This article is about people following a high starch diet and the issues they might run into. Also, it presents the foods you should avoid if you are trying to limit your starch intake.

Starch is part of carbohydrates, along with sugars and fiber. Although it is referred to as a complex carbohydrate, it nevertheless contributes many calories to our diet.

We usually think that of the three types of carbohydrates, only simple carbohydrates are the “bad” and these are none other than sugars.

However, although starch belongs to so-called complex carbohydrates, considered ‘good’, their consumption in large quantities has the same effect as consuming too much sugar.

So prefer to eat more fiber, which will help you feel full, prevent the desire for extra food, will not increase blood sugar levels, and help you lose weight.

High Starch Diet: Foods To Avoid

Below is a list of foods with starch to avoid that are consumed most often.

Starchy foods are found in large quantities at breakfast in these foods:

1. Breakfast cereals: most breakfast cereals are high in starch, especially those made with grains like oats, wheat, and rice. Be sure to avoid these if you’re trying to cut down on your starch intake.

2. Toast: toast is a popular breakfast item, but it’s also high in starch. Try replacing toast with something like eggs or yogurt instead.

3. Bagels: bagels are another common source of starch, especially when they’re topped with things like cream cheese or jam. Try opting for a different type of bread instead.

4. English muffins: English muffins are basically just mini bagels, so they’re also high in starch. Avoid these if you’re looking to reduce your starch intake.

5. Cakes: cakes are often loaded with sugar and other unhealthy ingredients, but they’re also high in starch. If you’re looking for a healthier dessert option, try something like fruit or yogurt instead.

6. Croissants: croissants are one of the most popular types of pastries, but they’re also high in starch and sugar. If you can’t resist croissants, try having them as an occasional treat rather than an everyday snack choice.

7. Oatmeal: oatmeal is a healthy breakfast option, but it’s also high in starch. If you’re trying to reduce your high starch diet, try adding some fruit or nuts to your oatmeal instead of sugar.

oats are a staple in a High Starch Diet — Oats, although healthy are high in starch

At lunch and dinner, high starch foods are:

8. French fries: french fries are one of the most common sources of starch. They’re often unhealthy and can add a lot of extra calories to your day. If you’re looking to cut down on your high starch diet, try avoiding french fries or eating them only occasionally.

9. Mashed potatoes: mashed potatoes are another common source of starch. They can be a healthy side dish if you make them with low-fat milk and avoid adding too much butter or cream. But if you’re trying to limit your starch intake, it’s best to avoid mashed potatoes altogether.

10. Roast potatoes: roast potatoes are a popular side dish, but they’re also high in starch. Try avoiding roast potatoes or eating them only occasionally.

11. Rice: rice is a common ingredient in many dishes, but it’s also a staple in high starch diets. Try avoiding rice or eating it only in small amounts. Also, consider replacing rice with quinoa or at least whole-grain wild rice.

12. Pasta: pasta is another common source of starch. It can be a healthy part of your diet if you choose whole-wheat varieties and avoid adding too much sauce or cheese. But if you’re trying to limit your starch intake, it’s best to avoid pasta altogether.

13. Couscous: couscous is a type of grain that’s high in starch. Although it has many nutrients and it is considered my many dieticians as a healthy option, it’s best to be avoided if you’re trying to limit your starch intake.

14. Beans and lentils: beans and lentils are both healthy options, but they’re also foods high in starch. To reduce your starch intake, try eating them only in small amounts only aone time per week.

15. Pizza dough: pizza dough is high in starch, which can make it unhealthy. Try avoiding pizza or eating it only occasionally.

16. Buns: buns are often made with white flour, which makes them high in starch. Buns are a big no-no if you’re trying to limit your starch intake.

17. Tortilla Wraps: tortilla wraps are another common source of starch. Although delicious, tortillas are made from processed white flour and can be high in starch. Try avoiding tortilla wraps or replace them with whole-grain ones.

18. White bread: white bread is a common ingredient in many dishes, but it’s also high in starch. White bread is the first food you need to avoid to reduce your starch intake.

19. Corn: corn is a vegetable that’s high in starch. In fact , corn is one of the most common sources of starch.

Many snack foods are also high in starch, such as:

20. Bagels: bagels are made with white flour, which makes them high in starch. Ditch the bagel if you’re trying to reduce your starch intake.

corn flakes are high in starch — Cornflakes are high in starch

21. Cookies: cookies are often loaded with sugar and other unhealthy ingredients, but they’re also high in starch. Generally, if you are serious about your health, cookies must be a rare treat rather than a mainstay snack.

22. Crisps: crisps are a type of snack food that’s often high in starch. They’re often unhealthy and can add a lot of extra calories to your day. If you’re looking to cut down on your starch intake, try avoiding crisps or eating them only occasionally.

23. Cereal snacks: cereal snacks are a common source of starch, especially if they’re made with white flour. Most of the time their filled with unhealthy ingredients like sugar and preservatives too.

The Effects of a High Starch Diet

Blood Sugar Fluctuation

Although most people believe that only sugar can increase blood sugar levels, however starch can produce the same results.

Starch is made from a long glucose molecule and when digested it breaks down into sugar. If you eat a lot of starchy foods you can create large fluctuations in your blood sugar levels, causing them to rise very sharply and then just as sharply fall.

These fluctuations associated with different energy levels increase hunger and desire to eat, making you prone to overeating. In addition, if you have prediabetes, diabetes, or reactive hypoglycemia, eating starchy foods can worsen your blood sugar levels by turning them into a… roller coaster – making it extremely difficult to manage your situation.

Weight gain

Anything that eats in excessive amounts, including starch, mathematically leads to weight gain. Starch is a carbohydrate and contains 4 calories per gram.

In addition, many starchy foods, especially processed foods, can be addictive and make you want to eat more than you really need, which loads you with extra pounds.

Excess starch and sugar are easily converted into fat especially when accompanied by the high insulin levels resulting from increased blood sugar levels. After turning into fat then this excess is stored in the body as fat for future use and you may notice that your clothes become tighter.

Heart disease

A high starch diet can also increase your risk of heart disease. This is because a high starch diet can lead to high blood sugar levels. High blood sugar levels can damage the arteries and lead to heart disease. In addition, a high starch diet can also lead to obesity. Obesity is a risk factor for heart disease.

Low Energy Levels

A high starch diet can also affect your energy levels. This is because when you eat a high-starch diet, your body has to work harder to digest the food. This can lead to fatigue and low energy levels. In addition, a high starch diet can also lead to blood sugar swings. These swings can cause you to feel tired and low on energy.

Final Words

Reduce starch intake

Try to reduce starch intake as well as sugar intake for maximum health benefits. Start by eliminating all processed foods and foods made from processed cereals, which include more of the pre-packaged and ready-to-eat foods, found in your grocery store.

Get the small number of carbohydrates you need from milk, fruit, Greek yogurt, nuts. Follow a diet low in starch or without any starch for a few weeks and notice the improvements in your energy levels and your body weight.

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High Starch Diet: 23 Foods High in Starch to Avoid