What are 4 examples of starchy carbohydrates?

December 3, 2025 •

4 min read

According to the NHS, starchy carbohydrates should make up just over one-third of the food we eat, serving as a primary energy source. So, what are 4 examples of starchy carbohydrates that you should consider incorporating into your diet? This article explores potatoes, whole grains, beans, and corn as nutritious sources of complex carbs.

Quick Summary

Starchy carbohydrates are an important energy source in a balanced diet. Key examples include potatoes, whole grains like oats and rice, various legumes and beans, and starchy vegetables such as corn. These foods provide sustained energy, fiber, vitamins, and minerals.

Key Points

Potatoes are Nutritious Starchy Carbs: When prepared healthily (baked or boiled) and eaten with their skin on, potatoes are an excellent source of sustained energy, fiber, and important vitamins like C and B6.
Whole Grains Offer Higher Fiber: Choosing whole-grain options like brown rice, oats, and whole-wheat bread and pasta provides more dietary fiber, vitamins, and minerals compared to refined grains.
Beans and Legumes are Nutrient-Dense: This group, which includes lentils, chickpeas, and black beans, combines starchy carbohydrates with plant-based protein and fiber, making them highly beneficial for digestive health.
Corn is a Healthy Starchy Vegetable: Corn provides fiber, B vitamins, and antioxidants. It can be a healthy dietary component when not loaded with excessive fat or salt.
Starchy Carbs Provide Sustained Energy: As complex carbohydrates, starchy foods are broken down slowly into glucose, providing a steady, long-lasting energy source crucial for bodily functions.
Cooking Methods Matter: The health benefits of starchy foods are maximized by healthy cooking methods and minimized by high-fat preparations like deep frying.

The Importance of Starchy Carbohydrates

Starchy carbohydrates, often simply called carbs, are complex carbohydrates that your body breaks down into glucose for energy. Unlike simple sugars that cause a rapid spike and crash, the body processes complex starches more slowly, providing a steady, long-lasting energy supply. This sustained energy is crucial for daily bodily functions and exercise, making starchy foods a fundamental part of a healthy eating pattern. Beyond energy, starchy foods offer a wealth of other nutrients, including dietary fiber, B vitamins, iron, and magnesium. Choosing whole-grain and high-fiber varieties further maximizes these health benefits, supporting digestive health and helping you feel full for longer.

1. Potatoes

Potatoes are a versatile and affordable starchy vegetable, renowned for their energy-providing qualities. They are a good source of fiber, especially when eaten with the skin on, as well as vitamins C and B6, and potassium. Contrary to popular misconceptions, potatoes themselves are not inherently fattening; it is the added fats from cooking methods like deep frying or toppings that increase their calorie content. Healthy preparation methods include baking, boiling, or roasting with minimal oil. The starch in potatoes can also become more resistant to digestion when cooled after cooking, which may help with blood sugar control.

2. Whole Grains

Whole grains are an excellent source of starchy carbs, rich in fiber, vitamins, and minerals. Unlike refined grains like white rice and white bread, which have their bran and germ removed, whole grains contain the entire grain kernel.

Here are some popular examples:

Oats: Excellent for breakfast, oats are high in soluble fiber, which can help lower cholesterol.
Brown Rice: A high-fiber alternative to white rice, brown rice provides a more sustained release of energy.
Whole-Wheat Bread and Pasta: Swapping refined white versions for whole-wheat options significantly increases your fiber intake.
Barley and Quinoa: These grains offer complex carbs along with a boost of protein and various micronutrients.

3. Beans and Legumes

Beans and legumes are a powerhouse of nutrition, offering starchy carbohydrates alongside plant-based protein and substantial dietary fiber. Their high fiber content promotes digestive health and helps regulate blood sugar levels, preventing the rapid spikes associated with simple carbs. Examples include:

Lentils: These small legumes are quick to cook and are excellent in soups, stews, and salads.
Chickpeas: Versatile and nutty-flavored, chickpeas can be used in hummus, roasted as a snack, or added to curries.
Black Beans: A staple in many cuisines, black beans are a great addition to salads, tacos, and grain bowls.
Kidney Beans: These are a fantastic source of plant-based protein and fiber for chili and other hearty dishes.

4. Corn

Corn is a starchy vegetable that, like potatoes, is often misclassified or demonized due to its carb content. However, corn offers significant nutritional value, including fiber, B vitamins, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health. In many Latin American cultures, corn is treated as a grain and processed into flour (masa) for tortillas, highlighting its role as a fundamental energy source. Enjoying corn on the cob or as kernels (fresh, frozen, or canned) without excessive butter or salt is a healthy way to consume this starchy carbohydrate.

Refined vs. Whole Starchy Carbohydrates Comparison Table


Feature	Refined Starchy Carbs	Whole Starchy Carbs
Processing Level	Heavily processed, with bran and germ removed.	Minimal processing, retains the entire grain kernel.
Nutrient Density	Lower in fiber, vitamins, and minerals.	Higher in fiber, B vitamins, iron, and magnesium.
Impact on Blood Sugar	Causes a more rapid rise and fall in blood sugar.	Digested more slowly, providing a stable, sustained release of energy.
Satiety	Less filling, leading to potential overeating.	More filling due to high fiber content, aiding in weight management.
Examples	White bread, white pasta, instant rice, sugary cereals.	Whole-wheat bread, brown rice, oatmeal, quinoa.

Conclusion

Starchy carbohydrates are a crucial part of a balanced and healthy diet, serving as the body's primary energy source. The four examples explored—potatoes, whole grains, beans/legumes, and corn—showcase the diversity and nutritional value of this food group. By focusing on whole-food, high-fiber options, you can enjoy sustained energy levels, improve digestive health, and benefit from a wide array of essential vitamins and minerals. Making informed choices about your starchy carbs, such as opting for brown rice over white or eating potatoes with the skin on, can have a positive impact on your overall well-being. Ultimately, starchy carbs should not be feared but embraced as a vital component of a nutritious eating plan. For more detailed dietary guidance, consult resources such as the Eatwell Guide.

Note: When preparing starchy foods like potatoes and bread, be mindful of high-temperature cooking methods like roasting and frying, as these can increase the presence of acrylamide. Aim for a golden-yellow color rather than dark brown to reduce potential risks.

Understanding Different Types of Starchy Carbohydrates

Potatoes: A Nutritional Breakdown

Potatoes are often classified as a starchy vegetable due to their high carbohydrate content, though they also provide significant fiber, B vitamins, potassium, and vitamin C.

The Role of Whole Grains

Whole grains include the entire grain kernel—the bran, germ, and endosperm—and offer a wider range of nutrients, including fiber, B vitamins, and minerals, compared to their refined counterparts.

Beans and Legumes as Complex Carbs

Beans and legumes are excellent sources of starchy carbohydrates, plant-based protein, and fiber, contributing to sustained energy release and digestive health.

Health Benefits of Corn

Corn is a starchy vegetable that provides fiber, B vitamins, and antioxidants. It's a versatile food that can be a healthy part of a balanced diet when prepared properly.

Comparison of Starchy Carb Choices

Making informed choices, such as opting for whole grains over refined ones, can increase your intake of fiber and other essential nutrients, leading to improved health outcomes.

Frequently Asked Questions

Starchy carbohydrates are a primary source of glucose, which the body uses as fuel for energy to power all bodily functions, including the brain and muscles.

Yes, starchy foods can support weight loss, especially high-fiber whole-grain varieties. The fiber helps you feel full longer, which can reduce overall calorie intake.

Yes, starchy vegetables like potatoes, corn, and peas have a higher carbohydrate and calorie content than non-starchy vegetables like broccoli and leafy greens. Non-starchy vegetables are useful for adding volume to meals with fewer calories.

Whole grains are healthier because they contain the entire grain kernel—including the fiber-rich bran and nutrient-dense germ—which is stripped away during the processing of refined grains.

Complex starchy carbs, especially high-fiber varieties, are digested more slowly than simple sugars, resulting in a more gradual and stable rise in blood sugar levels.

In addition to starch, many starchy foods, particularly whole-grain and high-fiber options, are important sources of fiber, B vitamins, iron, and magnesium.

Yes, people with diabetes can eat starchy carbohydrates as part of a balanced diet. It is important to choose higher-fiber and wholegrain varieties and manage portion sizes to control blood sugar levels.