Macronutrient

Starchy Foods

Starchy foods such as potatoes, bread, rice and pasta should make up about a third of your diet — choose wholegrain, higher-fibre versions where you can.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Starchy foods are the main source of carbohydrate in the diet. Wholegrain versions also provide fibre, and they form the base of the Eatwell Guide.

What it does

They provide energy and, especially in wholegrain forms, fibre, B vitamins and other nutrients, and help you feel full.

Good sources

Potatoes, bread, rice, pasta, oats, chapattis, couscous and breakfast cereals — with wholegrain, wholemeal and higher-fibre versions being the healthiest choices.

Deficiency and who is at risk

Cutting starchy foods out unnecessarily can reduce fibre and energy intake. They are an important, filling part of a balanced diet.

Balance

Can you have too much?

Large portions, or lots of refined and fried starchy foods (such as chips and white bread), add extra calories. Choosing wholegrain versions and sensible portions is best.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Starchy Foods: frequently asked questions

Are potatoes and bread fattening?

Starchy foods themselves are not especially high in calories — it is often what is added (butter, oil, rich sauces) and the portion size that matters. Wholegrain versions and moderate portions fit well in a healthy diet.

How much of my plate should be starchy food?

The Eatwell Guide suggests basing meals on starchy foods, making up roughly a third of what you eat, ideally choosing wholegrain and higher-fibre types.

Related

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Sources

Where this is drawn from

  • NHS — Eat well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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