Starch and sugar are a major part of the standard American diet and for most people provide over 50 percent of the calories consumed. Starch and sugar are part of the total carbohydrates, which also include dietary fiber. On food labels, the total carbohydrates refers to the sum of the sugar, starches and fiber. Fiber is not digested in humans and therefore does not provide calories nor make you gain weight. In fact, fiber can actually help you lose weight by making you feel fuller with fewer calories. Sugar and starches both have the ability to raise your blood sugars and be converted to fat that is stored in your body.
Starchy Foods
Most typical breakfast foods are rich in starch, including breakfast cereals, oatmeal, toasts, bagels, pancakes, waffles, English muffins, muffins and croissants. At lunch and dinner, sandwiches, paninis, subs, burger buns, pizzas, french fries, baked or mashed potatoes, rice, pasta, couscous, crackers and rolls are common sources of starch. Many snack foods also provide significant amounts of starch, including pretzels, rice cakes, crackers, granola and energy bars.
Sugary Foods
There are different types of sugar: added sugar and natural sugar. Fruits, with the natural sugar fructose, and dairy, with the natural sugar lactose, are not as problematic for your health if consumed in moderate amounts. However, you should avoid adding sugar to your food or consuming foods or beverages containing added sugar. For example, avoid adding sugar to your coffee or using jams and syrups on your foods. Stay away from soft drinks, energy drinks, fruit punches, hot cocoa and specialty coffees containing added sugar. Candies as well as desserts have a high sugar content and should be avoided. When reading the ingredient list, ensure your foods do not contain sugar, fructose, glucose, dextrose, maltodextrin, high-fructose corn syrup, honey, molasses, fruit juice concentrates or dehydrated cane juice.
Non-Starchy Vegetables, Fruits and Dairy
On your low-starch and low-sugar diet, you can get the carbohydrates you need from healthier alternatives. For example, non-starchy vegetables contain some carbohydrates, but very little starch and sugar, in addition to being rich in fiber, antioxidants, vitamins and minerals. Include generous amounts of non-starchy vegetables like broccoli, cauliflower, tomato, mushrooms, spinach, asparagus and onions. You can also include fruits, fresh or frozen. Avoid fruit juices because liquid calories are not as filling. Dried fruits and canned fruits often contain added sugar and are not good options for your low-sugar diet. Milk and plain yogurt are also good foods to include to get healthy carbohydrates.
Protein and Fat
Add protein and fat at each of your meals. You can obtain satiating sources of protein from poultry, meat, fish, seafood, cheese, eggs and tofu, and fat from olive oil, avocado, nuts, seeds and their butter. For example, you could have cottage cheese mixed with strawberries and almond butter for breakfast; a big chicken salad with avocado, walnuts, olive oil and balsamic vinaigrette for lunch; and use olive oil to cook your meat at dinner and butter with your green beans.
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