Nutrition Diet: What are the foods highest in starch?

November 4, 2025 •

5 min read

According to the British Nutrition Foundation, starchy foods like potatoes, bread, rice, pasta, and cereals should make up over a third of your diet. Knowing what are the foods highest in starch can help you make informed decisions to fuel your body and maintain a balanced, healthy eating pattern.

Quick Summary

This guide identifies top starchy foods across key groups and explains their nutritional value. It distinguishes between whole and refined grains, discusses digestion, and provides tips for maximizing health benefits.

Key Points

Grains and Legumes: Grains (e.g., brown rice, oats, whole wheat) and legumes (e.g., beans, lentils, peas) are among the foods highest in starch.
Starchy Vegetables: Potatoes, corn, sweet potatoes, and cassava are prominent examples of starchy vegetables that provide energy.
Whole vs. Refined: Whole grains offer significantly more fiber and nutrients than refined grains, which have been processed to remove the bran and germ.
Resistant Starch Benefits: Cooking and then cooling starchy foods like potatoes and rice increases their resistant starch content, which feeds healthy gut bacteria and aids blood sugar control.
Nutrient-Dense Choices: Prioritizing whole grains and legumes not only provides starch but also boosts intake of fiber, protein, and essential micronutrients.
Digestion and Blood Sugar: High-fiber and resistant starches are digested more slowly, preventing the rapid blood sugar spikes associated with refined starches.
Smart Preparation: Cooking methods matter; baking or boiling starches is healthier than frying, which adds unnecessary fat.

Understanding Starch and Its Role

Starch is a complex carbohydrate, a long chain of glucose molecules that serves as a primary energy source for humans. Plants store energy as starch, which is why starchy foods are abundant in plant-based sources like grains, vegetables, and legumes. When we eat starchy foods, our digestive system breaks the starch down into glucose, which is then used by the body's cells for fuel.

Not all starches are created equal. They can be categorized into three groups based on how the body digests them: rapidly digestible, slowly digestible, and resistant starch. The best choices for a healthy diet are often those rich in fiber and resistant starch, as they offer sustained energy and have less of an impact on blood sugar levels.

The Top Categories of High-Starch Foods

High-starch foods can be found across several major food groups, each offering a unique nutritional profile. The three main categories are grains, legumes, and starchy vegetables.

Grains: A cornerstone of diets worldwide, grains are a major source of starch. This category includes everything from staple foods like rice and wheat to less common grains like amaranth and spelt.
Legumes: Packed with both protein and fiber, legumes are excellent, nutritious sources of starch. This group includes various beans, lentils, and peas.
Starchy Vegetables: Distinct from their non-starchy counterparts, these vegetables provide a significant amount of starch. Examples include potatoes, corn, and winter squash.

Grains: From Whole to Refined

Grains are one of the most prominent sources of starch. A crucial distinction exists between whole grains and refined grains. Whole grains contain the entire kernel—the bran, germ, and endosperm—while refined grains have had the bran and germ removed, stripping them of vital fiber, B vitamins, and iron.

Examples of high-starch grains include:

Rice: Both brown and white rice contain high levels of starch, though brown rice retains more fiber and nutrients. Cooking and cooling rice can increase its resistant starch content.
Oats: A single cup of oatmeal can contain a significant amount of starch, and opting for steel-cut or rolled oats offers more fiber than instant versions. Raw oats also contain resistant starch.
Corn: Cornmeal and whole corn kernels are high in starch. It is an excellent source of energy and certain vitamins.
Wheat: Found in bread, pasta, and cereals, wheat is a major source of starch. Choosing whole wheat versions is more beneficial for fiber intake.
Amaranth and Spelt: These ancient grains are also high in starch and offer distinct nutritional benefits.

Legumes: Protein-Packed Starch Sources

Legumes are powerhouse foods that combine high starch content with substantial protein and fiber. This combination allows for a slower release of glucose, helping to stabilize blood sugar levels.

Key examples include:

Beans: Varieties like navy beans, pinto beans, and kidney beans are all very high in starch. They can be enjoyed hot or cold, with cold beans having a higher resistant starch content.
Lentils and Dried Peas: A staple in many cuisines, these legumes are excellent sources of complex carbohydrates, fiber, and protein.
Chickpeas: Also known as garbanzo beans, chickpeas offer a starchy and fibrous addition to salads and other dishes.

Starchy Vegetables: Root and Tuber Powerhouses

While often grouped with other vegetables, starchy vegetables like potatoes and yams are significant sources of starch. These root and tuber vegetables are also rich in vitamins, minerals, and fiber.

Potatoes: Different potato varieties have varying starch content, from high-starch russets to lower-starch reds. A cooked potato that is then cooled has a higher level of resistant starch, making it a gut-friendly choice.
Sweet Potatoes: Offering a sweeter flavor and a wealth of vitamins, sweet potatoes are another popular starchy vegetable.
Yams, Cassava, and Plantain: These tropical staples are very high in starch. Green, unripe bananas and plantains, in particular, contain high levels of resistant starch.

Refined vs. Whole Grains: A Nutritional Comparison

Choosing whole grains over refined grains has significant health advantages, primarily due to higher fiber and nutrient content. This table illustrates the differences using common examples.


Feature	Whole Grain (e.g., Brown Rice, Whole Wheat)	Refined Grain (e.g., White Rice, White Bread)
Starch Content	High	High
Fiber Content	High. Slows the breakdown of starch into glucose.	Low. Bran and fiber are removed during processing.
Nutrient Density	High. Contains B vitamins, iron, magnesium, and selenium.	Low. Some nutrients may be added back (enriched), but not all.
Glycemic Impact	Generally lower GI due to fiber content.	Higher GI, causing sharper blood sugar spikes.
Satiety	Promotes longer-lasting feelings of fullness.	Less satisfying, leading to quicker hunger.

Maximizing Nutrition from Starchy Foods

To get the most out of high-starch foods, consider these tips:

Prioritize Whole Grains: Whenever possible, choose whole-grain versions of bread, pasta, and rice over refined options to increase fiber and nutrient intake.
Increase Resistant Starch: Cooked starchy foods like potatoes, rice, and pasta can be cooled overnight in the refrigerator to increase their resistant starch content. This acts like fiber, feeding beneficial gut bacteria.
Combine with Other Nutrients: Pair starchy foods with lean protein and healthy fats to slow down digestion and create a more balanced meal.
Practice Portion Control: While starchy foods are not inherently fattening, they are calorie-dense. Be mindful of portion sizes to manage overall calorie intake.
Choose Nutritious Cooking Methods: Opt for baking, boiling, or steaming over frying to avoid adding excessive fats and calories.

Conclusion

Understanding what are the foods highest in starch allows for mindful and strategic dietary planning. While high-starch foods are essential for providing energy, the nutritional quality varies greatly depending on the food type and preparation. By focusing on nutrient-dense, high-fiber, and resistant starch options like whole grains, legumes, and certain vegetables, you can leverage the power of starch for sustained energy, improved gut health, and better overall wellness. Combining this knowledge with balanced portion control is key to making starch a healthy and beneficial part of your diet. For further reading, authoritative sources like the American Heart Association offer excellent guidance on choosing healthy carbohydrates and maintaining a balanced diet.

Frequently Asked Questions

Starch is a complex carbohydrate, a long chain of glucose molecules, whereas sugar is a simple carbohydrate. While both break down into glucose for energy, starch is digested more slowly, providing a sustained release of energy, especially when paired with fiber.

No, starchy foods are an essential part of a healthy diet and provide crucial energy and nutrients like fiber, vitamins, and minerals. The key is choosing nutritious sources like whole grains and legumes and preparing them in a healthy way.

Resistant starch is a type of starch that resists digestion in the small intestine, acting similarly to dietary fiber. It ferments in the large intestine, feeding beneficial gut bacteria and potentially benefiting gut health and blood sugar control.

You can increase resistant starch by consuming raw oats or green bananas and by cooking and then cooling starchy foods like potatoes, rice, and pasta before eating them. The cooling process promotes retrogradation, which increases the resistant starch.

Yes, whole grains are generally better because they contain the entire grain kernel, including the fiber-rich bran and germ. This provides more nutrients and fiber, which helps slow digestion and prevent blood sugar spikes compared to refined grains.

Common starchy vegetables include potatoes, corn, peas, parsnips, and winter squash varieties like butternut and acorn squash. They contain higher levels of starch compared to non-starchy vegetables like broccoli or leafy greens.

No, starchy foods are not inherently fattening; fat added during preparation and consuming too many calories from any source cause weight gain. When eaten in proper portion sizes as part of a balanced diet, starchy foods provide essential energy and can even help with weight management due to their satiating fiber content.