Healthy benefits of various starches

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.


Plaintain at dinner. Photography by Rizwan Alvi
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!


Peeled butternut squash. Photography by Serena Alibhai

Sweet potatoes. Photography by Rizwan Alvi

How often do you incorporate starches from this list into your diet? How do you eat them?



6 thoughts on “Healthy benefits of various starches”

  1. Those who don’t know a lot about starches! I would highly recommend Dr. McDougall’s book called the ‘Starch solution’! It’s extremely well researched and a very educational book, not to mention very eye opening! I love me some mashed potatoes!! Starches are extremely good for your body keep you satiated and full a lot longer!

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s