A List Of Starch-based Food That You Should Eat

Starch is a type of glucose -- your body's main dietary source of energy -- that occurs naturally in plants. A healthy diet contains primarily low-fat, nutritious starches, according to the Mayo Clinic website, and limited amounts of less-healthy sources such as pastries, low-fiber cereals, cookies and white bread. For best results, incorporate healthy starch-based foods into a balanced, nutritious diet and seek guidance from a qualified health care professional.

Whole Grains

Diets rich in whole grains are associated with positive cholesterol levels, a lowered risk for heart disease and other chronic illnesses, and improved weight control. Yet most Americans consume fewer than the recommended three or more 1-oz servings per day, according to the 2010 Dietary Guidelines for Americans, a report compiled by the U.S. departments of Health and Human Services and Agriculture. Because they contain all parts of the grain, whole grains supply more fiber, vitamins, minerals, antioxidants and protein than do refined grains such as white flour. Nutritious options include oats, barley, brown rice, wild rice, popcorn and 100 percent whole-grain breads and pastas.

Potatoes

Potatoes have a negative reputation due to the popularity of low-carbohydrate diets and the high-fat toppings that often accompany potatoes. according to the Mayo Clinic Health Letter. But potatoes are actually rich sources of nutrients and naturally free of fat, cholesterol and refined sugar. One average potato supplies 22 mg of the antioxidant vitamin C, which plays an important role in your immune system and wound healing, and 952 mg of the mineral potassium, which is more than potassium-rich foods such as bananas contain. As an electrolyte, potassium helps ensure proper muscle and heart function. One potato also provides 4 g of protein -- the same amount as in 4 oz of milk -- and 1.8 mg of the mineral iron, which helps ensure proper amounts of red blood cells and oxygen transport throughout your body. The potato's peel provides 4 g of fiber, or about one-quarter of women's minimum recommended daily intake, or RDI, and about one-fifth of men's RDI.

Beans

Beans are one of the "healthiest starch options," according to Dr. Melina Jampolis, a physician and nutritionist specialist affiliated with CNN.com. One cup of cooked black beans provides 15 g of fiber, which is equal to about three-quarters of women's RDI of fiber and about half of men's RDI. Beans also contain enough protein per serving to be categorized within the lean protein dietary group and provide less fat and cholesterol than most meats, oily fish and dairy products.

Pumpkin

Pumpkin's bright orange color comes from its rich content of the antioxidant beta-carotene. In addition to supporting strong immune function, beta-cartone may help prevent heart disease and certain forms of cancer, according to the University of Illinois Extension. One cup of cooked pumpkin also supplies 2 g of protein, 3 g of fiber and valuable amounts of potassium.