Starch is part of the carbohydrates found in a food. The grams of total carbohydrates found in a serving of foods, as appearing on food labels, corresponds to the amount of starches, sugars and fiber added together. Foods with the highest starch content mostly include grains, such as breads, rice, pasta, cookies and muffins, as well as starchy vegetables, such as potatoes and corn.
Non-Starchy Vegetables
While starchy vegetables, such as potatoes, sweet potatoes, yams, corn and green peas, have a high starch content, non-starchy vegetables are almost free of starch. In addition, non-starchy vegetables pack a lot of fiber, vitamins, minerals and antioxidants per calorie. Whether you choose broccoli, bell peppers, onions, tomatoes, eggplant, Brussels sprouts, bok choy, radicchio, cabbage, okra, zucchini, green beans or mushrooms, your starch intake will be close to zero.
Dairy Products
Although dairy products are not necessarily free of carbohydrates, they do not contain any starch. The carbohydrates found in dairy include lactose, the natural sugar of milk, as well as sugar if it has been added to the product. If you avoid starch, you can include milk, yogurt, cheese, cream and butter without any problems. However, some yogurts, especially low-fat yogurts, may contain added starch to give them a smoother consistency. Check the ingredient lists if you want to completely avoid all sources of starch in your diet.
Animal Protein
Animal proteins are completely free of starch, unless they are breaded or served with other starchy foods. Avoid meatloaves or other similar dishes that may contain starches from breadcrumbs or other starchy fillers as part of their ingredients. Choose plain meat, seafood, fish, chicken, eggs and cheese for starch-free protein options and ensure that you prepare these foods without starch-containing ingredients if you are trying to reduce your intake of starches.
Fats
All concentrated sources of fats are free of starch. You can use these fats to cook your non-starchy vegetables or animal protein or prepare a homemade vinaigrette to flavor your meals. All oils, whether you choose olive oil or coconut oil, are starch-free and the same is true for most other fats, such as butter, cream, mayonnaise and lard. If you buy store-bought salad dressings, check the ingredients because some may contain starches, especially low-fat and low-calorie ones, to improve their consistency. Avocado and nuts are other examples of high-fat foods that do not contain any starch.
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