Table of ContentsView AllTable of ContentsBest Starchy FoodsImportanceReasons to Cut BackLow-Starchy FoodsGluten-Free Starchy Foods

Table of ContentsView All

View All

Table of Contents

Best Starchy Foods

Importance

Reasons to Cut Back

Low-Starchy Foods

Gluten-Free Starchy Foods

Starchy foods are one of the three types of carbohydrates: fiber, sugar, andstarch.Depending on the type, starchy foods can affect your body differently. Not all starches are refined, but many processed foods contain refined starches. It’s important to understand how different starchy foods affect your body so you can choose the best ones for your diet.

Kinga Krzeminska / Getty Images

starchy foods; image of unrecognizable person peeling a bowl of potatoes

Best Starches to Add to Your Plate

1. Potatoes

Potatoes, including sweet potatoes, are a rich source of energy-sustaining carbs. White potatoes contain vital nutrients like potassium, vitamin C, and fiber—especially when eaten with their skin intact. These nutrients support heart health, immune function, and digestion.Sweet potatoes are high in beta-carotene, an antioxidant that promotes eye health and boosts immunity.

2. Corn

Wholecornis high in dietary fiber, which aids digestion and promotes stable blood sugar levels. It also offers vitamins essential for immune function and energy metabolism.All forms of corn (e.g., cornmeal, cornstarch) contain antioxidants like lutein and zeaxanthin, which protect against the blue light emitted from devices like phones and laptop screens.

3. Rice

All types of rice—such aswhite,brown, jasmine, and basmati—are gluten-free and provide essential nutrients and energy, with whole-grain options offering more fiber and nutritional benefits.Brown rice, a whole grain that retains the bran and germ, provides more fiber, vitamins like B6, and minerals such as magnesium, which support heart health and digestion.

4. Bread

Whole-grainbreads, which include whole wheat bread, retain the bran, germ, and endosperm in the grains used to make them. Whole grains offer plenty of fiber, vitamins like B vitamins, and minerals such as iron and magnesium, which are good for digestion, heart health, and energy metabolism. Fortified bread can offer added vitamins and minerals, while whole-grain varieties deliver longer-lasting satiety (a satisfied feeling of fullness) and can be a positive influence on overall health due to their fiber and nutrient density.

5. Pasta

Whole-grain pasta, includingwhole wheat pasta, retains more fiber, vitamins like B vitamins, and essential minerals such as iron and magnesium, which support heart health, digestion, and energy. Traditional white pasta is more processed and lower in fiber, but it provides quick-digesting carbohydrates. Pasta is low in fat and can be part of a balanced diet, especially when paired with nutrient-dense toppings like vegetables, lean proteins, and healthy fats.

6. Cereal

Whole-grain cereals, such as those made from oats or whole wheat, are rich in fiber, which supports digestion, promotes heart health, and helps regulate blood sugar. Many cereals are also fortified with essential vitamins and minerals, making them a convenient way to get additional nutrients to your diet. However, highly processedcerealscan be low in fiber and high in added sugars, so choosing whole-grain, low-sugar options provides the best nutritional value.

7. Oats

Oatscontainsoluble fiber(a fiber that dissolves in water) that helps lower cholesterol and support heart health.They also provide essential nutrients like B vitamins, iron, and magnesium. Oats have a low glycemic index, releasing energy slowly and helping maintain stable blood sugar levels. Their fiber content also supports digestion and keeps you feeling fuller for longer after eating.

8. Legumes

Legumesinclude beans, peas, and lentils and are excellent sources of slow-digesting energy. Their high protein content sets them apart from other starchy foods. Legumes are also packed with fiber, which supports digestion, heart health, and blood sugar management.They provide essential vitamins and minerals for energy production, red blood cell formation, and healthy blood pressure.

9. Plantains

10. Tapioca

Tapiocais derived fromcassava, a root vegetable containing a high concentration of carbohydrates (primarily as starch).Tapioca is low in fat and protein but provides a fuel source for the body. It’s often used as a thickening agent in foods like puddings.

Why Are Starchy Foods Important?

Dietary starches are a type of carbohydrate in many plant foods. They’re complex carbs because they comprise long chains of sugar molecules, which the body breaks down into glucose for energy. Their structure inherently takes longer to digest than simple sugars (like white sugar you might add to a cake recipe or find in sodas).

The two types of starches are:

Because they take long to digest, starches provide a steady release of energy. Overall, the healthfulness of starches depends on their source, as unrefined starches are generally more nutrient-dense than refined ones.

The best starchy foods to add to your plate are nutrient-dense, minimally processed options that provide long-term energy and essential nutrients like fiber, vitamins, and minerals.

Starchy foodsto add to your plate include:

These starchy foods deliver slow-digesting carbs that help keep you fuller for longer. They can help support healthy blood sugar regulation and help prevent overeating at or between meals, which is important for managing a healthy weight.

Reasons to Cut Back on High-Starch Foods

There are plenty of nutritious starchy foods that can benefit your health. However, certain ones may be best minimized in your diet, especially if you want to prioritize better blood sugar regulation. These include:

Low-Starch Foods for Diabetes

Incorporating more complex carbs and non-starchy foods into your diet can help improve diabetes management. Some research indicates that while eating vegetables is good for overall health, non-starchy vegetables may have more protective benefits.

Vegetables

Some great examples of low-starch vegetables include:

Protein and Fats

Additionally, certain lean proteins have a minimal impact on blood sugar and can help support weight management and preserve lean muscle mass. Nuts and seeds, including the following: provide satiating healthy fats and protein without spiking blood sugar:

Legumes

Legumes, such as these: provide protein and fiber to help support healthy blood sugar levels:

Whole Grains

Consume whole grains with low glycemic indexes (meaning they don’t dramatically spike your blood sugar) in moderation, such as:

There are plenty of nutritious, gluten-free, starchy foods you can include in a balanced diet. inlcuding:

These gluten-free starchy options are safe for those with gluten sensitivities and offer diverse flavors and nutritional benefits to enhance any meal.

Summary

Starches are a type of carbohydrate and an essential source of energy. It’s important to recognize that some starches are more nutritious and more slowly digested than others and offer more health benefits. Prioritizing high-fiber starches that provide an array of vitamins and minerals and non-starchy foods is an excellent approach to a healthy diet pattern for blood sugar regulation and overall wellness.

25 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.Camire ME, Kubow S, Donnelly DJ.Potatoes and human health. Crit Rev Food Sci Nutr. 2009;49(10):823-840. doi:10.1080/10408390903041996Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato.Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032Ai Y, Jane JL.Macronutrients in corn and human nutrition.Compr Rev Food Sci Food Saf. 2016;15(3):581-598. doi:10.1111/1541-4337.12192Wilson LM, Tharmarajah S, Jia Y, Semba RD, Schaumberg DA, Robinson KA.The effect of lutein/zeaxanthin intake on human macular pigment optical density: a systematic review and meta-analysis.Adv Nutr. 2021;12(6):2244-2254. doi:10.1093/advances/nmab071Fukagawa NK, Ziska LH.Rice: importance for global nutrition.J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S2-S3. doi:10.3177/jnsv.65.S2Kaim U, Goluch ZS.Health benefits of bread fortification: a systematic review of clinical trials according to the PRISMA statement.Nutrients. 2023;15(20):4459. Published 2023 Oct 20. doi:10.3390/nu15204459Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Front Nutr. 2020;7:112. Published 2020 Aug 7. doi:10.3389/fnut.2020.00112Garutti M, Nevola G, Mazzeo R, et al.The impact of cereal grain composition on the health and disease outcomes.Front Nutr. 2022;9:888974. Published 2022 May 25. doi:10.3389/fnut.2022.888974Paudel D, Dhungana B, Caffe M, Krishnan P.A review of health-beneficial properties of oats.Foods. 2021;10(11):2591. Published 2021 Oct 26. doi:10.3390/foods10112591Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. 2021. doi:10.3390/nu13020519Torres-Vargas OL, Gaytan-Martinez M, Fernanda CC, Millán-Malo BM, Rodriguez-Garcia ME.Changes in the physicochemical properties of isolated starch and plantain (Musa AAB Simmonds) flours for early maturity stage.Heliyon. 2023;9(8):e18939. doi:10.1016/j.heliyon.2023.e18939Pereira B.Resistant starch in cassava products. 2014. Food Sci. Technol 34 (2).National Research Council (US) Committee on Computer-Assisted Modeling. Computer-Assisted Modeling: Contributions of Computational Approaches to Elucidating Macromolecular Structure and Function. Washington (DC): National Academies Press (US); 1987. 8.,Structure and function of complex carbohydrates. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218559/Afandi FA, Wijaya CH, Faridah DN, Suyatma NE, Jayanegara A.Evaluation of various starchy foods: A systematic review and meta-analysis on chemical properties affecting the glycemic index values based on in vitro and in vivo experiments. Foods. 2021;10(2):364. Published 2021 Feb 8. doi:10.3390/foods10020364Seal CJ, Courtin CM, Venema K, de Vries J.Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Compr Rev Food Sci Food Saf. 2021;20(3):2742-2768. doi:10.1111/1541-4337.12728Bouchenak M, Lamri-Senhadji M.Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013;16(3):185-198. doi:10.1089/jmf.2011.0238Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato. Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032Bradley P.Refined carbohydrates, phenotypic plasticity and the obesity epidemic. Med Hypotheses. 2019;131:109317. doi:10.1016/j.mehy.2019.109317Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-a narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889Westphal SA.Obesity, abdominal obesity, and insulin resistance. Clin Cornerstone. 2008;9(1):23-31. doi:10.1016/s1098-3597(08)60025-3Zhang T, Peng Z, Li H, et al.A prospective cohort study of starchy and non-starchy vegetable intake and mortality risk. Br J Nutr. 2023;130(4):719-727. doi:10.1017/S0007114522003518Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Adv Nutr. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review. Nutrients. 2020;12(6):1561. Published 2020 May 27. doi:10.3390/nu12061561Celiac Disease Foundation. (n.d.).Gluten-free foods.

25 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.Camire ME, Kubow S, Donnelly DJ.Potatoes and human health. Crit Rev Food Sci Nutr. 2009;49(10):823-840. doi:10.1080/10408390903041996Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato.Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032Ai Y, Jane JL.Macronutrients in corn and human nutrition.Compr Rev Food Sci Food Saf. 2016;15(3):581-598. doi:10.1111/1541-4337.12192Wilson LM, Tharmarajah S, Jia Y, Semba RD, Schaumberg DA, Robinson KA.The effect of lutein/zeaxanthin intake on human macular pigment optical density: a systematic review and meta-analysis.Adv Nutr. 2021;12(6):2244-2254. doi:10.1093/advances/nmab071Fukagawa NK, Ziska LH.Rice: importance for global nutrition.J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S2-S3. doi:10.3177/jnsv.65.S2Kaim U, Goluch ZS.Health benefits of bread fortification: a systematic review of clinical trials according to the PRISMA statement.Nutrients. 2023;15(20):4459. Published 2023 Oct 20. doi:10.3390/nu15204459Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Front Nutr. 2020;7:112. Published 2020 Aug 7. doi:10.3389/fnut.2020.00112Garutti M, Nevola G, Mazzeo R, et al.The impact of cereal grain composition on the health and disease outcomes.Front Nutr. 2022;9:888974. Published 2022 May 25. doi:10.3389/fnut.2022.888974Paudel D, Dhungana B, Caffe M, Krishnan P.A review of health-beneficial properties of oats.Foods. 2021;10(11):2591. Published 2021 Oct 26. doi:10.3390/foods10112591Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. 2021. doi:10.3390/nu13020519Torres-Vargas OL, Gaytan-Martinez M, Fernanda CC, Millán-Malo BM, Rodriguez-Garcia ME.Changes in the physicochemical properties of isolated starch and plantain (Musa AAB Simmonds) flours for early maturity stage.Heliyon. 2023;9(8):e18939. doi:10.1016/j.heliyon.2023.e18939Pereira B.Resistant starch in cassava products. 2014. Food Sci. Technol 34 (2).National Research Council (US) Committee on Computer-Assisted Modeling. Computer-Assisted Modeling: Contributions of Computational Approaches to Elucidating Macromolecular Structure and Function. Washington (DC): National Academies Press (US); 1987. 8.,Structure and function of complex carbohydrates. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218559/Afandi FA, Wijaya CH, Faridah DN, Suyatma NE, Jayanegara A.Evaluation of various starchy foods: A systematic review and meta-analysis on chemical properties affecting the glycemic index values based on in vitro and in vivo experiments. Foods. 2021;10(2):364. Published 2021 Feb 8. doi:10.3390/foods10020364Seal CJ, Courtin CM, Venema K, de Vries J.Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Compr Rev Food Sci Food Saf. 2021;20(3):2742-2768. doi:10.1111/1541-4337.12728Bouchenak M, Lamri-Senhadji M.Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013;16(3):185-198. doi:10.1089/jmf.2011.0238Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato. Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032Bradley P.Refined carbohydrates, phenotypic plasticity and the obesity epidemic. Med Hypotheses. 2019;131:109317. doi:10.1016/j.mehy.2019.109317Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-a narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889Westphal SA.Obesity, abdominal obesity, and insulin resistance. Clin Cornerstone. 2008;9(1):23-31. doi:10.1016/s1098-3597(08)60025-3Zhang T, Peng Z, Li H, et al.A prospective cohort study of starchy and non-starchy vegetable intake and mortality risk. Br J Nutr. 2023;130(4):719-727. doi:10.1017/S0007114522003518Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Adv Nutr. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review. Nutrients. 2020;12(6):1561. Published 2020 May 27. doi:10.3390/nu12061561Celiac Disease Foundation. (n.d.).Gluten-free foods.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.Camire ME, Kubow S, Donnelly DJ.Potatoes and human health. Crit Rev Food Sci Nutr. 2009;49(10):823-840. doi:10.1080/10408390903041996Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato.Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032Ai Y, Jane JL.Macronutrients in corn and human nutrition.Compr Rev Food Sci Food Saf. 2016;15(3):581-598. doi:10.1111/1541-4337.12192Wilson LM, Tharmarajah S, Jia Y, Semba RD, Schaumberg DA, Robinson KA.The effect of lutein/zeaxanthin intake on human macular pigment optical density: a systematic review and meta-analysis.Adv Nutr. 2021;12(6):2244-2254. doi:10.1093/advances/nmab071Fukagawa NK, Ziska LH.Rice: importance for global nutrition.J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S2-S3. doi:10.3177/jnsv.65.S2Kaim U, Goluch ZS.Health benefits of bread fortification: a systematic review of clinical trials according to the PRISMA statement.Nutrients. 2023;15(20):4459. Published 2023 Oct 20. doi:10.3390/nu15204459Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Front Nutr. 2020;7:112. Published 2020 Aug 7. doi:10.3389/fnut.2020.00112Garutti M, Nevola G, Mazzeo R, et al.The impact of cereal grain composition on the health and disease outcomes.Front Nutr. 2022;9:888974. Published 2022 May 25. doi:10.3389/fnut.2022.888974Paudel D, Dhungana B, Caffe M, Krishnan P.A review of health-beneficial properties of oats.Foods. 2021;10(11):2591. Published 2021 Oct 26. doi:10.3390/foods10112591Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. 2021. doi:10.3390/nu13020519Torres-Vargas OL, Gaytan-Martinez M, Fernanda CC, Millán-Malo BM, Rodriguez-Garcia ME.Changes in the physicochemical properties of isolated starch and plantain (Musa AAB Simmonds) flours for early maturity stage.Heliyon. 2023;9(8):e18939. doi:10.1016/j.heliyon.2023.e18939Pereira B.Resistant starch in cassava products. 2014. Food Sci. Technol 34 (2).National Research Council (US) Committee on Computer-Assisted Modeling. Computer-Assisted Modeling: Contributions of Computational Approaches to Elucidating Macromolecular Structure and Function. Washington (DC): National Academies Press (US); 1987. 8.,Structure and function of complex carbohydrates. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218559/Afandi FA, Wijaya CH, Faridah DN, Suyatma NE, Jayanegara A.Evaluation of various starchy foods: A systematic review and meta-analysis on chemical properties affecting the glycemic index values based on in vitro and in vivo experiments. Foods. 2021;10(2):364. Published 2021 Feb 8. doi:10.3390/foods10020364Seal CJ, Courtin CM, Venema K, de Vries J.Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Compr Rev Food Sci Food Saf. 2021;20(3):2742-2768. doi:10.1111/1541-4337.12728Bouchenak M, Lamri-Senhadji M.Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013;16(3):185-198. doi:10.1089/jmf.2011.0238Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato. Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032Bradley P.Refined carbohydrates, phenotypic plasticity and the obesity epidemic. Med Hypotheses. 2019;131:109317. doi:10.1016/j.mehy.2019.109317Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-a narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889Westphal SA.Obesity, abdominal obesity, and insulin resistance. Clin Cornerstone. 2008;9(1):23-31. doi:10.1016/s1098-3597(08)60025-3Zhang T, Peng Z, Li H, et al.A prospective cohort study of starchy and non-starchy vegetable intake and mortality risk. Br J Nutr. 2023;130(4):719-727. doi:10.1017/S0007114522003518Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Adv Nutr. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review. Nutrients. 2020;12(6):1561. Published 2020 May 27. doi:10.3390/nu12061561Celiac Disease Foundation. (n.d.).Gluten-free foods.

Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.

Camire ME, Kubow S, Donnelly DJ.Potatoes and human health. Crit Rev Food Sci Nutr. 2009;49(10):823-840. doi:10.1080/10408390903041996

Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato.Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032

Ai Y, Jane JL.Macronutrients in corn and human nutrition.Compr Rev Food Sci Food Saf. 2016;15(3):581-598. doi:10.1111/1541-4337.12192

Wilson LM, Tharmarajah S, Jia Y, Semba RD, Schaumberg DA, Robinson KA.The effect of lutein/zeaxanthin intake on human macular pigment optical density: a systematic review and meta-analysis.Adv Nutr. 2021;12(6):2244-2254. doi:10.1093/advances/nmab071

Fukagawa NK, Ziska LH.Rice: importance for global nutrition.J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S2-S3. doi:10.3177/jnsv.65.S2

Kaim U, Goluch ZS.Health benefits of bread fortification: a systematic review of clinical trials according to the PRISMA statement.Nutrients. 2023;15(20):4459. Published 2023 Oct 20. doi:10.3390/nu15204459

Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Front Nutr. 2020;7:112. Published 2020 Aug 7. doi:10.3389/fnut.2020.00112

Garutti M, Nevola G, Mazzeo R, et al.The impact of cereal grain composition on the health and disease outcomes.Front Nutr. 2022;9:888974. Published 2022 May 25. doi:10.3389/fnut.2022.888974

Paudel D, Dhungana B, Caffe M, Krishnan P.A review of health-beneficial properties of oats.Foods. 2021;10(11):2591. Published 2021 Oct 26. doi:10.3390/foods10112591

Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. 2021. doi:10.3390/nu13020519

Torres-Vargas OL, Gaytan-Martinez M, Fernanda CC, Millán-Malo BM, Rodriguez-Garcia ME.Changes in the physicochemical properties of isolated starch and plantain (Musa AAB Simmonds) flours for early maturity stage.Heliyon. 2023;9(8):e18939. doi:10.1016/j.heliyon.2023.e18939

Pereira B.Resistant starch in cassava products. 2014. Food Sci. Technol 34 (2).

National Research Council (US) Committee on Computer-Assisted Modeling. Computer-Assisted Modeling: Contributions of Computational Approaches to Elucidating Macromolecular Structure and Function. Washington (DC): National Academies Press (US); 1987. 8.,Structure and function of complex carbohydrates. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218559/

Afandi FA, Wijaya CH, Faridah DN, Suyatma NE, Jayanegara A.Evaluation of various starchy foods: A systematic review and meta-analysis on chemical properties affecting the glycemic index values based on in vitro and in vivo experiments. Foods. 2021;10(2):364. Published 2021 Feb 8. doi:10.3390/foods10020364

Seal CJ, Courtin CM, Venema K, de Vries J.Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Compr Rev Food Sci Food Saf. 2021;20(3):2742-2768. doi:10.1111/1541-4337.12728

Bouchenak M, Lamri-Senhadji M.Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013;16(3):185-198. doi:10.1089/jmf.2011.0238

Wang S, Nie S, Zhu F.Chemical constituents and health effects of sweet potato. Food Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032

Bradley P.Refined carbohydrates, phenotypic plasticity and the obesity epidemic. Med Hypotheses. 2019;131:109317. doi:10.1016/j.mehy.2019.109317

Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-a narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889

Westphal SA.Obesity, abdominal obesity, and insulin resistance. Clin Cornerstone. 2008;9(1):23-31. doi:10.1016/s1098-3597(08)60025-3

Zhang T, Peng Z, Li H, et al.A prospective cohort study of starchy and non-starchy vegetable intake and mortality risk. Br J Nutr. 2023;130(4):719-727. doi:10.1017/S0007114522003518

Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Adv Nutr. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077

Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review. Nutrients. 2020;12(6):1561. Published 2020 May 27. doi:10.3390/nu12061561

Celiac Disease Foundation. (n.d.).Gluten-free foods.

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