Starchy Foods List

Carbohydrates are one of the important nutrients, required for the proper growth and maintenance of our body. There are three common types of carbohydrates, namely, sugars, starch and dietary fibers. In this article we will learn about the importance of starch in our diet. Starch is one of the three major types of carbohydrates present in foods. It is also known as amylum and consists of a large number of glucose units held together by glycosidic bonds. It is considered as the most important carbohydrate in the human diet, as man is largely dependent on starch for obtaining major part of energy needed for the different life processes. About one third part of the daily diet should comprise starchy foods.

All green plants have the ability to produce starch as an energy store. Depending on the plant, starch contains about 20 to 25% amylose and the rest is amylopectin. Starch that is obtained from plants is digested in the human body, by the help of an enzyme, known as gastric amylase. The digested starch is then stored in the animal cells in the form of glycogen, to be used during muscle activity.

List of Foods Containing Starch

A single serving of starchy foods contains about one third starch and very little fat. Diet containing starchy foods is often recommended for those suffering from diabetes. Given below is a list of starchy foods. Have a look at it.

Vegetables
Vegetables are the best source of starch. They contain proteins, vitamins, minerals and fibers along with starch and hence, are important for the overall health.

Starchy Vegetables	Starch (gm)
Potato, raw	14.8
Potatoes, boiled	16.7
Potatoes, canned	14.4
Old potatoes	16.6
Parsnip, raw	6.2
Parsnip, boiled	6.4
Garlic, raw	14.7
Plantain, boiled	23
Sweet potato, raw	15.6
Sweet potato, boiled	8.9
Yam, raw	27.5
Yam, boiled	32.3

Nuts and Seeds

Nuts and Seeds	Starch (gm)
Almonds	2.7
Cashew nuts, roasted and salted	13.2
Hazelnuts	2
Macadamia nuts, salted	0.8
Brazil nuts	0.7
Pecan nuts	1.5
Chestnuts	29.6
Peanuts	6.3
Pistachio nuts, roasted and salted	2.5
Walnuts	0.7
Sunflower seeds	16.3
Sesame seeds	0.5

Cereals and Grains

Cereals and Grains	Starch (gm)
Barn (wheat)	23
Cornflour	92
Oatmeal, raw	64.9
Sago, raw	94
Rye flour, whole	75.9
Soy flour	12.3
Wheat flour, brown	66.8
Wheat flour, white	76
Brown rice	80
Tapioca, raw	95

Beans and Lentils

Beans and Lentils	Starch (gm)
Black-eyed beans (dried, raw)	47.5
Chickpeas (whole, dried, raw)	43.8
French beans (raw)	0.9
Lentils (green and brown, whole, dried)	44.5
Red kidney beans, (dried, raw)	38
Soy beans (dried, raw)	4.8
Broad beans (frozen, boiled)	10

Other Starchy Foods

Many processed foods contain high amount of starch and can be included in this list. Here are some examples of starchy foods:

• Breads
• Cookies
• Muffins
• Cakes
• Pastries
• Pastas
• Biscuits
• Tortillas
• Breakfast cereals
• Puddings
• Pies
• Pizzas
• Burgers
• Fruit toppings

This was all about high starch food list. Try to include all these starchy foods in your daily diet. Also remember to include plenty of fresh fruits and adequate amount of fluids to balance your diet.