Are starchy foods healthy?
Starchy foods are the holy grail of carbohydrates, or the types of carbohydrates that SHOULD be avoided at all costs.
Mainly for people who suffer from:
- Hidradenitis Suppurativa.
- Acne.
- Skin issues.
- Inflammation.
- Insulin problems.
And so on, because starchy foods are the highest in carbs, typically, with many being refined.
Let’s talk about those starchy foods worth avoiding.
At least, worth avoiding in high amounts or on a regular basis.
Sources include USDA, and similar websites.
1. Yam
Yams have 28g of carbohydrates per 100g. This starchy food is a staple in Jamaican and Caribbean households.
I grew up with it.
That said, those who need to lower their carbohydrates should avoid this and the following foods in this list.
2. Potatoes (Regular)
26g of carbohydrates per medium-sized potato. This starchy “vegetable” also has potassium to the extreme, making even a couple of potatoes potentially dangerous.
ONE potato is enough, but it’s a no-go for Keto, and the resistant starches in potatoes are massively overrated.
3. Fried Dumplings
Dumplings depend on how they’re made when it comes to carbohydrate content.
Fried Dumplings can have 17g to 37g of carbohydrates. But steamed dumplings have around 3g of carbs (the Chinese kind).
It also comes down to how you make them. Treat this starchy food with caution.
4. Cereals
Cereal, on average, is measured at 68g of carbohydrates per 100g serving. But specific cereals like Honey Nut Cheerios, the so-called “heart healthy” cereal have 80g of carbs per 100g serving.
This starchy food’s tiny amount of fibre is laughable and makes no difference.
It doesn’t help that cereal is fortified to death with synthetic vitamins and minerals.
5. Pasta
25g of carbs per 100g serving of pasta, though in supermarkets, you’ll find pasta is higher. In the 30-50g range for carbs per 100g serving.
The pasta you eat outside of Italy is NOT the same and is refined to death, adding to the problems of its carb content.
6. Rice
White rice has 28g of carbs per 100g serving, but I don’t trust this from the USDA. When you go to supermarkets, the carb count is closer to 45g or even 70g of carbs per 100g.
This is even true for brown rice, so measure accordingly.
Bottomline: rice is too starchy and carby for many people. Too easy to overdose.
It doesn’t help that rice (we’re talking Western countries) is refined.
7. Plantain
32g of carbohydrates per 100g serving. Plaintain is something I grew up with in a Jamaican household, which is the standard.
It’s not like we ate tons of these starchy foods, maybe 3 or 4, and it wasn’t every day either. But in hindsight, eating this every day in large amounts can add up to problems for those who need to lower their carbs.
8. Noodles
There are many types of noodles, though egg noodles, a common one, have 25g of carbohydrates per 100g serving, which is a small serving unless paired with meats and fish.
200g serving for noodles, though, is more realistic, making the carb count 50g for this starchy food.
9. Couscous
https://www.acouplecooks.com/couscous-recipe/
Couscous isn’t the worst starchy food on this list to avoid, but it still counts since starchy foods are eaten in larger amounts.
23g of carbs per 100g serving makes this a no-go for keto or for those who aren’t good with portion sizes.
10. Cornstarch
https://www.finedininglovers.com/article/cornstarch-how-does-it-work
Cornstarch, derived from corn, maize, and cornflour, has a whopping 91g of carbs per 100g serving.
You can find this in many food products like Ice Cream and even foods claimed to be healthy until you look at the back of the pack.
Even Vitamins from the “health” store can have cornstarch. It may be the single worst item on this list.
11. Spaghetti
31g carbohydrates in a 100g serving of spaghetti. Not the worst, but too easy to overdo it regardless of a ketogenic diet, a low-carb diet, or a diet conducive to healing inflammation and skin issues.
Pairing spaghetti with butter, olive oil, Ghee, etc, is for the best if eaten.
12. Bread
1 slice of bread has 15g of carbs, with 100g serving having 49g of carbohydrates.
This is pretty standard for a meal.
Pairing the bread with things like Nutella, Jam, and other things only drives that up.
13. Pancakes
Pancakes are the types of starchy foods you eat with honey slapped on top or with syrup poured over it. And NOT in small amounts at all.
28g of carbohydrates per 100g, with 1 pancake having anywhere from 11g to 22g of carbs.
14. Potato Wedges
26g per 100g serving of potato wedges. I never understand the appeal until I tried them one time in the past, and I get it.
They’re OK. But healthier foods like cheese or salmon tastes miles better.
15. Waffles
1 lone waffle has 25g of carbs, so only 4 of these net you 100g of carbs, with 6 at 150g.
Waffles are sweet and crunchy, but in excess, which it’s designed to be eaten in such a way, you’ll have unnecessary problems on your hands.
16. Muffins
Muffins have 54g of carbs per 100g serving. 1 Muffin has 17g of carbs alone, and muffins are foods you eat in multiples.
The carbs are a window into what you can expect from the sugar content.
17. Cookies
Cookies are some of the best-tasting, sweet foods in the world. I’ll say it even if I don’t have the cravings I once had in the past.
But “too good to be true” applies to foods that taste too good as well.
Shortbread cookie has 65g of carbs per 100g, with a homemade chocolate chip cookie having 58g of carbs per 100g serving.
18. Pizza
Pizza is a classic Western food that people eat every day, or every week, multiple times because it’s quick and easy.
Whether it’s prepackaged from the supermarket or ordered from Just Eat Takeaway, the result is the same.
A 14-inch pizza has 33g of carbohydrates.
Nuff said.