Starchy foods are essential to any healthy diet because they contain complex carbohydrates.
These carbohydrates are broken down and digested more slowly than simple carbohydrates, such as sugar.
The result? Starchy foods help you feel full longer and prevent blood sugar spikes that can lead to cravings later on and overeating.
Starchy foods also provide energy to fuel your workouts and your day, along with vitamins, minerals, fiber, and antioxidants to improve your health.
This list of starchy foods includes healthy options that you can include in your diet daily. Read on to learn more about each one!
What Is a Starchy Food?
Starchy foods are an essential part of a healthy diet. They provide the body with energy and are a good source of vitamins and minerals.
Starchy foods include bread, pasta, rice, potatoes, beans, lentils, and peas.
Choose whole-grain or lower-fat versions when possible.
Why Do You Need Starchy Foods?
Starchy foods are an essential part of a healthy diet. They provide complex carbohydrates, a source of energy for the body.
Complex carbs are broken down more slowly than simple carbs, so they can help you feel fuller for longer.
Additionally, starchy foods contain essential vitamins, minerals, and fiber.
Starchy foods include potatoes, rice, beans, corn, peas, and lentils. Here is a list of some common starchy foods to try: This list contains many delicious types of food!
List of Starchy Foods to Try Out Now
Below is a list of 13 starchy foods available in your area. Try some out to see what you like best!
Cornmeal
A versatile grain, cornmeal can be used to make everything from polenta to muffins.
It’s also a key ingredient in many traditional dishes, like cornbread and tamales. While it’s often considered unhealthy, cornmeal is a nutritious food.
It’s a good source of fiber and vitamins and can help you feel full and satisfied. It’s also gluten-free, which makes it an excellent option for people with gluten sensitivities or allergies.
Pretzel
Pretzels are baked goods traditionally made from flour, water, and salt. They come in various shapes and sizes on the list of starchy foods.
They all have one thing in common: a crispy, chewy texture. Pretzels can be savory or sweet, making them a versatile snack option.
Most store-bought pretzels are high in sodium, so you must read labels carefully while watching your salt intake.
Pretzels can be a healthy snack option if you choose wisely. Whole-wheat pretzels are a good source of fiber, and baked pretzels have less fat than fried varieties.
Saltine Crackers
Crackers are a type of unleavened bread that is typically dry, hard, and thin. They are often used as a base for canapés or as an accompaniment to dips. Saltine crackers are one of the most popular types on the list of starchy foods.
They are made with flour, water, salt, and baking soda. The size and shape vary by manufacturer. Saltines are crispier than cream crackers but less so than most Ritz-type crackers, which have been called the gold standard.
Additionally, the average weight of a box (roughly 2 pounds) contains about 600-800 individual crackers, depending on the size of each biscuit.
It’s usually stored in a cardboard box with a plastic lining to keep it fresh. The number on the package indicates how many boxes are in 1 pound.
White Flour
Though white flour is often demonized, it can be part of a healthy diet. When choosing white flour, opt for unbleached brands enriched with vitamins. White flour is a good energy source with a high carbohydrate concentration.
White flour is made by milling the innermost portion of the wheat grain called endosperm. Refined white flour has been processed to remove dietary fiber, iron, niacin, thiamin, riboflavin, and folate.
While this process may make white flour easier to digest and less likely to cause allergic reactions in people sensitive to specific proteins found in grains (such as gluten), it removes some nutrients and damages some proteins essential for maintaining health.
It also contains gluten, which can help with the structure and texture of baked goods. However, too much white flour can lead to weight gain, so enjoy it in moderation.
Rice Krispies Cereal
As a kid, I was always drawn to the bright colors and fun characters on the cereal boxes. And who could resist that snap, crackle, pop? Now that I’m an adult, I appreciate Rice Krispies’ simplicity.
Just three ingredients – rice, sugar, and salt – and you’ve got a delicious breakfast (or snack). Plus, on the list of starchy foods, it’s a good source of whole grains.
Millet Flour
This flour is made from finely ground millet, a whole grain packed with nutrients like magnesium, phosphorus, and manganese.
It has a light, nutty flavor and works well in sweet and savory recipes. You can use it to make pancakes, muffins, loaves of bread, and more.
Plus, it’s a good option for people with gluten sensitivities to search for foods on the list of starchy foods. This is because it is naturally gluten-free.
Sorghum Flour
Sorghum flour is a whole grain flour with a nutty flavor that is perfect for baking. It’s also gluten-free, making it an excellent option for those with celiac disease or gluten sensitivities.
Sorghum flour is high in fiber and protein and has a lower glycemic index than other flour, making it a healthier choice overall.
Here are ten delicious recipes that showcase sorghum flour’s versatility. These recipes include vegan, vegetarian, paleo, and dairy-free options.
- Pumpkin Spice Cake With Maple Cream Cheese Frosting – Vegan, Vegetarian
- Cauliflower Rice Bowl With Red Bell Pepper Salsa – Vegan
- Chocolate Banana Bread – Vegan
- Apple Pie Muffins – Dairy Free
- Carrot Walnut Cookies – Dairy Free
- Green Onion Cornbread – Gluten-Free
- Breakfast Toasties With Avocado – Dairy Free
- Spicy Roasted Chickpeas – Vegan, Vegetarian
- Peanut Butter & Jelly Pancakes – Vegan, Vegetarian
- Sweet Potato Fries with Chipotle Aioli
Oats
Oats are a cereal grain that is technically classified as a Pseudocereal. This means they are not in the same family as wheat, barley, or rye.
Oats are similar to others’ list of starchy foods in terms of their nutritional composition. They are a good source of carbohydrates, fiber, vitamins, and minerals.
Oats are whole grains, meaning they contain all three parts of the grain kernel—the bran, germ, and endosperm. This makes them nutrient-dense foods, providing vitamins, minerals, antioxidants, and fiber.
Additionally, oats have a high-quality protein content and are lower on the glycemic index than other grains. This means they can help regulate blood sugar levels and provide lasting energy.
Potatoes
Potatoes are a starchy food often demonized, but they can be pretty healthy. They are a good source of fiber, vitamins, and minerals.
Plus, they can help you feel fuller longer and are a low-glycemic food, so they won’t cause spikes in your blood sugar levels.
Here are ten delicious and healthy potato recipes to try:
- Roasted potatoes with rosemary and garlic
- Mashed potatoes with Greek yogurt and chives
- Grilled sweet potato wedges with dipping sauce
- Twice-baked potatoes with broccoli and cheese
- Potato salad with hard-boiled eggs and dill
- Curried lentil soup with sweet potatoes
- Winter squash risotto
- Baked yams with brown sugar and butter
- Sweet potato biscuits
- Mini meatloaves with mashed potatoes
Whole-Wheat Flour
On the list of starchy foods, whole-wheat flour is a type of flour. It contains all three parts of the wheat kernel.
It’s milled from hard red wheat, which has a higher protein content than other types of grain. This makes whole-wheat flour ideal for baking bread, rolls, and other yeast-based recipes.
Whole-wheat flour is also a good source of fiber and vitamins B1, B2, and E. But remember to watch your consumption because it can also be high in calories.
Pasta
Pasta is an excellent source of complex carbohydrates, essential for providing energy to the body. It is also a good fiber source, which helps keep the digestive system healthy.
Pasta is low in fat and calories, making it an excellent option for those trying to lose or maintain a healthy weight.
It is also a good source of protein, which is necessary for muscle growth and repair. Pasta can be enjoyed as part of a healthy diet, as it is relatively low in sugar and sodium. To get the most nutritional value from this food, it is essential to choose whole-wheat or enriched pasta options.
Instant Noodles
Though they may be easy and quick, instant noodles are not the healthiest option for starchy foods. They’re often high in sodium and calories and can contain unhealthy additives like MSG.
However, if you’re looking for a quick and easy starch fix among the list of starchy foods, there are some healthier instant noodle options.
Look for brands low in sodium and calories and free of MSG and other additives. Some healthier brands of instant noodles include Annie’s Homegrown, Thai Kitchen, and Health Valley.
If you want something more beneficial, you can make instant noodles at home using whole wheat or rice flour.
Yams
Starchy vegetables are an essential part of a healthy diet. They’re packed with nutrients like fiber, vitamins, and minerals. Plus, they’re a good source of energy.
Yams are a type of starchy food that can be eaten in many different ways. You can bake them, fry them, or even eat them raw. Here is a delicious recipe to try out.
- Crunchy mashed yams: Peel, dice, and boil two medium-sized yams until soft. Drain the water off and mash with butter and salt to taste. Add milk if you want it creamier.
- Sweet potato soup: Peel the skin off a sweet potato and dice it into cubes; add vegetable broth or water until just submerged (1-2 cups). Bring to a boil, then simmer for about 20 minutes until soft; blend until smooth; season with salt, pepper, garlic powder, onion powder, cumin, turmeric, and cinnamon as desired.
Cassava
Cassava is a good source of carbohydrates, dietary fiber, and vitamins and minerals. It can help regulate blood sugar levels.
Cassava can be used as a thickener in soups and sauces. It can also be used to make flour for baking purposes. Cassava is a versatile food that can be enjoyed in many different ways, so try it!
Tips for Eating More Starchy Foods
- Incorporate starchy vegetables into your diet. Potatoes, corn, and peas are all great sources of starch.
- Add quinoa, amaranth, or buckwheat to your meals. These whole grains are packed with fiber and nutrients.
- Enjoy a bowl of oatmeal for breakfast or as a snack. Top with fresh fruit or nuts for extra flavor and nutrition.
- Make a batch of homemade bread using whole-wheat flour or other whole-grain flour.
- Enjoy sweet potatoes on their own or as part of a dish. Sweet potatoes are a great source of complex carbohydrates and fiber and are on the list of starchy foods.
- Snack on popcorn for a crunchy treat that satisfies your hunger without costing a lot of calories.
Conclusion
While some may think that starch is a carb and, therefore, bad for you, there are many health benefits to including it in your diet. Starchy foods are packed with nutrients like fiber, vitamins, and minerals.
They can also help you feel fuller longer and stabilize your blood sugar levels. So, next time you’re looking for a healthy and delicious option, choose one from this list of starchy foods!
