Some calories in your diet come from fats and proteins, but carbohydrates supply most of the calories, or fuel, for your body. Sugars and starches are the calorie-providing carbohydrates, and starch is important in maintaining your energy levels. However, eating too much starch from unhealthy foods can lead to weight gain and other health problems, so avoid junk foods, and emphasize healthy carbohydrates as part of an overall balanced diet.
Starches and Glycemic Index
Some high-starch foods have a high glycemic index, which means that they can lead to spikes in your blood sugar levels when you eat them. Only foods with calories from carbohydrates, or starches and sugars, have a glycemic index, and your risk for Type 2 diabetes and obesity increases when your diet is high-glycemic, according to Utah State University. In general, lower glycemic foods are high in dietary fiber, protein or fat, and high-glycemic foods are high in sugars or refined starches.
Snack Foods
Snack foods to avoid because of their high calorie content and refined starches include potato chips, corn chips, white pretzels and crackers. These foods can be high in sodium, which leads to high blood pressure when you eat too much of it, and they are low in essential nutrients. Fried foods, such as snack crackers and chips, may contain cholesterol-raising trans fats from partially hydrogenated oils, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Better choices for high-starch snack foods are whole-grain pretzels and popcorn.
Refined Grains
To lower your intake of empty calories from refined starches, avoid refined yeast breads, quick breads, such as muffins and biscuits, pancakes, waffles, pasta and white rice. These foods are not only high in calories, but some of them are also high in cholesterol-raising saturated fats. Yeast breads are among the top sources of sodium in the typical American diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Instead, choose whole-grain starches, or fortified refined grains, which provide thiamin, riboflavin, niacin, folic acid and iron.
Cereal and Dessert
Starches to limit include refined breakfast cereals and grain-based desserts, such as cakes, cookies, pastries, doughnuts and pies. These foods can increase weight gain because they are high in calories, they may raise your cholesterol because of their saturated or trans fats and they may have added sugars, which are sources of calories without essential nutrients, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Most individuals can fit the occasional dessert into an overall healthy diet, but fresh fruit is a more nutritious everyday choice for dessert. For breakfast, choose a whole grain cereal.
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