A diabetes diet restricts your intake of carbohydrates, including starchy foods. But starches are an important part of a healthy and balanced diabetes diet because they provide your body with essential nutrients such as fiber, vitamins, minerals, and phytochemicals. Approximately one half of your breakfasts and one quarter of your lunch and dinner meals should be starchy foods.
Whole Grains
Whole grains are an excellent source of healthy starch on a diabetes diet. Deemed a diabetes superfood by the American Diabetes Association, whole grains are rich in fiber, vitamin E, most of the B vitamins, essential fatty acids, magnesium, chromium and folate. You can easily add more whole grains to your diet by replacing breads and pastas made with refined grains with breads and pastas made with 100 percent whole wheat flour. Other diabetes-friendly whole grains include oatmeal made from whole rolled oats, wild rice, brown rice, quinoa, bulgur, barley and millet.
Beans and Legumes
Beans are an exceptional starch on a diabetes diet. Not only are beans high in fiber, and minerals such as magnesium and potassium, they are also an excellent source of plant-based protein. In fact, a 1/2 cup of beans contains just as much protein as 1 oz. of meat, but with practically no saturated fat. In addition to beans, there are a variety of other legumes -- such as lentils, chick peas, black-eyed peas, and split peas – that are sources of healthy starch.
Starchy Vegetables
There are two main types of vegetables, non-starchy and starchy. Because starchy vegetables contain a significantly greater amount of carbohydrate than non-starchy vegetables, it is important to distinguish between the two. Examples of non-starchy vegetables include lettuce, tomato, broccoli, cauliflower, carrots, spinach, mushrooms, celery, cucumber, and bell peppers. Examples of healthy starchy vegetables include potatoes, sweet potatoes, pumpkin, parsnip, plantains, corn, green peas and butternut or acorn squash.
Considerations
Because starchy foods are rich in carbohydrate, monitor your intake in order to help ensure healthy blood glucose levels. In general, each of your meals should contain about 45 g to 60 g of total carbohydrate. Keep in mind that total carbohydrate includes sugar and fiber, in addition to starch. As part of your balanced meal plan, include about two servings of starchy foods at breakfast and one serving of starchy foods at lunch and dinner.
References
- American Diabetes Association: Food and Fitness – Carbohydrates
- American Diabetes Association: Food and Fitness – Whole-Grain Foods
- American Diabetes Association: Food and Fitness – Create Your Plate
- American Diabetes Association: Food and Fitness – Diabetes Superfoods
- United States Department of Agriculture: ChooseMyPlate.gov – Food Groups: Protein Foods – Beans and Peas are Unique Foods
- American Diabetes Association: Food and Fitness – Non-Starchy Vegetables
