While not specifically listed on the nutrition label, starches make up a large portion of the total carbohydrates consumed. Because starch is a plant-based molecule, dietary starch is found primarily in plant-based foods. Breads, pastas, rice and tortillas are all excellent sources of starch.

Vegetables such as peas, corn and potatoes also contain starch, and so do beans and legumes. Whole-grain starches, or starches which have not been processed or refined, tend to have the highest nutritional value.

Thus, when selecting starchy foods, we try to choose whole-grain options such as whole-grain rice, bulgur wheat over the refined alternatives such as white bread or white pasta. Providing all different kind of starches in the menu, where meals are not repeated. 

15 Starchy or Complex Carbohydrates

  1. Oats
  2. Yams (almost same as sweet potatoes)
  3. All kind of rice 
  4. Sweet potatoes
  5. Multigrain hot cereal (mix or barley, oats, rye, and a few others)
  6. Potatoes with skin 
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils 
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh Beets


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