Starch is an important nutrient that serves as the main source of carbohydrates in many people’s diets. The most common starchy foods are grains, legumes, and some vegetables. While potatoes are a very popular starchy vegetable, there are many other nutritious starch sources to choose from.
What is Starch?
Starch is a complex carbohydrate that is made up of many glucose molecules chained together. Plants produce starch as a way to store energy. There are two main types of starch: amylose and amylopectin. Amylose is a linear chain of glucose molecules, while amylopectin is a branched chain that allows for more compact energy storage.
When we eat starchy foods, our digestive system breaks down the starch molecules into glucose. Glucose is a simple sugar that can be used for energy by our cells. An excess of glucose is stored in the liver and muscles as a substance called glycogen. Glycogen serves as a reserve fuel source for when glucose levels drop between meals.
Benefits of Starch
Here are some of the key benefits that starch provides in the diet:
- Energy source – The main function of starch is to provide calories and carbohydrates for energy. Starch should make up around one-quarter of total daily calories.
- Digestion aid – Starch helps promote satiety and a healthy digestive system. The resistant starch in some foods acts as a prebiotic fiber.
- Nutrient absorption – Starch aids in the absorption of important minerals like calcium, zinc, and iron.
- Blood sugar control – The starch in whole grains, legumes, and starchy vegetables is digested more slowly, preventing blood sugar spikes.
- Muscle glycogen – Consuming adequate starch before and after exercise helps maintain muscle glycogen stores.
Non-Potato Starchy Foods
There are many nutritious and delicious starch sources besides potatoes. Here is an overview of some of the top options:
Whole Grains
Whole grains like wheat, rice, oats, barley, buckwheat, corn, rye, millet and sorghum are excellent sources of starch. They also provide important nutrients like fiber, B vitamins, iron, magnesium and selenium. Refined grains have the bran and germ removed, lowering their nutritional value but starch content remains high.
Legumes
Dried beans, peas and lentils all contain significant amounts of starch. Some examples are kidney beans, chickpeas, black beans, pinto beans, navy beans, split peas, and black-eyed peas. Eating legumes promotes heart health and stable blood sugar levels.
Root Vegetables
Root vegetables that grow underground tend to be higher in starch. Some examples include sweet potatoes, yams, taro, jicama, cassava, lotus root, and arrowroot. They provide starch along with vitamins, minerals, and antioxidant compounds.
Winter Squashes
Winter squashes like butternut, acorn, and spaghetti squash are rich in starch. They have a lower glycemic index so they are digested more slowly. Winter squashes provide nutrients like vitamin A, vitamin C, potassium and fiber.
Plantains
Plantains are a starchy cooking banana that is used similarly to potatoes in many cuisines. Green plantains are lower in sugar and higher in starch. Yellow plantains taste sweeter due to their higher sugar content.
Corn
Corn kernels contain a mix of starch, protein, and fiber. Corn can be consumed fresh, frozen, canned, or dried. Popular forms of dried, ground corn include cornmeal, corn flour, and masa harina which is used to make tortillas and tamales.
Parsnips
Parsnips are creamy white root vegetables that resemble carrots. They have a sweet, nutty flavor and are an excellent source of starch and fiber. Parsnips can be roasted or mashed similar to potatoes.
Green Peas
Peas are one of the few starchy vegetables that grow above ground. Green peas are eaten fresh or dried into split peas. They contain starch as well as protein, vitamins, and minerals.
Starch Content of Various Foods
The starch content can vary greatly among starchy foods. Here is a table comparing the starch content in grams per 100g of some common starchy foods:
| Food | Total Starch (g) |
|---|---|
| Russet potatoes | 15 |
| Sweet potatoes | 12 |
| Corn | 28 |
| Oats | 59 |
| Brown rice | 77 |
| Kidney beans | 62 |
| Lentils | 52 |
| Wheat flour | 74 |
As shown in the table, dried legumes, grains and flours tend to be very high in starch compared to most vegetables. Potatoes and corn have moderate starch levels.
Effect of Cooking on Starch
The way a starchy food is prepared can significantly impact its starch content and digestibility. Here are some key points on how cooking affects starch:
- Gelatinization – When starch is exposed to heat and liquid, the starch granules absorb water, swell up, and gelatinize. This makes the starch more digestible.
- Resistant starch – Cooking and then cooling starchy foods like potatoes, rice and pasta increases resistant starch content. This starch resists digestion, acting more like fiber.
- Dry heat – Cooking with dry heat methods like roasting, baking, frying, restricts swelling of starch granules, leading to a lower glycemic response.
- Acids – Adding acids like vinegar when cooking starches slows digestion, creating a lower rise in blood sugar.
- Pureeing – Pureeing or mashing breaks down cell walls, allowing starches to be more rapidly absorbed and digested.
Signs of Starch Overconsumption
While starchy foods play an important role in a balanced diet, overdoing intake of refined starchy foods can cause some adverse health effects. Here are some signs that you may be consuming too much starch:
- Weight gain – Excess starchy foods get stored as fat when calories exceed needs.
- Blood sugar spikes – Eating lots of refined starches causes rapid rises and falls in blood sugar levels.
- Low energy – Relying too heavily on starchy foods for calories can lead to unstable energy levels.
- Bloating & gut issues – Too much starch can feed harmful gut bacteria, causing digestive problems.
- Nutrient deficiencies – Overfilling on refined starches can displace foods with important vitamins and minerals.
- Increased inflammation – Diets high in refined starches are linked to higher inflammation.
To prevent negative impacts, limit intake of refined starch sources like white bread, pastries, chips, and sugar-sweetened beverages. Focus on getting starch from whole food sources like beans, lentils, brown rice, whole grains and starchy vegetables.
Healthy Ways to Include Starch
Here are some tips for incorporating starchy foods in a healthy, balanced diet:
- Fill half your plate with non-starchy veggies at meals.
- Choose whole grains like oats, quinoa, farro and whole wheat over refined grains.
- Enjoy legumes several times per week as a vegetarian protein source.
- Cook starchy veggies like sweet potatoes, squash, and peas to accompany lean proteins.
- Pair starchy foods with healthy fats like olive oil, avocado, nuts and seeds.
- Include probiotic foods like yogurt, kefir and fermented veggies to support digestion of starch.
- Limit higher glycemic refined starches like white bread, sugary cereals, crackers, and pretzels.
Simple Swaps to Increase Starch Variety
One great way to incorporate more non-potato starchy foods is to simply swap them in for potatoes. Here are some examples of simple substitutions:
- Mashed cauliflower instead of mashed potatoes
- Spaghetti squash in place of pasta
- Roasted sweet potatoes wedges rather than white potato fries
- Cassava tortillas substitute for corn or flour tortillas
- Mixed roasted root veggies like parsnips, carrots and radishes instead of roast potatoes
- Quinoa or buckwheat instead of white rice
- Lentil-based dishes rather than potato-based
Experimenting with replacements like these adds variety to your diet while still providing satisfying starchiness.
Simple Starch-Based Meals
Here are a few healthy and tasty meal ideas that incorporate starchy foods besides potatoes:
Breakfast
- Oatmeal topped with walnuts and berries
- Quinoa breakfast bowl with milk, cinnamon and fruit
- Scrambled eggs with sweet potato home fries and avocado
- Overnight oats made with chia seeds, yogurt and apple
Lunch
- Vegetable barley soup
- Lentil curry with brown rice
- Quinoa tabbouleh salad stuffed in a pita
- Chickpea and carrot wheat berry salad
Dinner
- Pesto pasta with shrimp and peas
- Vegetarian chili over butternut squash rice
- Coconut-crusted tilapia with black bean quinoa
- Chicken stir fry with broccoli and brown rice
Snacks
- Edamame hummus with corn tortilla chips
- Popcorn trail mix with whole grain cereal, nuts and dried fruit
- Roasted chickpeas
- Apple slices with peanut or almond butter
Conclusion
Potatoes are just one of many healthy starch options. Fill your diet with a variety of whole grains, legumes, starchy vegetables and fruits to reap the benefits of this important nutrient. Balancing starch with lean proteins, healthy fats, veggies and fiber promotes good health and stable energy levels. Be mindful of portions of refined starches and added sugars that can lead to negative impacts. With a little creativity, you can craft delicious plant-based meals where starch stars in many forms beyond just potatoes.