Should you avoid starchy carbs on a diet? A lot of dieters say good-bye to their favorite potatoes, corn on the cob and even lima beans when they go on a low-carb diet. But not all starchy carbs are created equal.
As long as you time your carbs, avoid the starchy carbs made up of refined grains and incorporate the more nutritious whole grains, it’s possible to lose a lot of weight while eating from a healthy starchy carb list.
Here’s a starchy carb list, an easy guide to refer to when making up a grocery list:
No. 1 Add to your starchy carb list: Whole grains such as brown rice, oatmeal, barley, cracked wheat, millet, wild rice and popcorn. I am a fan of creamy buckwheat, which is not technically a grain, but a fruit. Although most crackers are refined grains, you can find a few good ones such as Mary’s Gone Crackers, which contains flax seeds. Whole grains are important because they provide potassium, selenium and magnesium. Opt for Ezekiel bread and Ezekiel cereal are sprouted-grain products that provide enzymes.
No. 2: Add to your starchy carb list: Starchy vegetables such as sweet potatoes, lima beans, corn and peas. Sweet potatoes contain a lot of Vitamin C and the fiber in the skins is also good for you.
No. 3: Subtract from your starchy carb list: White potatoes in the form of French fries, potato chips and mashed potatoes. If you love chips, enjoy only on occasion. Avoid frying your starch carbs and removing the skins. Baked potatoes are fine to enjoy on occasion, but make sure to eat the skin!
No. 4: Subtract from your starchy carb list: All refined grains. To lose the most weight, avoid sweet breads, muffins, bagels, crackers made with wheat flour, four tortillas, cakes, doughnuts, brownies and white bread. If you are eating refined grains you are eating grains that have had their germ and bran stolen! Even if the food manufacturer adds back in some vitamins, the product typically contains too much sugar and not enough fiber. Avoid products that list “wheat four.” Choose brown rice pasta over white pasta.
No. 5: Add to your starchy carb list: Beans and legumes. If you are wondering if you should eat starchy carbs on a diet, you definitely should if the starchy carbs include black beans or lentils. Other healthy beans include split peas, kidney beans, pinto beans and black eyed peas. Throw beans into soups or eat them on a sprouted grain tortilla. If you are a vegetarian, combine rice and beans.
The question of whether you should avoid starchy carbs on a diet depends on your body type. I am a fan of the Carb Timing plan so I eat my sprouted grain breads for breakfast, and bean soups for lunch. Some people can tolerate more starchy carbs, such as the pear-shaped Body Type Diet G-Types. Meanwhile, the Type T body type on the Body Type diet should have a serving of the whole grains at breakfast and lunch and only a half serving or no starchy carbs at dinner.
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Source:
American Diabetes Association: Carbohydrates
