List of Starchy Foods: 13 Healthy and Delicious Options

List of starchy foods
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Starchy foods are essential to any healthy diet because they contain complex carbohydrates. They are broken down and digested more slowly than simple carbs, such as sugar.

The result? Starchy foods help you feel full longer and prevent blood sugar spikes that can lead to cravings later on and overeating.

Starchy foods also provide energy to fuel your workouts and your day, along with vitamins, minerals, fiber, and antioxidants to improve your health.

This list of starchy foods includes healthy options that you can include in your diet daily. Read on to learn more about each one!

Table of Contents

  1. What Is a Starchy Food?
  2. Why Do You Need Starchy Foods?
  3. List of Starchy Foods to Try Out Now
    1. Cornmeal 
    2. Pretzel 
    3. Saltine Crackers 
    4. White Flour 
    5. Rice Krispies Cereal 
    6. Millet Flour 
    7. Sorghum Flour  
    8. Oats 
    9. Potatoes
    10. Whole-Wheat Flour  
    11. Pasta  
    12. Instant Noodles  
    13. Yams  
    14. Cassava 
  4. Tips for Eating More Starchy Foods
  5. Conclusion

What Is a Starchy Food?

Starchy foods are an essential part of a healthy diet. They provide the body with energy and are a good source of vitamins and minerals. Starchy foods include bread, pasta, rice, potatoes, beans, lentils, and peas.

Choose whole grain or lower-fat versions when possible. Here are ten list of starchy foods that are delicious and healthy to add to your diet:

Why Do You Need Starchy Foods?

Starchy foods are an essential part of a healthy diet. They provide complex carbohydrates, a source of energy for the body. Complex carbs are broken down more slowly than simple carbs, so they can help you feel fuller for longer.

Additionally, starchy foods contain essential vitamins, minerals, and fiber. Many types of starchy foods include potatoes, rice, beans, corn, peas, and lentils.

Here is a list of some common starchy foods to try: This list contains many delicious types of food! 

List of Starchy Foods to Try Out Now

Below is a list of 13  starchy foods available in your area. Try some out to see what you like best!


A versatile grain, cornmeal can be used to make everything from polenta to muffins. It’s also a key ingredient in many traditional dishes, like cornbread and tamales. While it’s often considered unhealthy, cornmeal is a nutritious food. 

It’s a good source of fiber and vitamins and can help you feel full and satisfied. It’s also gluten-free, which makes it an excellent option for people with gluten sensitivities or allergies.


Pretzels are baked goods traditionally made from flour, water, and salt. They come in various shapes and sizes on the list of starchy foods.

They all have one thing in common: a crispy, chewy texture. Pretzels can be savory or sweet, making them a versatile snack option. 

Most store-bought pretzels are high in sodium, so you must read labels carefully while watching your salt intake.

Pretzels can be a healthy snack option if you choose wisely. Whole-wheat pretzels are a good source of fiber, and baked pretzels have less fat than fried varieties.

Saltine Crackers

Crackers are a type of unleavened bread that is typically dry, hard, and thin. They are often used as a base for canapés or as an accompaniment to dips. Saltine crackers are one of the most popular types on the list of starchy foods. 

They are made with flour, water, salt, and baking soda. The size and shape vary by manufacturer. Saltines are crispier than cream crackers but less so than most ritz-type crackers, which have been called the gold standard. 

Additionally, the average weight of a box (roughly 2 pounds) contains about 600-800 individual crackers depending on the size of each biscuit.

It’s usually stored in a cardboard box with a plastic lining to keep it fresh. The number on the package indicates how many boxes are in 1 pound.

White Flour

Though white flour is often demonized, it can be part of a healthy diet. When choosing white flour, opt for brands that are unbleached and enriched with vitamins. White flour is a good energy source and has a high concentration of carbohydrates. 

White flour is made by milling the innermost portion of the wheat grain called endosperm. Refined white flour has been processed to remove nutrients such as dietary fiber, iron, niacin, thiamin, riboflavin, and folate.

While this process may make white flour easier to digest and less likely to cause allergic reactions in people who are sensitive to specific proteins found in grains (such as gluten), it removes some nutrients and damages some proteins that are essential for maintaining health.

It also contains gluten, which can help with the structure and texture of baked goods. However, too much white flour can lead to weight gain, so enjoy it in moderation.

Rice Krispies Cereal

I was always drawn to the bright colors and fun characters on the cereal boxes as a kid. And who could resist that snap, crackle, pop? Now that I’m an adult, I appreciate Rice Krispies’ simplicity.

Just three ingredients – rice, sugar, and salt – and you’ve got a delicious breakfast (or snack). Plus, on the list of starchy foods, it’s a good source of whole grains.

Millet Flour

This flour is made from finely ground millet, a whole grain packed with nutrients like magnesium, phosphorus, and manganese. It has a light, nutty flavor that works well in sweet and savory recipes. You can use it to make pancakes, muffins, loaves of bread, and more.

Plus, it’s a good option for people with gluten sensitivities to search for foods on the list of starchy foods. This is because it is naturally gluten-free.

Sorghum Flour

Sorghum flour is a whole grain flour with a nutty flavor that’s perfect for baking. It’s also gluten-free, making it an excellent option for those with celiac disease or gluten sensitivities.

Sorghum flour is high in fiber and protein and has a lower glycemic index than other flour, making it a healthier choice overall. 

Here are ten delicious recipes that showcase sorghum flour’s versatility. These recipes include vegan, vegetarian, paleo, and dairy-free options. 

  1. Pumpkin Spice Cake With Maple Cream Cheese Frosting – Vegan, Vegetarian
  2. Cauliflower Rice Bowl With Red Bell Pepper Salsa – Vegan 
  3. Chocolate Banana Bread – Vegan 
  4. Apple Pie Muffins – Dairy Free 
  5. Carrot Walnut Cookies – Dairy Free 
  6. Green Onion Cornbread – Gluten Free 
  7. Breakfast Toasties With Avocado – Dairy Free 
  8. Spicy Roasted Chickpeas – Vegan, Vegetarian 
  9. Peanut Butter & Jelly Pancakes – Vegan, Vegetarian 
  10. Sweet Potato Fries with Chipotle Aioli


Oats are a cereal grain that is technically classified as a Pseudocereal. This means they are not in the same family as wheat, barley, or rye.

Oats are similar to others’ list of starchy foods in terms of their nutritional composition. They are a good source of carbohydrates, fiber, vitamins, and minerals. 

Oats are whole grain, meaning they contain all three parts of the grain kernel – the bran, germ, and endosperm. This makes them nutrient-dense food, providing vitamins, minerals, antioxidants, and fiber. 

Additionally, oats have a high-quality protein content and are lower on the glycemic index than other grains. This means they can help regulate blood sugar levels and provide lasting energy.  


Potatoes are a starchy food that is often demonized, but they can be pretty healthy. They are a good source of fiber, vitamins, and minerals.

Plus, they can help you feel fuller longer and are a low-glycemic food, which means they won’t cause spikes in your blood sugar levels. 

Here are ten delicious and healthy potato recipes to try:

  1. Roasted potatoes with rosemary and garlic
  2. Mashed potatoes with Greek yogurt and chives
  3. Grilled sweet potato wedges with dipping sauce
  4. Twice-baked potatoes with broccoli and cheese
  5. Potato salad with hard-boiled eggs and dill
  6. Curried lentil soup with sweet potatoes 
  7. Winter squash risotto 
  8. Baked yams with brown sugar and butter 
  9. Sweet potato biscuits 
  10. Mini meatloaves with mashed potatoes

Whole-Wheat Flour

On the list of starchy foods, whole-wheat flour is a type of flour. It contains all three parts of the wheat kernel.

It’s milled from hard red wheat, which has a higher protein content than other types of grain. This makes whole-wheat flour ideal for baking bread, rolls, and other yeast-based recipes. 

Whole-wheat flour is also a good source of fiber and vitamins B1, B2, and E. But remember to watch your consumption because it can also be high in calories.


Pasta is an excellent source of complex carbohydrates, essential for providing energy to the body. It is also a good source of fiber, which helps to keep the digestive system healthy.

Pasta is low in fat and calories, making it an excellent option for those trying to lose or maintain a healthy weight.

It is also a good source of protein, which is necessary for muscle growth and repair. Pasta can be enjoyed as part of a healthy diet, as it is relatively low in sugar and sodium. It is essential to choose whole-wheat or enriched pasta options to get the most nutritional value from this food.

Instant Noodles

Though they may be easy and quick, instant noodles are not the healthiest option for starchy foods. They’re often high in sodium and calories and can contain unhealthy additives like MSG.

However, if you’re looking for a quick and easy starch fix among the list of starchy foods, there are some healthier instant noodle options.

Look for brands that are low in sodium and calories and free of MSG and other additives. Some healthier brands of instant noodles include Annie’s Homegrown, Thai Kitchen, and Health Valley.

If you want something even more beneficial, you can make your instant noodles at home using whole wheat flour or rice flour.


Starchy vegetables are an essential part of a healthy diet. They’re packed with nutrients like fiber, vitamins, and minerals. Plus, they’re a good source of energy.

Yams are a type of starchy food that can be eaten in many different ways on list of starchy foods. You can bake them, fry them, or even eat them raw. Here is the delicious recipe to try out.

  • Crunchy mashed yams: Peel, dice, and boil two medium-sized yams until soft. Drain the water off and mash with butter and salt to taste. Add milk if you want it creamier. 
  • Sweet potato soup: Peel the skin off a sweet potato and dice it into cubes; add vegetable broth or water until just submerged (1-2 cups). Bring to a boil, then simmer for about 20 minutes until soft; blend until smooth; season with salt, pepper, garlic powder, onion powder, cumin, turmeric, and cinnamon as desired.


Cassava is a good source of carbohydrates. It is also a good source of dietary fiber. Cassava can help you regulate blood sugar levels. It is also a good source of vitamins and minerals.

Cassava can be used as a thickener in soups and sauces. It can also be used to make flour for baking purposes. Cassava is a versatile food that can be enjoyed in many different ways, so give it a try!

Tips for Eating More Starchy Foods

  1. Incorporate starchy vegetables into your diet. Potatoes, corn, and peas are all great sources of starch.
  2. Add quinoa, amaranth, or buckwheat to your meals. These whole grains are packed with fiber and nutrients.
  3. Enjoy a bowl of oatmeal for breakfast or as a snack. Top with fresh fruit or nuts for extra flavor and nutrition.
  4. Make a batch of homemade bread using whole wheat flour or another type of whole-grain flour.
  5. Enjoy sweet potatoes on their own or as part of a dish. Sweet potatoes are a great source of complex carbohydrates and fiber on the list of starchy foods.
  6. Snack on popcorn for a crunchy treat that satisfies your hunger without costing a lot of calories.


While some may think that starch is a carb and therefore bad for you, there are many health benefits to including them in your diet. Starchy foods are packed with nutrients like fiber, vitamins, and minerals.

They can also help you feel fuller longer and stabilize your blood sugar levels. So next time you’re looking for a healthy and delicious option, choose one from this list of starchy foods!

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