Starches tend to be the primary component of diets of most Americans, and it is easy to understand why. Starches are cheap, tasty, versatile, and have important micronutrients. However, almost all of the caloric content of these foods are carbohydrates, which require the body to produce more insulin than nonstarchy vegetables and meats. People with insulin resistance syndromes and diabetes can and should still eat starchy foods, but must moderate portion size.
This section briefly reviews each of the common starches, with recommended portion sizes.
If you eat pasta, I recommend limiting the serving to 2 ounces. 2 ounces of dry pasta is roughly 1 cup of cooked pasta, but that number varies a little depending on the shape.
Whole grain pasta is slightly healthier than regular pasta, but it’s caloric and carbohydrate content is very similar so I personally do not think the taste trade-off is worth it.
Dietitians (and savvy people with type 1 diabetes) are quick to point out that whole wheat/complex carbs may have the same carbohydrate content, but have a lower glycemic index, and therefore cause a less rapid rise in glucose levels in the blood. Yes, that is true, the blood glucose rise will be more moderate, but in response I would argue that (1) you still need the same amount of insulin to process the energy and (2) decreasing carbohydrate portion size is a much higher yield factor than choosing high-carb foods with a better glycemic index.
Your goal is to eat pasta less frequently and at smaller portions. If you can manage that, then eat the one you like the taste of better. I personally think whole grain pasta is a culinary abomination. I don’t necessarily mind the strong, nutty flavor, but I abhor the grainy consistency. But if you like it and are happy to eat it in small portions, then more power to you.
Gluten-free pasta is no healthier for you than normal pasta. That is, unless you have celiac disease (you probably don’t have celiac disease, but feel free to review the symptoms on the link above and get tested if you think you may have it). There is one caveat to my recommendation against gluten-free pasta, and that is chickpea pasta. Chickpea pasta is happens to be gluten free, has about 13gm less carbs per serving, and has a taste and texture that is very similar to regular pasta.
Pasta substitutions, on the other hand, can make an enormous difference to your health. Zucchini noodles (“zoodles”), spaghetti squash, shiritaki noodles, and shredded cabbage are common substitutions for pasta. I have had the most success with zucchini noodles, as the texture is the most reminiscent of pasta of all the different replacements. A julienne peeler is cheap, simple, and will do the job. Or you can buy a larger and more expensive spiralizer.
Amaranth, cooked, 1/2 cup. 125 calories, 20gm net carb
Barley, cooked, 1 cup. 200 calories, 38gm net carb
Brown rice, cooked, 1 cup (1/3 cup uncooked). 200 calories, 45gm net carb
Buckwheat, cooked, 1 cup. 155 calories, 29gm net carb
Bulgur, cooked, 1/2 cup. 75 calories, 13gm net carb.
Corn, cooked, 1 cup. 175 calories, 36gm net carb
Farro, cooked, 1 cup. 170 calories, 31gm net carb
Flattened rice (Poha, rice flakes), cooked, 1 cup. 160 calories, 35gm net carb.
Freekeh (cracked), 1 cup cooked (1/3 cup uncooked). 175 calories, 29gm net carb
Hominy, cooked, 1 cup. 120 calories, 20gm carb
Millet, cooked, 1 cup. 200 calories, 39gm net carb.
Oats, cooked, 1 cup. 160 calories, 24gm net carb
Quinoa, cooked, 1 cup. 220 caloriess, 34gm net carb.
Rye berries, cooked, 3/4 cup. 150 calories, 27gm net carb
Sorghum, cooked, 1 cup (1/4 cup uncooked). 180 calories, 31gm net carb
Spelt berries, cooked, 1 cup. 250 calories, 45gm carb
Teff, cooked, 1/2 cup. 130 calories, 22gm net carb
Wheat berries, cooked, 1/4 cup. 170 calories, 28gm net carb
White rice, cooked, 1 cup (1/3 cup uncooked). 200 calories, 45gm net carb
Wild rice, cooked, 1 cup (1/3 cup uncooked). 170 calories, 32gm net carb
Yellow rice, cooked, 1 cup (1/3 cup uncooked). 200 calories, 45gm net carb.
A legume is a plant from the Leguminosae family. This family includes beans, chickpeas, peas, soybeans, and peanuts. These foods are healthy, but are somewhat high in carbohydrates so be careful with portion size.
Black beans, cooked, 1 cup. 200 calories, 40gm net carb
Black soy beans, cooked, 1 cup. 240 calories, 10gm net carb
Cannellini beans (white kidney beans), cooked, 1 cup. 200 calories, 34gm net carb
Red kidney beans (rajma beans), cooked, 1 cup. 150 calories, 27gm net carb
Chickpeas, cooked, 1 cup. 240 calories, 32gm net carb
Spiced chickpea salad (chana salad), 3/4 cup.
Pinto beans, cooked, 1 cup. 200 calories, 40gm net carb
Lentils, cooked, 1 cup. 230 calories, 32gm net carb
Dhal, 1 cup. 235 calories, 22gm net carb
Urad dal (black lentils), cooked, 1 cup. 250 calories, 23gm net carb
Chana dal (Bengal gram dal)
Tuvar dal (pigeon peas or yellow split peas)
Masoor dal (pink lentils)
Moong dal (green gram dal)
Mung beans, cooked, 1 cup. 215 calories, 24gm net carb
Lima beans, cooked, 1 cup. 26gm net carb
Burdock, cooked, 1 cup. 110 calories, 24gm net carb
Cassava
Celeriac, cooked, 1 cup. 40 calories, 7gm net carb
Carrots, chopped, 1 cup. 50 calories, 10gm net carb
Cassava, raw, 1 cup. 330 calories, 3gm protein, 74gm net carb
Chinese yam (nagaimo), 100gm. 60 calories, 11gm net carb
Daikon radish, sliced, 1 cup. 30 calories, 2gm net carb
Jicama, sliced, 1 cup. 45 calories, 8gm net carb
Kohlrabi, sliced, 1 cup. 35 calories, 6gm net carb
Macachin
Parsnip, cooked, 1 cup. 110 calories, 20gm carb
Potato, baked medium (5 ounces). 160 calories, 37gm net carb
Rutabaga, chopped, 1 cup. 50 calories, 10gm net carb
Salsify, cooked, 1 cup. 90 calories,17gm net carb
Sunchoke (Jerusalem artichoke), raw, 1 cup. 110 calories, 2gm net carb
Sweet potato, baked, (medium potato, 133gm, or 1 cup cubed). 115 calories, 25gm net carb
Taro (eddoe), cooked, 1 cup. 190 calories, 39gm net carb
Turnips, cooked, 1 cup. 35 calories, 5gm net carb
Ulluco
Yacón
Yamaimo (chinese yam)
I have included squashes in this section even though they are low in carbohydrates/starch because they can serve in place of a starchy side dish.
Zucchini, 1 cup. 20calories, 3gm net carb
Yellow squash (croockneck squash), 1 cup. 25calories, 3gm net carb
Patty pan squash, 1 cup slices. 25 calories, 3.5gm net carb
Cousa squash (calabacita), 1 medium. 30 calories, 5gm net carb
Tatume squash, 1 cup slices. 20 calories, 3 gm net carb
Acorn squash, 1 cup cubed. 115 calories, 20gm net carb
Butternut squash, 1 cup cubed. 82 calories, 21gm net carb
Delicata squash, 1 cup cubed. 75 calories, 12gm net carb
Kabocha squash, 1 cup cubed. 50 calories, 9gm net carb
Pumpkin, 1 cup cubed. 15 calories, 0.5gm net carb
Spaghetti Squash, 1 cup. 4calories, 8gm net carb
Buttercup squash, 1 cup. 40 calories, 8gm net carb
Many of my patients think that low carb means that they can’t eat bread, but that is patently false. Breads and tortillas can easily be integrated into a low carbohydrate diet. But if you eat bread during a meal, then you should avoid other starches at that meal.
Please note that available nutrition information for dosas is somewhat limited. I did my best to estimate, though the amount of oil/ghee used to cook the dosa as well as the size of the dosa will result in large variations in calorie/carb content.
Adai dosa, 6 inch diameter. 200 calories, 23gm net carb.
Cooked rice dosa, 5 inch. 140 calories, 20gm net carb.
Masala dosa, 7 inch, 500 calories, 50gm net carb.
Oats dosa, 6 inch, 90 calories, 9 gm net carb
Wheat dosa (Godhuma dosa, Atta dosa), 7 inch. 315 calories, 60gm net carb
Set dosa, 5 inch. 120 calories, 15gm net carb
Plain dosa (paper dosa), 9 inch. 280 calories, 54gm net carb
Ghee dosa, 9 inch. 280 calories, 54gm net carb
Egg dosa, 7 inch. 145 calories, 3gm net carb
Kari dosa, 7 inch. 220 calories, 9gm net carb
Paneer dosa, 7 inch. 275 calories, 23gm net carb
Palak dosa, 7 inch. 95 calories, 13gm net carb
Mini soya dosa, 4 inch. 35 calories, 5gm net carb
Moong dal dosa (Pesarattu), 7 inch. 140 calories, 17gm net carb
Mysore masala dosa. 540 calories, 40gm carb
Onion rava dosa, 7 inch. 175 calories, 22gm net carb
Ragi dosa, 7 inch. 135 calories, 15gm net carb
Rava dosa, 7 inch. 120 calories, 19gm net carb
Neer dosa, 7 inch. 225 calories, 45gm carb
Vodu dosa (kappa roti), 7 inch. 165 calories, 25gm net carb
Amboli, 1/8th recipe 125 calories, 16gm net carb
Buttermilk dosa, 7 inch. 150 calories, 29gm net carb
Jaggery dosa, 7 inch. 150 calories, 31gm net carb
Garlic cheese dosa, 7 inch. 270 calories, 45gm net carb
Idli, 2 each. 90 calories, 16gm net carb
The terms “Roti” and “Chapati” are often regularly used interchangeably when it comes to Indian cooking. In general terms, a roti is a type of Indian flatbread. There are many different types of rotis, one of which is the chapati, which is a type of roti that is made from whole wheat flour and cooked on the tava, a type of flat skillet. Roti that are cooked partially on the skillet and then over an open flame (which causes it to balloon up) is called a phulka.
Chapati (roti), 6 inch. 120 calories, 17gm net carb.
Bajra roti, 5 inch. 125 cal, 16gm net carb
Aloo paratha, 6 inch. 350 calories, 42gm net carb.
Rajgira roti, 6 inch. 300 calories, 35gm net carb
Appam (pappadum), 6 inch diameter. 100 calories, 19gm net carb.
Chips
A 1 ounce serving of chips typically has about 150 calories and 15gm carb
Lay’s Classic Potato, 1 ounce (15 chips). 160 calories, 15gm net carb
Baked Lay’s. 1 ounce (15 chips). 120 calories, 18 gm net carb
Pringles Original, 1 ounce (14 chips). 160 cal, 14gm net carb
Ruffles, 1 ounce (12 chips). 160 calories, 15gm net carb
Fritos, 1 counce (32 chips). 160 calories, 15gm net carb
Tostitos Restaurant Style, 1 ounce (7 chips) 115 calories, 17gm net carb
Doritos Nacho Cheese, 1 ounce (12 chips). 150 calories, 17gm net carb
Doritos Cool Ranch, 1 ounce (12 chips). 150 calories, 17gm net carb
Kalan, 1 cup. 350 calories, 15gm net carb
(more coming soon)