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Carbohydrates, proteins and fats are all necessary for the normal and healthy functioning of the body. As for the carbs, there are three different types, including: sugar, starch and dietary fibers. These carbohydrates are necessary for the maintenance and the growth of human organism. Diabetic patients are often advised to eat more starchy food.

Starch or amylum is consisted of glucose molecules connected together with glycosidic bonds. Most nutritionists will say that this particular type of carbohydrates is the most important and there must be at least 1/3 of them in our diet, since they provide significant part of the energy need for our body. Plants taken as the food get digested in the body and the enzyme (gastric amylase) provides the starch from them. Our cells contain storages of the starch, which are used whenever there is some muscle activity happening.

Nuts, Grains and Cereals

Many different nuts are considered to be great sources of the starch. Sunflower seed and roasted and salted cashew nuts are the richest in the starch, containing over 13gm of this carbohydrate per 100g. There is also starch in: almonds, Brazil nuts, pecan nuts, pistachios, walnuts, sesame seeds, chestnuts, hazelnuts, peanuts and macadamia nuts.

Wheat barn, corn, soy, rye and both types of wheat flour (brown and white) contain the starch. It can also be found in brown rice or raw tapioca, as well as in the raw sago. Just 100g of raw sago or raw tapioca contain about 95g of starch.


Plenty of vegetables are known to be sources of the starch. Potatoes of any type (raw, canned or boiled), sweet potato or yam, whether raw or boiled contain starch. Raw plantain, raw or boiled parsnip and raw garlic are also included in the starchy food.

When looking for the starchy food, don’t forget the beans and lentils, especially lentils, chick peas and black eyed beans, since these are the valuable sources of starch. 100g of these beans and any kind of lentils will provide you with more than 43g of starch. French beans, broad beans, red kidney beans and soy beans also belong to the starchy food.

Processed Food

When talking about the food that contains starch, we shouldn’t forget processed food, even though it’s not the healthiest diet choice. Breads, pastas, tortillas, pizzas, pies and burgers contain high amount of starch. Also, many sweet things may contain the starch, including: cookies, cakes, biscuits, muffins, pastries, puddings and fruit toppings. Breakfast cereals may also be the sources of the starch in your diet.

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