8 Starch-Heavy Foods That Are Good To Add To Your Diet
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Think of starch and you might immediately assume foods loaded with it to be heavy, unhealthy and those that should be avoided. But the fact is, starch, like most foods, is necessary for health. Starch is basically a type of carbohydrate consisting of glucose molecules, which means that starchy foods provide us with a lot of energy. The UK’s National Health Service (NHS) says that starchy foods not only provide energy but are also great sources of other essential nutrients like fibre, calcium, iron and B vitamins.  

So, even though you might think starchy foods are unhealthy and can lead to weight gain, the basic scientific fact here is that starch is an essential part of a healthy diet. The NHS also says that starchy foods actually contain less calories derived from fats and contain calories from other nutrients like dietary fibre instead. The trick with using starchy foods is to cook them simply and without any fats to ensure they remain healthy and beneficial. 

What you may find to be even more interesting is the fact that a closer look at the list of starchy foods reveals that these foods are not only essential but also popularly eaten around the world. From root vegetables to legumes and grains—as well as the flours derived from them—we are surrounded by starchy foods that are quite healthy and need to be added to a healthy diet. 

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So, if you are wondering what these starch-heavy foods that are good to add to your diet are, here is a whole list you can refer to.  


A staple vegetable across the world, potatoes often get a bad reputation for causing weight gain. However, according to the US Department of Agriculture (USDA), potatoes are rich not only in starch and dietary fibre but also plenty of other nutrients like protein, potassium and vitamin C. Around 100 grams of potatoes contain 15.3g of starch.  

Whole Wheat Flour 

Popularly known as atta in India, whole wheat flour is made with the bran, germ and endosperm of whole wheat grains—making it not only a great source of starch but also of dietary fibre and other nutrients. The USDA says that 120 grams of whole wheat flour contains 81.6g of starch and plenty of other nutrients like calcium, protein and potassium.  


One of the most consumed staples around the world, white rice often gets the reputation of being unhealthy. But the fact is, white rice is a starch-heavy food that can indeed benefit your health a lot. The USDA says that 100 grams of white rice contains around 68.2g of starch along with trace amounts of calcium, potassium and other essential minerals.  

Jowar Flour 

Also known as sorghum flour, jowar flour is a millet-based flour and considered to be very healthy. The USDA says that 100 grams of sorghum flour contains around 80g of starch along with high amounts of protein, dietary fibre and other minerals. So, making jowar rotis or using this flour to make bakery products is a great idea for your health.  


Another popular millet that is widely consumed in India, especially during ritual fasts and sattvik diets, buckwheat is also known as kuttu. The USDA says that 100 grams of buckwheat grains contains around 50g of starch along with 13.2g of protein and plenty of other minerals. So, eating buckwheat grains or buckwheat flour as a part of your regular diet is a very healthy idea.  


Winter used to be the only time the world could consume fresh green peas, but now, peas are available all year through in frozen form. And no matter which form you consume, peas contain high amounts of starch, especially when mashed. The USDA says that 100 grams of peas contain plenty of starches that are measured in the form of dietary fibre and carbohydrates.   

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Maize is also known as corn around the world and makai in India, and it is one of the most widely consumed cereal grains. The USDA says that 100 grams of maize contains 5.7g of starch along with plenty of other nutrients like dietary fibre, folate, potassium and beta-carotenes. So, eating maize products like makke ki roti and cornbread is a great idea this winter.  


Did you know that one of the main reasons why legumes of all kinds, from chickpeas to plain old masoor dal, are great for digestive health because they have resistant starch? According to a 2013 study in Advances in Nutrition, cooked legumes contain 5-15% of resistant starch, making this entire food group even healthier than you may have thought. So, don’t just eat legumes for fibre and protein but also for the benefits of starch.