Starches are great for your body. Throughout the world, in for the past centuries, human beings have lived off of starch. Today many starches are over processed, removing the most healthy part of the food.
Here is a helpful chart to illustrate the healthy benefits of starches:
|Item||Carbohydrate g per 100g serving||Fiber g per 100g serving||Carbohydrate g per 1cup serving||Portion Size Notes||Other Notable Nutrients|
|cassava||38||2||78||1c= 206g||Vitamin C, Thiamin, Folate, Potassium, Manganese|
|taro root||35||5||46||1c= 132g||Vitamin B6, Vitamin E, potassium, manganese|
|plantains||31||2||48||1c= 154g (slices)||Vitamin A, Vitamin C, Vitamin B6, Folate, Magnesium, Potassium|
|yam||27||4||37||1c= 136g (cubed)||Vitamin C, Vitamin B6, Manganese, Potassium|
|white potato, peeled||22||1||27||1c= 122g||Not much very high, some Vitamin C|
|sweet potato||21||3||58||1c= 328g (mashed)||Vitamin A, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Iron (non-heme), Vitamin E|
|parsnips||17||4||27||1c= 178g (sliced)||Vitamin C, Manganese.|
|lotus root||16||3||19||1c= 120g (sliced)||Vitamin C.|
|acorn squash||15||4||31||1c= 205g||Vitamin C.|
|onion||10||1||21||1c= 210g (chopped)||Vitamin C, Potassium.|
|beets||10||2||17||1c= 170g (sliced)||Folate, Manganese.|
|carrots||10||3||13||1c= 128g (chopped)||Vitamin A, Vitamin K,|
|butternut squash||10||–||22||1c= 205g||Vitamin A, Vitamin C|
|jicama (raw)||9||5||12||1c= 130g (slices)||Vitamin C.|
|kohlrabi||7||1||12||1c = 165g||Vitamin C, Vitamin B6, Potassium, Copper, Manganese|
|spaghetti squash||6||1||9||1c= 155g||Not very many.|
This table can help you eat a variety of starches. Use it to give you ideas on healthy ways to incorporate starch in your diet. It’s good for your body, fills you up and is delicious!
How often do you incorporate starches from this list into your diet? How do you eat them?