List of Foods Containing Starchy-Carbohydrate and Their Benefits

Dietitian’s Select Weight Loss Formula™ blocks up to 66% of starch-calories contained in these foods that are comprised of starchy-carbohydrate.

Your body needs starch. (US Department of Agriculture) recommends you fill one-fourth of your plate with starch containing food at each meal due to the essential nutrients they provide. Starchy foods, sometimes called complex carbohydrates, include grains, beans and legumes and starchy vegetables.

Breads and Grains

  • Breads (pizza crust, bagels, muffins, biscuits, etc)
  • Pasta
  • Popcorn
  • Crackers
  • Tortillas
  • Cereals
  • Rice
  • Oatmeal
  • Barley
  • Millet and other grains

Breads and grains provide you with fiber, B vitamins, iron, selenium, and magnesium. Choose the healthier whole-grain versions of these foods, those which may lower your risk for heart disease and constipation and help you manage your weight.

Starchy Vegetables

  • Potatoes
  • Peas
  • Corn
  • Cassava (yuca)
  • Taro
  • Water chestnuts
  • Plantains
  • Green bananas
  • Lima beans

These starchy vegetables can help you meet your recommended nutrient intake for a number of nutrients, including fiber, potassium, and vitamins A and C, potentially lowering your risk for high blood pressure and high cholesterol.

Beans and other legumes

  • Pinto beans
  • Kidney beans
  • Black-eyed peas
  • Chickpeas
  • Black beans
  • White beans
  • Lima beans
  • and all other dried beans


Beans and other legumes have the distinction of counting as both starchy foods and protein foods. Eating these foods will help you increase your protein, fiber, zinc, iron, potassium and folate intake.

How Much Starch Should I Eat?

Most adults need 5 to 8 ounces (servings) per day from the breads and grains group, depending on their age and activity level, at least half of which should come from whole grains. A slice of bread, one-half cup of oatmeal or rice, a mini bagel, a cup of dry cereal and 3 cups of popcorn are all equivalent to 1 ounce. They should also consume 4 to 6 cups of starchy vegetables and 1 to 2 cups of beans each week as a part of their daily recommended intake of 2 to 3 cups of vegetables.



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