Starch Vs. Non-Starch

What's the Difference Between a starch Vs. a Non-starch

starch-3 Starch Vs. 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?





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



starch-veg-1-294x300 Starch Vs. Non-Starch

1 Serving of Starchy Veggies is size of hand, or about  1-2 Cups cooked.
  • Corn
  • Pumpkin
  • Parsnip
  • Potato
  • Butternut squash
  • Sweet potato
  • Taro
  • Yam
  • Beans, lentils, black eyed peas 



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!