Starches

Safe starches fuel your body and brain. Learn which ones provide energy without toxins, and discover the best options for optimal health and digestion.

Starchy foods often get a bad rap, but the truth is, our bodies need them, especially if you're active. Starches provide a vital source of energy, fueling our brains and muscles. However, not all starches are equal in nutritional value. While some are rich in nutrients and are gentle on our digestive system, others can carry unwanted antinutrients and toxins.

This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.

Best Starches to Consume

Sweet potatoes and Yams: are nutritious, low-toxin, rich in minerals, vitamins, and antioxidants, and have been a staple in traditional cultures for centuries. Sweet potatoes contain compounds like beta-caortene and anthocyanins. They are also a good source of fiber.

Pumpkin and Other Winter Squashes: including, acorn, spaghetti, butternut etc. are an excellent source of potassium, carotenoids, antioxidants, and various vitamins and minerals. Fresh is recommended over canned varieties, which may contain harmful additives like BPA.

White rice: is a grain, but it behaves differently from other grains due to its low antinutrient content. It is low in vitamins and minerals but can be used as a base for other nutrient-dense foods like butter, vegetables, and protein. White rice is quickly absorbed into the bloodstream, making it a fast source of energy. To reduce the risk of contamination, choose organic / Non-GMO brands and rinse the uncooked rice thoroughly.

Beets: are low in antinutrients except for oxalates and high in potassium, sodium, phosphorus, fiber, and folate. some people may experience a harmless condition called beeturia, where their urine or stool may turn pink or red after consuming beets. Most beets have been genetically modified GMO, so buy organic. Cook thoroughly or ferment to reduce oxalates.

Cassava, Tapioca, and Taro: can be healthy food choices when prepared properly. Both cassava and taro are starchy root vegetables that provide carbohydrates, fiber, and some essential nutrients. However, it is important to note that some varieties of cassava contain compounds that can impair thyroid function, so proper preparation is necessary to deactivate these antinutrients. With cassava-derived foods like tapioca, the processing has typically already removed these antinutrients. Taro, on the other hand, does not have the same antinutrient concerns as cassava.

Waxy potatoes: red, purple, yellow, fingerling and baby potatoes are lower in starch and easier to digest compared to starchy Russet or Idaho potatoes. For people with starch digestion challenges, it is recommended to emphasize waxy potatoes and short grain white rice if including starch in their diet. Waxy potatoes also have a superior micronutrient content compared to white rice, providing additional vitamins and minerals that can help facilitate carbohydrate metabolism and prevent blood sugar spikes.

Starches to Limit

Oats: contain phytate, an antinutrient, at levels similar to wheat. Sprouting or fermenting oats will help destroy much of the phytate and make them safer to consume daily. Organic oats tend to have fewer mold toxins than conventional oats. However, oats also contain avenin, a protein similar to gluten that can cause reactions for some people.

Quinoa: is a gluten-free starch popular among vegetarians and vegans. While it is superior to some grains, it can still be irritating to the gut. It contains all essential amino acids but in such small amounts that it is not a practical source of protein.

Brown, Black, and Wild Rice: contain high levels of antinutrients like phytate and lectins. Brown rice also contains FODMAPs, which can cause digestive issues for those with sensitivities, such as people with irritable bowel syndrome (IBS). While wild rice has a reputation as a healthy food, it is not as beneficial as white rice, which is lower in antinutrients and much easier to digest.

Organic Fresh/Frozen Corn on the Cob: corn is often contaminated with a toxin-forming mold called fusarium. However, organic corn on the cob is a better option as it is less likely to contain herbicides that contribute to increased mold toxin production.

Buckwheat: flour is made from the "seed" inside the hard outer hull of the buckwheat plant's fruit. Buckwheat is gluten-free, rich in fiber, B vitamins, magnesium and potassium. Some people tolerate buckwheat well, while others may react to the proteins in the hull. Those with gut issues should avoid buckwheat.

Resistant Starches: come from eating starchy foods raw or heated and then cooled. The starch passes through the small intestine intact. It then feeds the trillions of tiny microbes in the large intestine. These starches can be okay for some but potentially problematic for people who experience gut issues. See the Intermediate section for more detail on resistant starches.

Starches to Avoid

Conventionally Grown Corn: is one of the most contaminated crops due to mold, GMOs, and the use of herbicides like glyphosate, which increase the toxicity of naturally occurring field fungus. Corn also contains zein, a protein that can cross-react with gluten and irritate those with gut issues.

Wheat/Gluten-Containing Grains: wheat, barley, rye, triticale (rye & wheat), and couscous (durum wheat) are known to spike blood sugar, damage the gut, contain mold toxins, decrease mental performance, and be addictive. Wheat starch causes blood sugar spikes, and gluten can contribute to autoimmune conditions. Wheat is also often contaminated with mold toxins and contains opioid-like compounds that can lead to cravings.

Millet and Sorghum: are gluten-free, but contain proteins similar to gluten that can cause gut damage and inflammation. It is also susceptible to mold toxin contamination and can suppress thyroid function in some people due to compounds called C-glycosylflavones which have been shown to have goitrogenic (anti-thyroid) effects.

Cornstarch: unlike most other corn products, is heavily processed and does not pose a major risk of mold toxins. However, it can negatively impact blood sugar levels and is not a good source of food for gut bacteria.

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