Starchy Carbs List

Carbohydrates are very important for our body to gain energy. The carbohydrates that we consume get converted into glucose and energy. Therefore, the major part of your meals consists of carbohydrates in the form of bread, rice, pasta or roti. Carbohydrates provide instant energy, bring about instant feeling of satiety, and satiate our appetite completely. Therefore, we should include carbohydrates in our diet every day. Carbohydrates are divided into two types: starchy carbs and sugary carbs (or complex carbs and refined carbs respectively).

Starchy Carbs

Complex carbohydrates are the ones that are obtained from whole grain, i.e., including all the three parts: bran, germ and endosperm, whereas refined carbohydrates contain only the endosperm. Refined carbohydrates, like white bread, white rice, etc., give instant energy and are easily digested in the body. Therefore, one feels hungry after some time on eating refined carbohydrates. Refined carbohydrates also tend to rise or drop the blood sugar level drastically, and hence, people suffering from diabetes are advised to exclude refined carbohydrates from their diet completely.

On the other hand, complex or starchy carbohydrates are digested very slowly and there is a slow release of energy. This also makes the stomach feel full for a longer period. Starchy carbs also contain fiber which aids in proper and better digestion. Therefore, one can safely consume complex carbohydrates to gain all the required amount of energy, without affecting the blood glucose level. There is a misconception that consuming starchy foods leads to weight gain. Consuming limited amounts of complex or starchy carbohydrates does not lead to weight gain. In fact, limited amounts of complex carbohydrates are essential to gain energy.

Foods Containing Starchy Carbs

Starch is found in a variety of foodstuff, including fruits, vegetables, grains, etc. Several types of snacks, which most of us consume every day, also contain high amounts of starch. Following is a list of foods that contain starch.

Starchy Fruits

• Banana
• Breadfruit
• Sapota (chikoo)
• Peanuts
• Winter Squash
• Winter Chestnut
• Raisins
• Figs
• Plums

Starchy Vegetables

• Beans
• Beet
• Carrots
• Cauliflower
• Corn
• Green Peas
• Garbanzo Beans
• Lima Beans
• Lentils
• Legumes
• Navy Beans
• Peas
• Potatoes
• Parsnips
• Pumpkin
• Red Beans
• Squash
• Sweet Potatoes
• Soy Beans
• Turnip
• Winter Butternut
• Yams

Starchy Grains

• Barley
• Cracked Wheat
• Millet
• Oats
• Popcorn
• Rice
• Shredded Wheat
• Whole Wheat

Snacks

• Breads
• Bagels
• Biscuits
• Breakfast Cereals
• Crackers
• Burgers
• Cookies
• Cakes
• Chips
• Muffins
• Pudding
• Pies
• Pizza
• Pastries
• Pasta
• Pretzels
• Pita
• Tortilla
• Waffles

Fruits, vegetables and grains are good forms of complex carbohydrates as they contain other essential nutrients and also aid in energy production. For e.g., consuming one banana helps gain minerals like potassium, phosphorus, magnesium, etc., but, consuming more than one banana can surely lead to weight gain. Secondly, although a whole grain bread is an excellent source of complex carbohydrates, consuming it with cream cheese or ranch dressing is sure to cause weight gain. Therefore, you should make healthy choices when including starchy carbs in your diet in order to avoid gaining weight.

Remember that including healthy carbohydrates (complex carbohydrates) in your daily diet will help in gaining adequate amount of energy and will also help in maintaining proper weight. Take care!