Starch Vs. Non-Starch
What's the Difference Between a starch Vs. a Non-starch
The #1 thing that has helped me in my weight loss journey and balancing hormones has been reducing my starch intake.
I believe everyone in general benefits from eating less starches.
What’s a starch? It is the main carbohydrate in our diet, often referred to as complex carbs.
Starches are NOT bad!
They provide:
- Nutrients
- Happy thoughts
- Instant energy
However, eating more fat and protein, and lower starches (i.e. lower carbs) helps increase fullness, consistent energy, balances hormones, all while meeting our health goals.
So, what is a Starch vs. Non-Starch?
STARCHES
In general, I classify a starch >15g NET carbs (total carbs – fiber = net carbs), serving size of hand, as pictured above, or about 1/2 Cup cooked. See below for list:
- Bread (whole wheat, multi-grain, corn, white, rye, ect)
- Bagel
- Rice
- Tortilla
- Pasta
- Cereal
- Flour (whole wheat, corn meal, white, rye, ect)
- Quinoa
- Oatmeal
- Bulgar
- Barley
- Farro
- Corn
- Pumpkin
- Parsnip
- Potato
- Butternut squash
- Sweet potato
- Taro
- Yam
- Beans, lentils, black eyed peas
NON-STARCH VEGGIES
They are lower in calories and carbs, allowing you to eat more. They are loaded with fiber, and essential vitamins.
I recommend about 2 cups of non-starchy veggies at meals.
They are also packed full of water (about 90-95%), which is great for keeping you hydrated.
- Artichoke hearts
- Asparagus
- Avocado
- Bell pepper
- Broccoli
- Beets
- Brussel sprouts
- Butternut squash
- Carrots
- Cabbage
- Celery
- Cucumber
- Eggplant
- Green beans
- Kale
- Lettuce
- Mushroom
- Ect.. If interested in a complete 15 page list of foods I recommend to choose and limit, Apply to Be a Client and receive as a bonus!
