Starch-Rich Foods: A Comprehensive Guide to Sources & Glycemic Impact

Starch is a type of complex carbohydrate. Foods containing high levels of starch are rated as high-glycemic foods; these can can affect blood glucose levels in people with diabetes.

Vegetables

• Small potatoes weighing 170 grams contain 40 grams of starch each. Additional starchy vegetables are corn, sweet potatoes and cucumbers.

Grains and Pasta

• One cup of cooked white long-grain rice contains 47 grams of starch. Other grains containing large amounts of starch are cornmeal, wheat flour, pasta, spelt and kamut.

Legumes

• Navy Beans contain about 22 grams of starch per cup. Similar amounts are found in pinto beans, kidney beans and any refried or baked beans.

Nuts

• Most nuts contain a limited amount of starch. However, chestnuts, acorns and coconuts are relatively high in starch.

Fruit

• One cup of bananas contains about 12 grams of starch. Plums, figs and raisins contain small amounts of starch.

Seafood

• Crab contains about 15 grams of starch per serving and most fish contain about 12 grams of starch per piece.