What are the five starchy foods?

October 27, 2025 •

4 min read

According to the NHS, starchy foods like potatoes, bread, rice, pasta, and cereals should constitute just over a third of the food we consume. These foods, often referred to as complex carbohydrates, are vital for providing the body with energy, fiber, and a host of vitamins and minerals. Understanding the variety and nutritional value of these foods is key to maintaining a healthy and balanced diet.

Quick Summary

This guide outlines the five major types of starchy foods, including grains, root vegetables, legumes, and grain-based products. It covers their nutritional benefits, discusses the difference between refined and whole-grain options, and provides practical advice for incorporating them into your daily meals.

Key Points

Five Starchy Food Groups: The five main starchy food groups are grains, root vegetables, legumes, grain-based products (like bread and pasta), and some cereals.
Provide Essential Energy: Starchy foods are the body's main source of energy, breaking down into glucose to fuel all bodily functions.
Rich in Nutrients: Wholegrain and whole-food starches are excellent sources of fiber, B vitamins, iron, and other vital minerals.
Choose Wholegrain: Prioritizing wholegrain varieties of rice, bread, and pasta over refined versions increases fiber intake and promotes better blood sugar control.
Consider Preparation Method: The healthfulness of starchy foods depends heavily on how they are prepared. Avoid adding excessive fats or sugar.
Legumes Offer Added Benefits: Legumes like beans and lentils provide starchy carbohydrates, along with protein and fiber, contributing to satiety and digestive health.
Manage Diabetes with Wise Choices: Individuals with diabetes should focus on portion control and choose high-fiber starches to manage blood sugar levels effectively.

Grains: A Foundation for Energy

Grains are a staple food for a significant portion of the world's population, forming the basis of countless meals. They are a primary source of carbohydrates, which the body converts into glucose for energy.

Rice

Rice is one of the most widely consumed grains globally, with thousands of varieties available. It is valued for its energy-providing carbohydrates and can be found in various forms, including long-grain, basmati, and arborio. Choosing whole-grain versions, such as brown rice, can increase fiber intake, which is beneficial for digestive health. Brown rice is also known to have more resistant starch, a type of fiber that can improve gut health. To reduce starch content in some recipes, soaking the rice before cooking can be a useful method.

Corn

Corn, or maize, is another widely used starchy food, both in whole form and as a source for cornstarch and other products. In its whole form, corn is a good source of fiber and B vitamins. Cornstarch, derived from the corn kernel's endosperm, is a versatile thickening agent used in many liquid-based foods like soups and sauces.

Wheat-Based Products

Bread, pasta, and cereals are all common products made from grains like wheat. Similar to rice, opting for wholemeal or wholegrain varieties of bread and pasta is a healthier choice, as these retain more fiber and nutrients. Enriched white breads also contain nutrients, but lack the fiber found in wholegrain alternatives. Whole-grain breakfast cereals are also recommended over those with high sugar content.

Root Vegetables: Nutrient-Dense Starch

Root vegetables provide substantial starchy carbohydrates along with vitamins, minerals, and fiber, especially when consumed with the skin.

Potatoes

Potatoes are a popular and affordable starchy food rich in fiber, B vitamins, and potassium. A significant amount of vitamin C is also derived from potatoes in some diets. Healthier preparation methods include boiling, baking, or roasting with minimal fat, and eating the skin whenever possible to maximize fiber intake. French fries or other deep-fried versions are less healthy options.

Cassava and Yam

These are other important starchy root vegetables, particularly in certain regions. Cassava starch, also known as tapioca, is a gluten-free thickener used in many cuisines. Similar to potatoes, these offer energy, vitamins, and minerals.

Legumes: A Source of Protein and Fiber

Dried beans, lentils, and peas are excellent sources of starchy carbohydrates, fiber, and plant-based protein.

Beans and Lentils

Beans, such as pinto, kidney, and black beans, along with lentils and peas, add valuable nutrients to a healthy diet. Their high fiber content promotes satiety and supports healthy digestion. Resistant starch is also abundant in these foods.

Health Benefits and Smart Choices

Including a variety of starchy foods in your diet is essential for maintaining overall health.

Energy: Starchy foods are the body's primary source of energy, fueling daily activities and brain function.
Fiber: Wholegrain and starchy vegetables with skin are excellent sources of fiber, which aids digestion, promotes fullness, and can help manage cholesterol levels.
Nutrients: Starchy foods also provide a range of important nutrients like B vitamins, iron, and calcium.
Weight Management: Contrary to some misconceptions, starchy foods are not inherently fattening. They contain fewer than half the calories of fat per gram, and the fiber in wholegrain varieties helps with satiety, which can aid in weight management. However, adding excessive fats during preparation can increase their calorie count.

Refined vs. Wholegrain: A Crucial Distinction

Choosing the right type of starchy food is key to maximizing health benefits. Refined starches are stripped of most of their fiber and nutrients during processing.


Feature	Wholegrain/Whole Foods	Refined/Processed Foods
Processing	Minimally processed; retains bran, germ, and endosperm.	Highly processed; stripped of bran and germ, leaving only endosperm.
Nutrient Density	High in fiber, vitamins, and minerals.	Low in fiber and nutrients; provides "empty" calories.
Blood Sugar Impact	Slower release of sugar into the bloodstream due to fiber content.	Rapid spike in blood sugar, which can lead to energy crashes.
Satiety	Fiber helps promote feelings of fullness for longer periods.	Less satisfying, which can lead to cravings and overeating.

Conclusion

Starchy foods are a vital component of a healthy, balanced diet, providing essential energy and nutrients for the body. The key lies in making smart choices, opting for wholegrain varieties of breads, rice, and cereals, and preparing starchy vegetables and legumes in healthier ways to retain their nutritional benefits. While the five starchy foods—grains, root vegetables, legumes, bread, and pasta—offer immense nutritional value, their preparation and form can significantly influence their health impact. By prioritizing whole, unprocessed sources, you can ensure a steady release of energy and ample fiber intake. This informed approach allows for the enjoyment of these staple foods while supporting your overall well-being. For more detailed nutritional information on different foods, you can refer to authoritative sources such as the British Nutrition Foundation.

Frequently Asked Questions

Starch and sugar are both carbohydrates, but they differ in their molecular structure. Starch is a complex carbohydrate made of long chains of glucose molecules, while sugar is a simple carbohydrate with short chains. The body digests starch more slowly, providing a more sustained release of energy compared to the rapid energy spike from simple sugars.

Yes, starchy foods are a vital part of a healthy diet. They are the main source of energy and, especially in their whole-food form, provide crucial nutrients like fiber, vitamins, and minerals. The key is to choose nutrient-dense, wholegrain options and prepare them healthily.

Starchy foods are not inherently fattening. They contain fewer calories per gram than fat, and the fiber in wholegrain varieties can help you feel full, aiding in weight management. Weight gain is more often related to consuming an excess of calories, especially from added fats and sugars used in preparation.

Healthy preparation methods include boiling, baking, steaming, or roasting with minimal added fat or salt. For potatoes, keeping the skin on and using low-fat spreads or unsaturated oils is a good approach. For grains like rice and pasta, opt for whole-grain versions.

Wholegrain starches contain higher amounts of fiber, which slows down the rate at which the body digests them. This results in a slower, more gradual release of glucose into the bloodstream, helping to prevent rapid blood sugar spikes.

Resistant starch is a type of starch that is not easily digested by the body and acts like dietary fiber. It can improve gut health by feeding beneficial bacteria in the large intestine and may help control blood sugar and promote satiety.

In most dietary guidelines, such as the UK's Eatwell Guide, potatoes are classified as a starchy food rather than counting toward your daily vegetable intake. This is because they primarily contribute starchy carbohydrates to the diet.