What Kind of Starch Can Be Eaten on a Low Carb Diet?

Carbohydrates are a necessary part of our diet, as are fats and protein. Carbs provide a vital energy source to our bodies and carb-heavy foods are a good source of fiber and of nutrients not widely found elsewhere, such as niacin, potassium and other B-vitamins. In the past few years an industry has sprung up to figure out which carbs are "bad," which are "good," which should be avoided, and which are OK to eat.

Complex Carbs

The more whole, or unprocessed, the source of carbs is, the more desirable it is. Starches are found in a variety of foods, from processed goods to whole grains and vegetables. Sources include bread, cakes and other baked goods, pasta, rice, potatoes, corn, peas, beets, plantains and winter squashes. Whole grains and vegetables are considered complex carbohydrates. Because they cannot be easily broken down into sugar by the body, they digest more slowly and do not cause the body to flood itself with insulin.

Starches and Diet

Eat all starches in moderation, but make a point of eating whole grains and vegetables, peel and all, whenever possible as carbohydrate sources. Total carbs should comprise no more than 20 to 30 percent of all calories on a low-carb diet.

Menu Planning

Space your consumption of complex carbs throughout the day. Do not eat no-carb meals such as a cheese omelet for breakfast and a chef salad for lunch, then eat all your starches for the day in one sitting. This negates the point of eating complex carbs, as you cause your body to add a lot of insulin to the blood at one time.

Other Carbs

Leave room in your carb count for the day for fruit and sugar-based carbs. Do not eat all your carbs as starches. Fruit contains many necessary nutrients such as vitamins A, C, folic acid and other antioxidents, and is also a good source of fiber and water. It is a valuable part of a balanced diet.

Plant-Based Diet

Eat a plant-based diet--even for fats. Studies have shown that the most effective low-carb diets follow a plan that is higher in fat than a traditional diet and moderate in protein. The best heart-health benefits are achieved if those fats come from sources high in omega-3 and 6 fatty acids and polyphenols. Good sources of these nutrients are oils such as olive, canola, flax seed and sunflower oil, nuts and seeds, avocados and olives. Saturated fats from animal sources should be monitored and should not comprise the majority of your fat content.