn and potatoes. If you're trying to limit your consumption of starchy carbohydrates, avoid these types of foods.

Whole Grain Foods

Whole grain foods are full of fiber, a nonstarchy carbohydrate that is beneficial for your digestive health. Fiber does not break down in your gut, and it helps move digesting food through your intestines. You need 3 to 4 oz. or the equivalent of grains each day, and most of your servings should come from whole grains. A serving includes a slice of whole-grain bread, 1/3 cup of brown rice, 1/3 cup of wheat pasta or 1/2 cup of oatmeal. Each of these foods provides nonstarchy fiber.

Dairy Foods

Dairy foods contain lactose, which is a nonstarchy type of carbohydrate sugar. Reduce the amount of fat and calories you consume by selecting low-fat or skim varieties. You need 3 cups or the equivalent from this group each day. A serving from the milk group includes 8 oz. of milk or 1 cup of yogurt. Additional servings of dairy food include 1/4 cup of low-fat cottage cheese, 1 oz. of part-skim milk mozzarella or 1 oz. of string cheese. Each of these foods contains nonstarchy carbohydrates.

Nonstarchy Vegetables

Some types of vegetables have less starch than others. According to the American Dietetic Association, nonstarchy veggies contain only 5 g of carbs per serving, which come primarily from fiber. One serving is equal to 1 cup of raw veggies or 1/2 cup of cooked veggies. Examples include asparagus, broccoli, mushrooms, tomatoes, peppers, spinach, onions, eggplant, cucumber, celery and carrots. Eat 2 to 3 cups or the equivalent of these types of vegetables each day for optimal health. Salad greens, such as romaine lettuce, endives, escarole, iceberg lettuce and watercress, contain minimal calories and carbohydrates, and you can eat as much as you want.

Fruits

Fruits contain fiber and fructose, which is a naturally occurring nonstarchy sugar carbohydrate. You need 1 1/2 to 2 cups of fruits each day, according to MyPyramid.gov. A serving includes a small apple, orange or banana. You can also enjoy 1 cup of raspberries, 3 oz. of grapes, 1/2 cup of cubed mango or 2 small plums. These fruit servings contain nonstarchy sugar.