23 Foods High in Starch to Avoid That Spike Blood Sugar Fast

Most people don't realize their breakfast cereal contains 72% starch. We break down which high-starch foods sabotage your health goals and what to eat instead.

Starch sneaks into nearly half the average American’s diet without them noticing. The 2019 dietary analysis found low-quality starchy foods account for 42% of daily calories ^[1]. That’s damn problematic when you consider what excess starch does to your body.

This isn’t about demonizing all carbohydrates. 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” ones, 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.

The confusion starts with terminology. Complex carbs were supposed to be the “good” carbs, right? Not exactly.

Processing strips away the nuance. A bowl of instant oatmeal might technically be complex, but your body treats it like simple sugar after manufacturers pulverize the grain structure.

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.

Not All Starches Are Equal

Regular digestible starch breaks down in your small intestine, converts to glucose, and enters your bloodstream within minutes. Blood sugar spikes. Insulin floods your system. Energy crashes follow 90 minutes later, leaving you hungry and irritable.

Resistant starch works differently. It bypasses your small intestine entirely and reaches your large intestine intact, where it feeds beneficial gut bacteria.

This creates short-chain fatty acids like butyrate = crucial compounds that reduce inflammation, strengthen your intestinal barrier, and improve insulin sensitivity ^[2].

Cooling cooked starchy foods creates resistant starch through a process called retrogradation. When you refrigerate cooked potatoes or rice for 12-24 hours, the starch molecules reorganize into a structure your enzymes can’t break down efficiently.

Reheating doesn’t reverse this change. One study found this simple trick reduces the glycemic impact by up to 15% ^[3].

But most starchy foods Americans eat are refined, rapidly digestible, and stripped of fiber. Let’s identify the worst offenders.

Foods High in Starch to Avoid

The following foods contain excessive starch and should be minimized or eliminated if you’re managing blood sugar, losing weight, or dealing with inflammatory conditions. Starchy foods are found in large quantities at breakfast in these foods:

Breakfast Starch Bombs

1. Breakfast Cereals (40-72% starch)

Most breakfast cereals are high in starch, especially those made with grains like oats, wheat, and rice. Rice Krispies contain 20.2 grams of starch per ounce = 72.1% by weight ^[4]. Even “healthy” granola often clocks in at 50-60% starch after processing strips away the grain structure.

Sure, manufacturers fortify cereals with synthetic vitamins. You get thiamine, riboflavin, iron. But you’re essentially eating vitamin-sprinkled starch paste that spikes your blood sugar before you’ve finished your coffee.

Be sure to avoid these if you’re trying to cut down on your starch intake.

Swap: Steel-cut oats prepared with minimal processing, or eggs with vegetables.

2. Toast and White Bread (40.8% starch)

Toast is a popular breakfast item, but it’s also high in starch. Two slices of white bread pack 20.4 grams of starch [5]. The refining process removes the bran and germ = stripping away fiber, B vitamins, and minerals.

What remains is the starchy endosperm, ground into powder that your body processes almost as fast as table sugar.

White bread from brands such as Wonderbread is an iconic symbol of sandwich bread in America. However, many Americans have made the switch to healthier alternatives due to the high starch content and low levels of nutrients in white bread.

• Whole wheat bread contains similar total carbs but includes intact bran and germ, providing fiber that slows digestion.
• Whole wheat and white breads have similar levels of carbohydrates, but their distribution of starch to fiber is different.
• Whole wheat bread retains intact bran, germ, and endosperm, whereas white bread only has the endosperm. The additional bran and germ in whole wheat give you less starch and more fiber than white bread.

Try replacing toast with something like eggs or yogurt instead.

Swap: Sprouted grain bread (Ezekiel-style) or seed-based bread.

3. Bagels (43.6% starch)

Bagels are another common source of starch, especially when they’re topped with things like cream cheese or jam. A medium bagel contains 38.8 grams of starch ^[6].

That’s equivalent to eating nearly 10 teaspoons of sugar in terms of blood glucose impact, despite being a “complex carb.”

The dense, chewy texture comes from high-gluten flour and extensive kneading. This creates a food that’s simultaneously calorie-dense and nutrient-poor.

Try opting for a different type of bread instead.

Swap: Veggie-based breakfast wraps or Greek yogurt with berries.

4. English Muffins (44.4% starch)

English muffins are basically just mini bagels, so they’re also high in starch. One English muffin delivers 23.1 grams of starch ^[7].

Toasting creates a crispy exterior but doesn’t change the starch content. Add butter and jam? You’ve created a blood sugar rollercoaster.

Avoid these if you’re looking to reduce your starch intake.

Swap: Almond flour or coconut flour muffins.

5. Cakes (35-50% starch)

Cakes are often loaded with sugar and other unhealthy ingredients, but they’re also high in starch. Cakes mix flour with sugar. Both deliver concentrated starch with added fat = maximum caloric density, minimum nutrition.

The French paradox doesn’t apply to everyday cake consumption. Occasional treats won’t derail health, but daily cakes will.

If you’re looking for a healthier dessert option, try something like fruit or yogurt instead.

Swap: Nut-based treats or dark chocolate with >80% cacao.

6. Croissants (40% starch)

Croissants are one of the most popular types of pastries, but they’re also high in starch and sugar. These buttery crescents contain refined wheat flour as the base = approximately 40% starch by weight before adding the butter layers.

One large croissant can pack 25-30 grams of starch alongside 12-15 grams of fat.

If you can’t resist croissants, try having them as an occasional treat rather than an everyday snack choice.

Swap: Almond croissants made with nut flour (still a treat, but better macros).

7. Oatmeal (57.9% starch)

Oatmeal is a healthy breakfast option, but it’s also high in starch. One cup of oats contains 46.9 grams of starch [8]. But oats also provide fiber, protein, magnesium, and beta-glucan = a soluble fiber that lowers cholesterol.

The problem is instant oatmeal. Pre-cooking and pulverizing oats increases their glycemic index dramatically. Steel-cut oats release energy slowly. Instant oats spike blood sugar like refined flour.

If you’re trying to reduce your starch intake, try adding some fruit or nuts to your oatmeal instead of sugar. Although oatmeal is healthy, oats earn a place in a healthy diet only if you choose minimally processed varieties and control portions.

Swap: Steel-cut oats prepared with cinnamon, nuts, and berries instead of sugar.

Lunch and Dinner Starch Traps

At lunch and dinner, high starch foods are:

8. French Fries (18-25% starch after cooking)

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. Potatoes start at 18% starch, but frying concentrates this while adding oxidized vegetable oils.

A medium serving contains 25-30 grams of starch plus 15-20 grams of fat = about 400 calories with minimal nutritional value.

The acrylamide formed during high-heat frying of starchy foods is a probable carcinogen ^[9]. Darker, crispier fries contain more acrylamide.

If you’re looking to cut down on your starch intake, try avoiding french fries or eating them only occasionally.

Swap: Baked sweet potato wedges with the skin on, or roasted root vegetables.

9. Mashed Potatoes (18% starch base)

Mashed potatoes are another common source of starch. The starch content doesn’t change much with mashing, but the additions do. Butter, cream, salt transform a moderately starchy vegetable into a caloric bomb.

Restaurant mashed potatoes often contain 300-400 calories per cup.

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.

Swap: Mashed cauliflower with garlic and herbs.

10. Roast Potatoes (18% starch)

Roast potatoes are a popular side dish, but they’re also high in starch. A single, medium-sized potato has about 31 grams of starch. They are also simple carbohydrates, so they won’t keep you satiated for long.

Potatoes are often consumed with unhealthy additives such as butter, sour cream, salt, and bacon bits. Popular potato dishes can be high in carbohydrates and fat leading to weight gain.

Potatoes aren’t villains. They provide potassium, vitamin C, and resistant starch if cooked and cooled properly. But most people eat them immediately after cooking = maximum digestible starch, minimum resistant starch.

To reduce your starch intake when eating potatoes, choose a lower-starch “waxy” variety like Yukon gold or red potatoes. You can also soak potatoes in cold water for two hours to remove some of their starch content.

Try avoiding roast potatoes or eating them only occasionally.

Swap: Roast potatoes cooked the day before, refrigerated, then reheated.

11. Rice (28.7% starch when cooked, 63.6% raw)

Rice is a common ingredient in many dishes, but it’s also a staple in high starch diets. A cup of white rice has 44 grams of starch.

One cup of cooked white rice contains significant starch that’s been gelatinized = readily digestible. Brown rice adds fiber but contains similar starch levels ^[10].

A cup of brown rice has 50.1 grams of starch. Brown rice has more fiber than white rice, meaning that it will fill you up faster and raise your blood sugar levels more slowly.

The processing process of white rice removes its bran and germ which contain the majority of nutrients. However, rice in the United States is often enriched with some nutrients such as iron, and B vitamins.

Rice feeds half the global population. It’s not inherently bad. But Americans eat it alongside other refined carbs, multiplying the glycemic load.

The cooling trick works brilliantly with rice. Make extra, refrigerate overnight, and reheat. You’ll convert 10-15% of the starch into resistant form.

Try avoiding rice or eating it only in small amounts. Also, consider replacing rice with quinoa or at least whole-grain wild rice.

Swap: Cauliflower rice, quinoa (technically a seed, lower starch), or shirataki rice.

12. Pasta (26% starch cooked, 62.5% raw)

Pasta is another common source of starch. One cup of cooked spaghetti contains 46.7 grams of carbohydrates, with 9.3 grams from starch [11]. Like rice, cooking reduces starch concentration through water absorption, but you’re still eating a carb-heavy food.

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.

Italians stay relatively lean eating pasta because they eat it as a small primo piatto course = 100-150 grams, not the American portion of 300+ grams. They also walk everywhere and drink espresso instead of frappuccinos.

Whole wheat pasta has a higher ratio of fiber to starch than refined pasta, making it a better choice if you are looking to eat less starch.

Swap: Zucchini noodles, spaghetti squash, or shirataki noodles for very low carb; lentil pasta for moderate carb with protein.

13. Couscous (23% starch cooked)

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

This North African staple is essentially tiny balls of refined wheat flour = similar nutritional profile to pasta. One cup cooked contains about 36 grams of carbs, mostly starch.

Despite its exotic reputation, couscous is just processed semolina wheat rolled into granules.

Swap: Quinoa or cauliflower couscous.

14. Beans and Lentils (15-20% starch, but…)

Beans and lentils are both healthy options, but they’re also foods high in starch. A cup of cooked lentils has 16 grams. But they also pack 18 grams of protein and 15 grams of fiber.

Here’s where dogmatic low-carb thinking fails. Legumes have a low glycemic index despite starch content because fiber and resistant starch slow digestion. Multiple studies link bean consumption to reduced diabetes risk ^[12].

You shouldn’t avoid all starches. You should avoid refined starches devoid of fiber and nutrients.

To reduce your starch intake, try eating them only in small amounts, only one time per week.

Approach: Limit if managing acute blood sugar issues, otherwise include moderate amounts (½ cup servings).

15. Pizza Dough (40-50% starch)

Pizza dough is high in starch, which can make it unhealthy. The crust is typically made from refined white flour = high glycemic index, high starch content. Add sugary tomato sauce and cheese, and you’ve created a meal that spikes insulin hard.

Thin-crust pizza from Italy uses less dough. American deep-dish pizza is essentially a bread bowl filled with toppings.

Try avoiding pizza or eating it only occasionally.

Swap: Cauliflower crust pizza or fathead dough (made with mozzarella and almond flour).

16. Buns (38-42% starch)

Buns are often made with white flour, which makes them high in starch. Burger buns, hot dog buns, sandwich rolls = all made from refined white flour. Two buns add 35-40 grams of starch to your meal without adding much flavor.

Buns are a big no-no if you’re trying to limit your starch intake.

Swap: Lettuce wraps, portobello mushroom caps, or coconut flour buns.

17. Tortilla Wraps (40.2% starch)

Tortilla wraps are another common source of starch. One flour tortilla (49 grams) contains 19.7 grams of starch [13]. Corn tortillas are slightly better but still high-starch. The thin profile makes them seem lighter, but you’re still eating processed grain flour.

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.

Swap: Collard green wraps, coconut wraps, or almond flour tortillas.

18. White Bread (40.8% starch)

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.

This deserves emphasis because white bread consumption correlates strongly with metabolic syndrome in epidemiological studies ^[14]. It’s the poster child for refined starch = stripped of nutrients, rapidly digested, blood sugar spike guaranteed.

Swap: Sourdough (fermentation reduces glycemic impact) or seed-based bread.

19. Corn (18.2% starch fresh, 70-74% starch as cornmeal)

Corn is one of the starchiest of staple foods. A single cup of yellow corn contains 25.7 grams of starch [15], which may seem like a lot. Nevertheless, corn is a good source of fiber and essential B vitamins, making it a healthful addition to your diet when eaten in moderation.

Corn is a vegetable that’s high in starch. In fact, corn is one of the most common sources of starch. Cornmeal shoots up to 74% starch by weight after drying and grinding.

Corn provides fiber, B vitamins, and antioxidants like lutein. In whole form, it’s reasonably nutritious. As processed cornmeal, corn syrup, or corn chips, it becomes problematic.

Approach: Limit fresh corn to occasional side dish; avoid processed corn products.

Snack Food Starch Disasters

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

20. Bagels (43.6% starch)

Sometimes consumed as snacks, not just breakfast. Ditch the bagel if you’re trying to reduce your starch intake. The starch content doesn’t change with timing.

21. Cookies (40.5% starch)

Cookies are often loaded with sugar and other unhealthy ingredients, but they’re also high in starch. Shortbread cookies contain 4.8 grams of starch per 12-gram cookie = 40% by weight [16]. Add sugar and butter, and you’ve created a treat that should remain occasional, not daily.

Commercial cookies often contain trans fats from partially hydrogenated oils. Check labels carefully.

Generally, if you are serious about your health, cookies must be a rare treat rather than a mainstay snack.

Swap: Dark chocolate squares, nut butter on apple slices.

22. Crisps/Chips (45-55% starch)

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. Potato chips concentrate potato starch while adding salt and fat. A 1-ounce serving (about 15 chips) contains 10-12 grams of starch plus 10 grams of fat = 150 empty calories.

Baked chips aren’t much better. They reduce fat but maintain high starch content.

If you’re looking to cut down on your starch intake, try avoiding crisps or eating them only occasionally.

Swap: Kale chips, seaweed snacks, or veggie sticks with guacamole.

23. Pretzels (71.3% starch)

These twisted snacks rank among the highest-starch foods. Ten pretzel twists (60 grams) contain 42.8 grams of starch ^[17]. They’re essentially pure refined flour with salt.

The lack of fat means pretzels digest rapidly, spiking blood sugar without providing satiety. You’ll feel hungry 30 minutes later.

Swap: Mixed nuts, beef jerky, or cheese cubes.

The Effects of a High Starch Diet

1. 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.

Refined starch = rapid glucose absorption = blood sugar spike = insulin surge = subsequent crash. This rollercoaster creates hunger, cravings, and fatigue cycles that drive overeating.

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.

One study found participants on low-starch diets experienced marked improvements in fatigue, emotional well-being, and food cravings [18]. The energy stability alone justifies reducing refined starches.

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. People with prediabetes, type 2 diabetes, or reactive hypoglycemia experience amplified effects. Their insulin response is impaired, causing prolonged elevated blood sugar or excessive insulin secretion.

2. 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.

A diet heavy in starchy foods easily exceeds caloric needs because these foods are calorically dense but not particularly filling.

Recent research found 40 grams daily of resistant starch supplementation led to 2.8 kg weight loss over 8 weeks [19]. The resistant starch version = fewer absorbed calories plus improved satiety through gut hormone changes.

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.

Refined starches spike insulin = fat storage signal. When blood sugar drops after the insulin surge, you get hungry again. This creates a positive feedback loop driving weight gain.

3. 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.

High-starch diets, particularly those high in refined starches, increase cardiovascular disease risk through multiple mechanisms:

• Elevated triglycerides from excess glucose conversion to fat
• Increased small, dense LDL particles (more atherogenic)
• Chronic inflammation from blood sugar spikes
• Hypertension from insulin resistance effects on blood vessels

In addition, a high starch diet can also lead to obesity. Obesity is a risk factor for heart disease.

A 2-year study found low-carbohydrate diets significantly reduced hypertension compared to standard diets [20]. Reducing refined starch intake played a key role.

4. 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.

The irony is brutal. You eat starchy foods for energy. They spike blood sugar, giving brief energy. Then insulin clears the glucose aggressively. Blood sugar drops below baseline. You feel more tired than before eating.

Your body has to work harder to digest refined starch because the fiber matrix is destroyed. This diverts energy from other processes, contributing to post-meal fatigue.

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.

Complex, fiber-rich starches release energy gradually, maintaining stable blood glucose and energy levels. Refined starches create the boom-bust cycle.

5. Gut Microbiome Disruption

Different starches feed different bacterial species. Refined, rapidly digestible starches favor less beneficial bacteria. Resistant starches feed species like Bifidobacterium and Lactobacillus that produce anti-inflammatory compounds [21].

Klebsiella pneumoniae, a bacteria that thrives on starch, has been linked to autoimmune conditions, particularly ankylosing spondylitis. Research from 1996 showed low-starch diets reduced Klebsiella populations and decreased inflammation markers in AS patients [22].

The gut-brain axis means your gut bacteria influence mood, cognitive function, and even food cravings. A starch-heavy diet may create bacterial populations that make you crave more starch.

Who Should Avoid High-Starch Foods?

Type 2 Diabetes and Prediabetes

Blood sugar management requires limiting refined starches. One study of 28 participants on low-carb diets found 17 reduced diabetes medication use; some discontinued medication entirely [23].

Does this mean zero starch forever? No. But it means prioritizing fiber-rich, slowly digestible options and minimizing refined sources.

Ankylosing Spondylitis (AS)

The London AS Diet emphasizes low starch intake = 40% reduction from typical consumption. Clinical trials are investigating this approach because Klebsiella bacteria (which feed on starch) may trigger inflammatory responses in genetically susceptible individuals [24].

Dr. Alan Ebringer’s research found low-starch diets reduced total serum IgA and decreased inflammation in AS patients [25]. While not mainstream treatment, some patients report significant symptom improvement.

PCOS (Polycystic Ovary Syndrome)

A 2015 study showed 8-week low-starch diets improved insulin sensitivity and reduced free testosterone in PCOS patients [26]. Given that insulin resistance drives much of PCOS pathology, starch reduction makes metabolic sense.

Starch Intolerance

Some individuals lack sufficient enzymes to break down starch efficiently. Symptoms include bloating within 30 minutes of eating starchy foods, gas, abdominal cramping, and diarrhea.

This differs from celiac disease or gluten sensitivity. The intolerance symptoms are caused by a reduced breakdown in the small intestine and subsequent fermentation by the flora (microbiome) in the lower intestine.

Testing involves elimination diets and potentially hydrogen breath tests. Treatment = strict starch avoidance or enzyme supplementation.

Weight Loss Goals

If you’re trying to lose fat, refined starches work against you. They’re calorically dense, minimally satiating, and promote insulin spikes that favor fat storage.

You don’t need to eliminate all starches. But swapping refined versions for fiber-rich alternatives (or non-starchy vegetables) accelerates fat loss.

The Starch You Should Eat: Resistant Starch

Not all starches are problematic. Resistant starch acts as a prebiotic = food for beneficial gut bacteria.

Four types exist:

Type 1: Physically inaccessible starch bound in fibrous plant cell walls (found in grains, seeds, legumes)

Type 2: Starch with resistant granule structure (raw potatoes, green bananas, high-amylose corn)

Type 3: Retrograded starch formed when cooked starch cools (cooked and cooled potatoes, rice, pasta)

Type 4: Chemically modified starches (used in processed foods, less common)

A 2024 UCLA Health study found resistant starch improves blood sugar control, yields healthier blood lipid levels, and increases satiety [27]. University Hospitals research from January 2025 confirmed these benefits extend to improved gut barrier function and reduced constipation [28].

“Resistant starch isn’t just about what you don’t digest,” explains gut health researcher Dr. Zhaoping Li. “It’s about feeding the bacteria that produce compounds like butyrate, which has anti-inflammatory properties throughout the body.”

To increase resistant starch:

• Cook potatoes, rice, or pasta, then refrigerate 12-24 hours before eating
• Eat slightly green bananas
• Include legumes (naturally high in resistant starch)
• Don’t reheat excessively (gentle reheating is fine)

Better Alternatives to High-Starch Foods

In general, it’s a good idea to substitute white or refined starches for their whole-grain counterparts whenever possible. Whole-grain carbohydrates release sugar into the blood slower than refined carbohydrates, which associates them with better health outcomes.

Swap refined starches for:

• Vegetables: Cauliflower rice, zucchini noodles, spaghetti squash, leafy greens, cruciferous vegetables

• Whole grains in moderation: Quinoa (technically a seed), steel-cut oats, wild rice, sprouted grains

• Legumes: Lentils, chickpeas, black beans (in ½ cup portions for blood sugar management)

• Nuts and seeds: Provide healthy fats, protein, fiber; almond flour and coconut flour work for baking

• Protein sources: Eggs, fish, poultry, grass-fed beef = zero starch, high satiety

• Healthy fats: Avocado, olive oil, nuts, fatty fish = slow digestion, improve nutrient absorption

The Mediterranean diet succeeds partly because it emphasizes vegetables, legumes, and whole grains over refined starches. Portions matter. Italians eat pasta in small amounts as part of varied meals.

Final Words

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.

Starch isn’t poison. Your body can handle moderate amounts of whole-food starches as part of a balanced diet. The problem is refined starch dominance = breakfast cereal, sandwich bread, pasta, pizza, chips, and crackers creating 40%+ of caloric intake.

This isn’t sustainable for metabolic health.

Get the small number of carbohydrates you need from milk, fruit, Greek yogurt, nuts. Focus on fiber-rich, minimally processed starch sources. Use the cooling trick to create resistant starch. Prioritize non-starchy vegetables. Include protein and healthy fats with meals to slow digestion.

If you have diabetes, autoimmune conditions, or metabolic issues, work with a healthcare provider to determine your optimal starch intake. Some people thrive on 100-150 grams of carbs daily. Others need <50 grams to manage symptoms.

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.

Pay attention to your body. If you feel tired 90 minutes after eating, crave more food, or experience brain fog = you’re probably eating too much refined starch. Experiment with reducing intake for 2-3 weeks and assess energy, mood, and weight changes.

Starch reduction doesn’t mean deprivation. It means making intentional choices about which carbohydrates serve your health goals. A baked sweet potato with dinner? Fine. White bread for breakfast, sandwich for lunch, pasta for dinner? That’s a blood sugar disaster waiting to happen.

Start with one swap. Replace white rice with cauliflower rice this week. Next week, try zucchini noodles instead of pasta. Small changes compound into significant metabolic improvements over months.

You control what you eat. Refined starches don’t have to control your blood sugar, weight, or energy levels.