How to Replace Bad Starches

Replace bad starch with whole grains and fresh green vegetables.

Replace bad starch with whole grains and fresh green vegetables.

Carbohydrates, including starches, are not your enemy, despite what many popular diets might have you believe. Carbs offer many health benefits including fiber and nutrients. But not all carbs are the same. Types of carbs include fibers, starches and sugars. Fiber should be a part of a healthy diet, whereas starches and sugars should be consumed judiciously.

Rid your home of refined, processed foods that are usually full of bad starches. This includes white bread, rice and pasta, and anything made with processed white flour such as cookies and crackers.

Choose whole-grain foods. Whole-grain foods do not undergo processing like refined grains, and thus retain significantly more nutrients and fiber. Whole-wheat bread and pasta and brown rice are good choices. Try other whole-grain foods such as quinoa and and bulgur.

Limit corn, peas and potatoes -- especially white potatoes -- which are starchy vegetables. If you want a potato, try a sweet potato, which has more fiber and nutrients than its white counterpart.

Eat a variety of non-starchy vegetables including green beans, broccoli, tomatoes, squash and leafy greens, such as kale. These are filling and full of nutrients and fiber, with less blood sugar impact than starchy options.


  • Look for the term "whole grain" or "whole wheat" on bread, cereal or pasta packages to make sure you're buying whole-grain foods.


  • Consult your doctor before changing to a diet that limits your carbohydrate intake.

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About the Author

Leslie Truex has been telecommuting and freelancing since 1994. She wrote the "The Work-At-Home Success Bible" and is a career/business and writing instructor at Piedmont Virginia Community College. Truex has a Bachelor of Arts in psychology from Willamette University and a Master of Social Work from California State University-Sacramento. She has been an Aerobics and Fitness Association of America certified fitness instructor since 2001.

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