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10 Foods High in Starch: A Healthy Option For a Starch-Rich Diet

Foods High in Starch

Starch is a complex carbohydrate, which includes corn, potatoes, peas, pasta, grains, starchy vegetables and rice. The majority of starchy food is a great source of fiber, vitamins, and minerals needed by our body to function well. However, this kind of food should be consumed within the recommended portion since eating excessive amount can lead to an unhealthy diet. Our body’s daily need of starchy carbohydrate depends on your calorie intake. Based on a 1,600 to 2,200 calorie diet, you can consume between 100 and 278 grams a day.

We have put together 10 healthy and nutritious foods high in starch

1. Potatoes

Potatoes are an ideal source of potassium and B Vitamins, which are essential in maintaining good blood pressure while their skin is an excellent source of fiber. However, potatoes are also known to contain high level of starch as they provide approximately 32 grams per 100 g serving. If potatoes happen to be your favorite food and you need to maintain a healthy diet, you can still do so since eating it on an occasional basis will be beneficial to your body. Just make sure you consume it within the recommended range.

2. Beans

Like potatoes, beans are also among the healthiest starchy food for they serve as an excellent source of fiber. They are also packed with nutrients, protein, and antioxidants, making them an ideal food for health buff. Consumption of potatoes though should be taken in moderation as they contain around 15 grams of starch per 100 g serving.

3. Whole grains

Whole grains like barley and oatmeal are an ideal healthy breakfast option especially because they are excellent sources of insoluble fiber, B Vitamins, Vitamin E, and minerals. These starchy foods are the recommended snacks for health buffs and adults because of their ability to lower cholesterol and reduce heart disease. However, too much consumption of these foods especially refined starches may not be ideal for people following a low-carb diet and it is also known to put additional weight on your body because of its high starch content. Whole grains provide approximately 29 grams per 100 g serving.

4. Breads

Bread has between 30 and 45 grams of starch per 100 g serving.  Among all breads, bagels and naan bread have the highest percentage of starch having 48% and 43%, respectively. Bread, especially if you choose the healthier ones, are good source of fiber which is a great way to reduce constipation, besides, they can satisfy your hunger and provide the much-needed energy for your body.

5. Green Bananas

Green bananas are very good source of starch because they provide a healthy form of carbohydrates and contain other nutrients such as Vitamin B6 and Vitamin C. One-half of a 9-inch banana contains approximately 6 grams of starch. As the banana ripens, the health benefits you get decreases. Therefore, it is advisable to eat green bananas instead of the ripe ones to fully enjoy all of their nutrients.

6. Peas

Peas are categorized as “starchy vegetable” just like potatoes, beans, corn, and legumes. They provide 7 grams of starch per cup. This very healthy and versatile food is packed with anti-inflammatory nutrients and antioxidants. Based on studies, the nutrients in greens peas play an essential role in reducing the risk of getting chronic diseases.

7. Corn

Corn has around 18.2 grams of starch per 100 g serving. This versatile food has a lot of health benefits just like the other starchy vegetables that include potassium, fiber, Vitamins A, B, E and other minerals making it a perfect food not only to fuel your energy but also to reduce your risk of getting high blood pressure or acquiring other cardiovascular diseases.

8. Sweet Potatoes

Sweet potatoes contain 16.8 grams of starch per one cup serving. This food rich in starch is also an excellent source of fiber, which will surely make you feel full after your meal and will aid you with combat constipation. Moreover, sweet potatoes are very good source of Vitamin A, an essential nutrient to help you with your vision and prevent certain cancers.

9. Lentils

One-third cup of lentils provides about 10 grams of starch. It is also classified as a “resistant starch” wherein a big percentage of starch escapes digestion and absorption in the small intestine.  They are low in calories but are an excellent source of soluble fiber, protein, and other nutrients, making them a healthy substitute for meat and great food for people with diabetes.

10. Pasta (Regular or Whole Wheat)

Pasta is another excellent source of starch, containing approximately 26 grams of starch per 100 g serving or 32.3 grams on 1 cup of spaghetti. They and can be a very good source of fiber if you choose brands with whole grain, whole wheat, and multi-grain labels.


Some people avoid eating foods that are high in starch because of their belief that that food can be bad for their health.  However, some starch rich foods like fruits, vegetables, and grains, which fall in this category are very healthy to eat because they are loaded with nutrients that will provide the body the immunity it needs against diseases. Just avoid excessive intake to avoid any complication.

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