Which food is starch found in? A comprehensive guide

December 12, 2025 •

4 min read

Starch is the most common carbohydrate in the human diet, providing 70–80% of the calories consumed worldwide. It is a complex carbohydrate that serves as a vital energy source and is naturally found in a wide variety of plants, including grains, root vegetables, and legumes. The answer to which food is starch found in is extensive, encompassing many staple foods enjoyed across the globe.

Quick Summary

Starch is a polymeric carbohydrate present in numerous plants, acting as an energy reserve. Major food sources include grains like wheat, rice, and oats; root vegetables such as potatoes and cassava; and legumes like beans and lentils. Whole foods provide beneficial fiber and nutrients, distinguishing them from highly processed starchy products.

Key Points

Grains and Grain Products: Rice, wheat, oats, bread, and pasta are primary sources of starch, with whole-grain options offering more fiber and nutrients.
Starchy Vegetables: Potatoes, corn, peas, yams, and butternut squash are rich in starchy carbohydrates and provide essential vitamins and minerals.
Legumes are Starchy: Beans, lentils, and chickpeas are excellent sources of starch, protein, and dietary fiber.
Resistant Starch: Some foods, like unripe bananas and cooked-and-cooled potatoes, contain resistant starch, which benefits gut health like dietary fiber.
Healthy Choices: For maximum benefit, opt for whole, minimally processed starchy foods and use healthy cooking methods like boiling or baking.
Energy Source: Starch is broken down into glucose, serving as the main source of energy for the body's cells.
Starch and Fiber: Many starchy foods, especially whole-grain versions and those with skin, are also significant sources of dietary fiber.

What is starch?

Starch is a carbohydrate consisting of numerous glucose units joined together. Produced by most green plants for energy storage, it is a crucial component of many staple foods. When we consume starchy foods, our bodies break down the starch into glucose, which fuels our cells, tissues, and organs. Not all starches are created equal, however; differences in cooking and processing affect how the body digests them. For instance, cooking makes starch easier to digest, while cooling can create resistant starch, which behaves like dietary fiber.

Sources of starch: A detailed breakdown

Starch can be found in several major food groups. While many people think primarily of grains, the category also includes many vegetables, legumes, and even some fruits.

Grains and grain products

This category represents some of the most significant sources of starch globally, making up a large part of many traditional diets.

Cereals: Rice, wheat, corn, oats, barley, and rye are all rich in starch.
Flour products: Bread, pasta, and noodles are classic examples of starchy foods made from refined or whole-grain flours.
Breakfast cereals: Many breakfast cereals, especially those made from wheat, corn, or oats, are a significant source of starch.
Whole grains: Opting for whole-grain versions like brown rice, whole wheat pasta, and oatmeal provides more fiber, vitamins, and minerals than their refined counterparts.

Starchy vegetables

While all plants contain some starch, certain vegetables are classified as starchy due to their significantly higher carbohydrate content.

Tubers and roots: Potatoes, sweet potatoes, yams, cassava, and taro are prominent examples.
Legumes (considered starchy vegetables): Green peas, lima beans, and corn are often grouped in this category.
Winter squash: Varieties like butternut and acorn squash are also rich in starch.

Legumes

Often celebrated for their protein and fiber content, legumes are also excellent sources of complex carbohydrates in the form of starch.

Dried beans: Navy, pinto, kidney, and black beans are all high in starch.
Lentils: Brown, green, and red lentils are packed with starchy carbs.
Chickpeas: Also known as garbanzo beans, chickpeas are a versatile and starchy legume.

Fruits

While most fruits are higher in simple sugars, a few contain a notable amount of starch, particularly when unripe or in certain preparations.

Bananas: Unripe (green) bananas contain resistant starch, which changes to simple sugars as they ripen.
Plantains: Often cooked like a vegetable, plantains are a very starchy fruit.
Breadfruit: A tropical tree fruit, breadfruit is an important staple food due to its high starch content.

A comparison of starchy food categories


Category	Key Examples	Benefits	Considerations
Grains	Rice, wheat, oats, pasta, bread	High in fiber (whole grains), B vitamins, iron, and protein; a primary energy source.	Processed or refined grains can be stripped of nutrients and fiber, leading to faster blood sugar spikes.
Starchy Vegetables	Potatoes, corn, peas, sweet potatoes	Rich in potassium, vitamin C, B vitamins, and fiber.	Cooking methods like deep-frying can negate their nutritional benefits.
Legumes	Beans, lentils, chickpeas	Excellent source of plant-based protein, dietary fiber, and resistant starch.	Can cause digestive issues for some people due to high fiber content.
Starchy Fruits	Unripe bananas, plantains, breadfruit	Offer fiber and vitamins, and unripe varieties contain beneficial resistant starch.	Ripening converts starch to sugar, altering their nutritional profile.

Making healthy choices with starchy foods

To maximize the health benefits of starchy foods, focus on choosing whole, unprocessed, or minimally processed options. These varieties typically contain more fiber and micronutrients, providing a slower release of energy and helping to keep blood sugar levels stable. For example, swapping white rice for brown rice, white bread for wholemeal bread, and prioritizing legumes in your meals are simple ways to improve nutritional quality. Preparation methods also matter; boiling or baking starchy vegetables is healthier than frying them. Incorporating a variety of starchy foods from different categories ensures a broad intake of essential vitamins and minerals.

For a resource detailing the role of carbohydrates in nutrition, including starches, the FAO/WHO Expert Consultation Report Carbohydrates in Human Nutrition is an authoritative source.

Conclusion

Which food is starch found in? Essentially, any plant that stores energy. From the grains that form the base of many cuisines to the satisfying bite of a potato or the hearty texture of a lentil, starchy foods are integral to human nutrition. By making informed choices, such as prioritizing whole foods and mindful cooking, we can leverage the energy-giving power of starch while reaping the benefits of dietary fiber and other essential nutrients.

Additional tips for incorporating starchy foods

Embrace whole grains: Replace refined grain products with whole-grain alternatives to boost your fiber and nutrient intake. Examples include brown rice, quinoa, and whole-wheat pasta.
Cook and cool: Some cooked starchy foods, like potatoes or rice, develop resistant starch when cooled, which can improve gut health.
Portion control: Starchy foods are calorie-dense. Be mindful of portion sizes, especially when trying to manage weight.
Prioritize variety: Mix and match different starchy foods, including grains, legumes, and vegetables, to ensure a diverse intake of nutrients.
Choose healthy preparation: Boil, steam, or bake starchy vegetables instead of frying them to minimize added fats and maximize health benefits.

Frequently Asked Questions

The primary function of starch is to provide the body with energy. When we eat starchy foods, our digestive system breaks down the complex carbohydrate into glucose, which is the body's main fuel source for its cells and organs.

No, not all starchy foods are bad. The key distinction is between whole or minimally processed starchy foods, which offer fiber and nutrients, and refined or heavily processed versions, which can lead to rapid blood sugar spikes. Healthy preparation, like boiling instead of frying, also matters.

Resistant starch is a type of starch that escapes digestion in the small intestine, acting similarly to dietary fiber. It is found in foods like unripe bananas, cooked and cooled potatoes, and legumes.

In many dietary guidelines, potatoes are nutritionally classified as a starchy food rather than as one of your daily portions of fruit and vegetables. They are typically eaten as the starchy component of a meal, replacing other carbohydrates like bread or rice.

Healthy cooking methods for starchy vegetables include boiling, baking, steaming, or roasting with a minimal amount of oil. Avoiding deep-frying is recommended to preserve their nutritional benefits.

To increase your fiber intake from starchy foods, choose whole-grain or wholemeal versions whenever possible, such as brown rice instead of white rice or whole-wheat pasta. Leaving the skin on vegetables like potatoes and eating more legumes also helps.

Yes, but with careful consideration. People with diabetes may need to limit their intake of certain starchy foods, especially refined varieties, as they can cause blood sugar levels to rise. Choosing high-fiber, lower glycemic index starchy foods can help with blood sugar management.