Starch is the most common carbohydrate and typically accounts for about a third of your diet. Starchy foods provide a good deal of fiber, calcium, iron and vitamin B and are essential sources of energy. The fiber in starchy foods, such as vegetables and whole-grain breads or cereals helps to promote bowel health and can support weight loss. Understanding how to identify and prepare healthy starches can help you plan a healthy, balanced diet and weight-management program.
Breads and Cereals
Breads and cereals are main sources of starch in the diet. Many nutrition and weight-management programs recommend whole-grain breads and cereals, as opposed to those made with refined white flour. Whole-grain items have a lower-glycemic index, meaning they do not cause major changes in blood-glucose levels as they are digested. Breads and cereals made with refined flour have a higher glycemic index and are associated with changes in blood-sugar levels, which can lead to fluctuations in energy, as well as hunger and food cravings.
Pastas and Rice
Pastas, including spaghetti, macaroni and lasagna are all sources of starch. Pastas are produced from both refined and whole-wheat flours. Rice is another prominent starch and includes many varieties such as white rice, brown rice and long-grain rice. Diet plans that limit refined starches suggest that white pastas and rice should be eaten in limited quantities.
Beans and Peas
The many varieties of beans and peas -- all of which are starches -- can be cooked and enjoyed in a number of ways. They can be boiled, refried, sauteed and baked, for example. Hummus, made from pureed chickpeas, can be eaten in sandwiches and as a spread on crackers. Beans and peas are important sources of fiber, protein and iron and are staples of many vegetarian diets.
Starchy Vegetables
Many starchy vegetables, such as potatoes, yams, carrots and corn can be cooked and enjoyed as side dishes and in salads. The majority of low-carbohydrate diet plans recommend that you eat starchy vegetables in moderation, but remember that these foods are important sources of fiber and glycogen, an important source of energy.
