Starch Staples


The following starchy foods are high enough in calories that they can serve as the center of a meal:

Whole Grains
Barley
Oats
Brown Rice
Quinoa (Pronounced “Keen-wa”)
Buckwheat
Rye
Bulgur (Cracked Wheat)
Triticale
Couscous (Refined Wheat)
Wheat Berries
Corn
Wild Rice
Millet

Unrefined Flours
Barley
Rice
Buckwheat
Rye
Corn
Soy
Garbanzo Beans
Triticale
Lima Bean
Wheat
Oat
Whole Wheat Pastry
Potato

Egg-Free Pastas
Pastas come in many shapes including spaghetti, macaroni, lasagna noodles, flat noodles, spirals, wheels, alphabet noodles. Most of these are made from highly refined flours and therefore should play a small role in your diet.

Artichoke Pasta
Tomato Pasta
Corn Pasta (No Wheat)
Whole Wheat Pasta
Spinach Pasta
Rice Pasta (No Wheat)
Bean Pasta
Lentil Pasta

Asian Noodles
Most of these are made from highly refined flours and therefore should play a small role in your diet.

Bean Threads
Somen
Buckwheat Soba
Udon
Rice Noodles

Roots
Burdock
Sweet Potatoes
Celeriac (Celery Root)
Tapioca
Jerusalem Artichoke (Sunchoke)
Taro Root
Jicama
Water Chestnuts
Parsnips
White Potatoes
Rutabaga
Yams

(Carrots, beets, turnips, daikon, and salsify are low in carbohydrates and calories and so are not considered starch staples.)

Winter Squashes
Butternut
Acorn
Hubbard
Banana
Pumpkin
Buttercup
Turban Squash

(Summer squashes usually cannot serve as the center of a meal because of their low calorie content. They are also lower in carbohydrates than winter squashes.)

Legumes

Beans:
Aduki (Azuki)
Red Kidney
Black
Mung
Fava (Broad)
Navy
Garbanzo (Chick-peas)
Pink
Great Northern
Pinto
Limas
White Kidney (Cannellini)

(Soybeans cannot be considered a starch staple because they are too high in fat to be allowed on the diet regularly.)

Lentils:
Brown
Red
Green

Peas:
Black-eyed
Split Yellow
Split Green
Whole Green

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