It's confusing. Certain categories of carbs are starches -- but some of those starches are good for you as well. As you puzzle this out, keep two simple facts in mind: some simple carbohydrates have the nutrients you need. You need some carbs so your body has the energy it needs to function and stay healthy.
Fruits and Vegetables
Two classifications of simple carbohydrates tell you which ones you should eat and which to avoid. Look for simple carbs with minerals and vitamins in vegetables, fruits, milk and milk products. Avoid regular carbonated beverages, candy and syrups -- these are made using refined sugars and give you little more than unwanted calories.
Other starchy foods include white flour, sugar and white rice. White rice is rice with the brown outer hull removed. These foods lack the B vitamins and other nutrients your body needs.
Whole-Grain Foods and Legumes
Ideally, you should eat between 40 percent and 60 percent of your total calories from complex carbohydrates. While these are still considered "starches," they give you the nutrients you need. If you want to stay away from "starchy," processed foods, prepare and eat more whole-grain rices, cereals and breads.
As you plan meals, remember moderation is key. Your body needs the energy from complex carbohydrates. Whole grains in pasta, brown rice, whole-wheat bread and barley, in combination with lean proteins and low-fat dairy, give you the nutrition you need.
Low-Glycemic Carbs
Carbohydrates come in two other classifications: low-glycemic and high-glycemic. The low-glycemic carbs are in foods that have been processed less. These foods have more of the nutrients remaining and include whole-grain breakfast cereals, beans, couscous, whole fruits, barley, whole wheat, bulgur, oats, brown rice and bran.
High-glycemic foods include white bread, sugar, potatoes, bananas, soft drinks, white rice, white pastas, French fries and refined breakfast cereals. Replace these foods with foods from the low-glycemic list.
Avoid These Carbs
Avoid simple carbs with added sugars. As you are shopping, read the food labels closely, looking for certain key words: syrup, brown sugar, sugar, corn sweetener, sucrose, corn syrup, raw sugar, dextrose, raw sugar, fructose, molasses, fruit juice concentrates, malt syrup, glucose, maltose, high-fructose corn syrup, lactose, honey and invert sugar.
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