List of Low-Starch Foods

By Althea Thompson

Foods high in starch are the enemy of weight loss. Starchy foods increase the body's blood sugar levels and insulin production. High insulin in the blood increases fat storage and weight gain, according to the website Beaming with Health, which recommends having only one meal with starch per day.

Cook low-starch foods for a healthy diet.


Cutted chard on the board
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Swiss chard chopped on cutting board

Dark greens are low-starch foods with several health benefits. Collards, mustard greens, lettuce, spinach and Swiss chard are just a few green vegetables that offer vitamins with low starch content. These dark leafy greens have vitamins A, C and K, folate, iron and calcium, according to the Center for Young Women's Health. This organization suggests that teenage girls eat three cups of dark vegetables per week. This low-starch food is high in fiber, may prevent certain types of cancer and promotes heart health.


Girl Holding a Pumpkin
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Woman smiling and holding a pumpkin

According to the website Pumpkin Health Benefits, pumpkins are one of nature's healthiest foods. Pumpkins are full of valuable vitamins with low starch content. They are high in fiber, which helps with overall weight management as well as helping to lower cholesterol and fight heart disease. Pumpkins are high in vitamins C and E, and magnesium. The vitamin C in pumpkins helps the body's production of collagen and aids its cancer-fighting abilities. Vitamin E has antioxidant properties and magnesium helps bones and teeth. Beaming with Health suggests eating one piece of pumpkin per day as part of a low-starch diet.

Water Chestnut

Water chestnuts
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Peeled water chestnuts

Water chestnuts are a gluten-free food with low starch content, according to the website Healthy Times. This nut is also cholesterol-free and almost fat-free. Water chestnuts have several health benefits as part of a low-starch diet. Half a cup of water chestnuts has only .1 grams of fat. This food is also a source of potassium. Water chestnut juice helps treat nausea, loss of appetite and jaundice. Treat coughs by grinding water chestnuts into powder and drinking with water twice daily. Another benefit of this low-starch food is in treating measles with water chestnut juice. The white, crispy flesh of the water chestnut can be eaten raw as part of a low starch diet.