Do Starches Count as Carbs? Understanding the Nutritional Connection

December 13, 2025 •

3 min read

According to the Cleveland Clinic, starches are a key type of carbohydrate, along with sugars and fiber, that the body uses for energy. Therefore, the simple answer to the question, "Do starches count as carbs?", is yes—but the nutritional details are more complex than many people realize.

Quick Summary

Starches are a form of complex carbohydrate, meaning they consist of long chains of sugar molecules. The body breaks down starches into glucose, which is used for energy, distinguishing them from simple carbs (sugars) and fiber. Choosing whole-grain, starchy foods offers more nutrients and sustained energy compared to refined options.

Key Points

Starch is a carbohydrate: Starches are a category of carbohydrates, along with sugars and fiber, not a separate nutrient.
Complex carbohydrate structure: As complex carbs, starches are long chains of sugar molecules that take longer to break down.
Slower energy release: The body digests starches slowly, resulting in a gradual and sustained release of energy rather than a quick spike.
Whole vs. refined matters: Whole-grain starches are more nutritious and fiber-rich than refined starches, which are often stripped of vital nutrients.
Glycemic impact varies: The glycemic index of starchy foods can differ depending on processing and cooking, influencing their effect on blood sugar.
Focus on quality: The nutritional value comes from choosing high-quality, whole-food sources of starch rather than avoiding them entirely.

The Core Connection: How Starches and Carbs Relate

Carbohydrates are one of the three main macronutrients, alongside protein and fat, that provide the body with energy. The total carbohydrate content listed on a food label is made up of three components: sugars, fiber, and starches. This means that starch is not separate from carbs, but is a type of carb itself. Specifically, starch is a complex carbohydrate.

What is a Complex Carbohydrate?

A complex carbohydrate is made of many sugar molecules strung together in long, complex chains. Because of this intricate structure, the body takes longer to break them down into glucose, the simple sugar used for energy. This leads to a more gradual rise in blood sugar levels and a more sustained release of energy, helping you feel full for longer periods.

Common sources of complex carbohydrates (starches) include:

Grains: Whole wheat bread, pasta, brown rice, oatmeal, and quinoa.
Starchy vegetables: Potatoes, corn, peas, and sweet potatoes.
Legumes: Beans, lentils, and chickpeas.

The Role of Starch in the Body

When you eat starchy foods, your digestive system breaks the starch down into its individual glucose molecules. This glucose enters your bloodstream, where it is used by your cells for energy. Excess glucose is stored in your liver and muscles as glycogen for later use. Compared to simple sugars, which are quickly absorbed and can cause rapid spikes in blood sugar, the slower digestion of starch provides a more stable energy supply.

Refined vs. Whole-Grain Starches: A Critical Distinction

The nutritional value of starchy foods depends heavily on whether they are refined or whole-grain. This difference is crucial for managing blood sugar and overall health.

Comparison Table: Refined vs. Whole-Grain Starches


Feature	Refined Starches	Whole-Grain Starches
Processing	Stripped of the bran and germ during processing.	All parts of the grain (bran, germ, and endosperm) are intact.
Fiber Content	Low in fiber.	High in fiber, which aids digestion and promotes satiety.
Nutrient Density	Often considered "empty calories" because beneficial nutrients are removed.	Rich in vitamins, minerals, and other vital nutrients.
Blood Sugar Impact	Digested quickly, causing rapid blood sugar spikes.	Digested slowly, providing a gradual, sustained energy release.
Examples	White bread, white rice, many crackers, and refined flour pasta.	Brown rice, oatmeal, whole-wheat bread, and whole-wheat pasta.

How Starch and Fiber Work Together

Another important type of complex carbohydrate is dietary fiber. While both are complex carbs, your body's enzymes cannot break down most types of fiber. This indigestible nature is a good thing, as fiber plays a key role in gut health and weight management by adding bulk and promoting a feeling of fullness. Many starchy foods, particularly whole-grain varieties, are also excellent sources of fiber, reinforcing the nutritional benefits of choosing less-processed options.

The Glycemic Index and Starchy Foods

The glycemic index (GI) is a system that ranks carbohydrate-containing foods based on their effect on blood sugar levels. Starchy foods can have a wide range of GI values. For example, a baked potato has a high GI, while legumes like chickpeas have a much lower GI. The cooking and cooling process can even create resistant starches, which behave more like fiber and have a lower GI. Pairing starchy foods with protein, healthy fats, and fiber also helps to lower the meal's overall GI and reduce the impact on blood sugar.

Incorporating Healthy Starches into Your Diet

Instead of viewing starchy foods as something to avoid, the focus should be on choosing the right types and preparing them in healthy ways. The NHS Eatwell Guide recommends that starchy foods should make up just over a third of the food you eat. Opting for whole-grain versions, eating potatoes with their skins on, and pairing them with a variety of fruits, vegetables, and lean protein sources is key to a balanced diet.

Conclusion: The Final Answer on Starches and Carbs

In short, starches are unequivocally a type of carbohydrate, specifically a complex carbohydrate. The critical takeaway for healthy eating is not to eliminate all starches, but to differentiate between types. By prioritizing whole-grain and unprocessed starches, you can benefit from sustained energy and essential nutrients while better managing blood sugar levels. Understanding this relationship empowers you to make informed dietary choices that support overall health and well-being. For more in-depth nutritional guidance, authoritative resources like the American Heart Association offer excellent advice on building a healthy diet.

Frequently Asked Questions

No, not all starch is bad. Healthy, whole-grain starches are an important source of sustained energy, fiber, and nutrients like B vitamins and iron. The key is choosing whole-grain options over refined, processed versions, which lack nutrients.

Starch is a complex carbohydrate, made of many sugar molecules linked together. Sugar is a simple carbohydrate with a much simpler structure. This means starches are digested slowly, while sugars are digested quickly, causing rapid blood sugar changes.

Yes, potatoes are a starchy vegetable and therefore a source of carbohydrates. The nutritional value can be enhanced by eating them with the skin on and choosing healthy cooking methods like baking or boiling instead of frying.

Starchy foods are not inherently fattening. They contain fewer than half the calories of fat per gram. Weight gain is more often related to the overall caloric intake, including added fats and sugars used in preparation.

Foods containing starch typically include grains (bread, rice, pasta), starchy vegetables (potatoes, corn, peas), and legumes (beans, lentils). Reading the Nutrition Facts label for "Total Carbohydrate" is the most reliable way to know, as starch is part of that total.

Resistant starches are a type of starch that is not easily digested by the body and acts more like fiber. They can be found in certain grains, beans, and foods that have been cooked and then cooled, such as cooked and chilled rice.

No, eliminating all starchy foods is not recommended for most people, as it can lead to missing out on important nutrients. A healthier approach is to focus on portion control and choose whole-grain, high-fiber options that promote fullness and sustained energy.