What are two foods each in starch?

January 5, 2026 •

4 min read

According to the NHS, starchy foods should make up just over a third of the food you eat, providing a crucial source of energy and nutrients. What are two foods each in starch from different food groups that are both nutritious and essential for a balanced diet?

Quick Summary

Starch is a complex carbohydrate found in many plants, acting as a key energy source. Learn about starchy foods from different groups, including specific examples like grains, vegetables, and legumes.

Key Points

Starch is Energy: Starchy foods are the body's primary source of glucose, which fuels the brain and cells.
Choose Whole Foods: Opt for whole-grain options and vegetables with skins to maximize fiber and nutrient content.
Variety is Key: Healthy starchy foods include vegetables like potatoes and corn, grains like rice and oats, and legumes such as beans and lentils.
Control Portions: While healthy, portion control is essential to manage calorie intake and support weight management.
Beware of Processing: Processed and refined starchy foods, like white bread and sugary cereals, offer less nutritional value and can cause blood sugar spikes.
Resistant Starch is Beneficial: Some starches, particularly in cooled rice and legumes, act as dietary fiber, supporting gut health.

Understanding Starch: The Body's Main Fuel Source

Starch, or amylum, is a complex carbohydrate that plants use to store energy, making it a primary source of glucose for the human body. During digestion, enzymes like amylase break down starch into simple sugars (glucose), which are then absorbed into the bloodstream to fuel our cells, tissues, and organs. This process is slower than with simple sugars, leading to a more sustained energy release.

Not all starches are the same. They can be categorized into three types based on how quickly the body digests them:

Rapidly digestible starch (RDS): Found in cooked foods like potatoes and white bread, this is quickly converted to glucose.
Slowly digestible starch (SDS): With a more complex structure, this form breaks down slowly and is common in cereal grains.
Resistant starch (RS): This type functions more like dietary fiber, as it is not easily digested. Found in seeds, beans, and foods that are cooked and then cooled (like rice), it supports healthy gut bacteria.

What are two foods each in starchy vegetables?

Potatoes

Potatoes are one of the most widely consumed starchy vegetables worldwide and a great source of energy, fiber, and micronutrients. When baked or boiled and eaten with the skin on, they provide a significant amount of fiber, potassium, and vitamin C. However, preparations like deep-fried chips can add excessive fat and salt, diminishing their health benefits. Potatoes offer versatility, from simple mashed potatoes made with low-fat milk to healthy roasted wedges with olive oil.

Corn

Sweet corn is another common starchy vegetable that provides energy along with fiber and other nutrients. A cup of cooked sweet corn contains a notable amount of starch and fiber. It can be enjoyed on the cob, in salads, or as a component of many dishes. Opting for fresh or frozen corn over highly processed, sweetened corn products is the healthier choice. Corn, like other plant-based starchy foods, contributes to a balanced, nutrient-rich diet.

What are two foods each in grains?

Rice

Rice is a staple grain for a large portion of the global population and is rich in starch. The choice between brown and white rice significantly impacts nutritional value. Brown rice is a whole grain, meaning it retains the fibrous bran and nutrient-rich germ, offering more fiber, B vitamins, and minerals compared to its refined white counterpart. Brown rice digests slower, promoting a feeling of fullness for longer. Whole grains like brown rice are strongly associated with better health outcomes.

Oats

Oats are another excellent example of a whole-grain starchy food, packed with fiber, iron, and B vitamins. Consumed as porridge, oatcakes, or in baked goods, they provide a slow-releasing source of energy, making them ideal for breakfast. The soluble fiber in oats can also help manage cholesterol levels. Opting for whole oats over instant or sugary cereals ensures you get the maximum health benefits.

The Importance of Healthy Starch Intake

Choosing the right kind of starchy food is crucial. Refined starches, found in white bread, pastries, and many snack foods, are stripped of their fiber and nutrients, leading to rapid blood sugar spikes. In contrast, whole-food starches provide sustained energy, fiber for gut health, and a host of vitamins and minerals. Here is a comparison of different starchy food choices:


Food Type	Healthy Choice	Less Healthy Alternative
Grains	Whole-wheat bread, Brown rice, Whole oats	White bread, Sugary cereals, White rice
Vegetables	Baked potato with skin, Boiled sweetcorn	Deep-fried chips, Canned corn with added salt/sugar
Preparation	Steamed, Baked, Boiled	Fried, Roasted with excessive fat, Heavily processed

Tips for Incorporating Healthy Starch into Your Diet

Here are some practical tips for maximizing the benefits of starchy foods:

Choose Whole Grains: Whenever possible, swap white versions of grains and breads for whole-grain or wholemeal options to increase fiber intake.
Eat Skins: For vegetables like potatoes, eat the skin to benefit from the extra fiber and nutrients.
Limit Processed Foods: Reduce intake of processed snacks, white flour products, and sugary baked goods that cause blood sugar volatility.
Portion Control: Pay attention to portion sizes, as excessive calories from any food group can lead to weight gain.
Consider Resistant Starch: Eating foods like cooked and cooled rice can increase resistant starch, which benefits gut health and promotes satiety.

Conclusion: Making Smart Starch Choices

Understanding what are two foods each in starch from different food groups highlights the variety and importance of these carbohydrates. Starchy foods like potatoes and corn, alongside grains like rice and oats, provide the necessary energy to power our bodies. By prioritizing minimally processed, whole-food versions, such as whole grains and potatoes with their skins, we can harness the full nutritional potential of starch. These choices offer not only sustained energy but also valuable fiber, vitamins, and minerals that are crucial for overall health and well-being. By making smart, balanced choices, starchy foods can be a healthy and vital part of any diet.

For more detailed information on healthy carbohydrate choices, you can explore resources such as the NHS guide on starchy foods.

Frequently Asked Questions

No, starchy foods are not inherently bad for you and are a vital part of a healthy diet, providing energy, fiber, and nutrients. The key is choosing healthier, less processed options like whole grains and preparing them without excessive fat.

Starchy vegetables, like potatoes and corn, have a higher carbohydrate content per unit of weight compared to non-starchy vegetables, such as leafy greens and cucumbers. Non-starchy vegetables generally contain fewer calories.

Yes, brown rice is generally considered healthier than white rice because it is a whole grain. It contains more fiber, vitamins, and minerals, and its slower digestion provides a more sustained release of energy.

To reduce acrylamide, a chemical linked to cancer, aim for a lighter golden-yellow color when roasting, toasting, or frying starchy foods like potatoes and bread. Also, boiling or steaming is preferable to high-temperature cooking.

While potatoes are a vegetable, in many dietary guidelines (such as the UK's Eatwell Guide), they are primarily counted as a starchy food source rather than one of your daily portions of fruit and vegetables. They still provide important nutrients.

Fiber from starchy foods, especially whole grains and vegetables with skins, helps keep your digestive system healthy, promotes regular bowel movements, and can make you feel full for longer, which is beneficial for weight management.

Resistant starches are a type of starch that is not easily digested by the body and acts like fiber. They can be found in legumes, some whole grains, and in certain foods like rice and potatoes after they have been cooked and then cooled.