Starchy Fruits: Yes or No?
When you hear someone say “starchy vegetables”, potatoes are perhaps your first thought. However, few people know about starchy fruits, which are often overlooked as they’re quite low in number. If you’re an avid weight-watcher, you may have picked up by now that starchy products are on many off-limits food lists, as low-carb diets are incredibly popular. However, there are different types of foods that contain starch. Some, such as ultra-processed snacks and pastries, also tend to be high in unhealthy fats and added sugars, which are best limited for optimal health and weight management. At the same time, starchy foods such as whole grains, beans, legumes, vegetables, and some fruits are nutritious foods that should all be included in a healthy balanced diet.
What Is Starch?
Starch is a complex carbohydrate that consists of a number of glucose molecules joined together. It is present in various products, including vegetables, cereals, and legumes. When they’re being digested, starches are broken down into simpler sugars. After these reach the blood, they become the blood sugar, which is the primary source of energy in the human body. In other words, blood sugar provides fuel for you to perform your daily physical and mental activities, including working, studying, doing sports, and even eating and breathing (3).
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Carbohydrates and starch in particular play an essential role in the functioning of the human body. Therefore, it’s not recommended to exclude this nutrient from your diet, as this will most likely lead to malnutrition and health problems. Ideally, the daily carbohydrate intake for a person of any age should range between 45% and 65% of the total energy intake (8).
Why Is Starch Good for You?
Starchy foods are rich in many nutrients that are useful for your health, including calcium, fiber, iron, potassium, and B vitamins. In addition, starch is a valuable source of energy (4).
However, it’s important to remember that starch provides energy, and eating more energy than you burn is likely to result in weight gain over time. Generally, starchy fruits are healthy, but if you eat too much of anything (even healthy foods), you could exceed your energy needs for the day.
Resistant Starch: What You Need to Know
Resistant starch (RS), also sometimes referred to as “good starch”, is a type of starch that is not digested in the small intestine but acts more like fiber. Unlike other starches, RS is not absorbed in the small intestine and is fermented by bacteria in the large intestine. As a byproduct of this fermentation, these bacteria produce short-chain fatty acids. RS is believed to make a valuable contribution to well-being because (4):
- It doesn’t break down into glucose to be absorbed into the bloodstream.
- It produces short-chain fatty acids (SCFA), which play an important role in host (human) energy metabolism and curbing appetite. SCFA may facilitate the release of gut hormones, which makes you feel less hungry.
- As with dietary fiber, it may have preventative benefits against colorectal cancer
- There is also some evidence suggesting that RS can help promote weight loss.
There are 4 types of RS (4):
- RS1, which is inaccessible to digestive enzymes (present in bread and seeds).
- RS2, which has a crystalline structure and therefore cannot be digested (present in raw potatoes and unripe bananas or plantains).
- RS3, which is a retrograded starch that appears after starchy foods are cooked and subsequently cooled.
- RS4, which is a chemically modified starch (present in some types of bread and cakes).
Read more: The Ultimate Guide to Types of Fruits For a Nutrient-Packed Diet
List of Starchy Fruits and Vegetables
When you’re planning your diet, you should choose a wide variety of foods from all food groups. Fruits and vegetables are an excellent source of nutrition if you want to keep your calories under control. Even if you’re following a no-sugar diet plan, starchy fruits and vegetables are the way to go. They fuel your body with healthy complex carbs without added sugars.
Here’s a list of some common starchy fruits and vegetables:
Starchy Vegetables and Legumes
- Corn
- Potatoes
- Sweet potatoes
- Peas
- Winter squash
- Cassava
- Beans and lentils
- Plantains
- Taro
- Chickpeas
- Yams
Starchy Fruits
- Breadfruit
- Bananas
- Plantains
It should be noted that some vegetables, such as carrots, blur the lines between starchy and non-starchy. They contain more starch than most non-starchy vegetables but less than typical starchy options such as potatoes.
It’s a good idea to consult a registered dietitian if you have a medical condition that has dietary implications or generally want to eat healthier or lose weight. They can guide you about the calorie requirements of your body and how you can create a deficit through your diet, if required.
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What Fruit Has the Highest Starch?
Plantain is the fruit that has the highest starch content. It is often called the “starchy banana” as it contains a higher proportion of starch than a regular banana. In fact, plantains contain more resistant starch than sugar (2).
Starch makes up almost ¾ of the weight of unripe plantains, making them the starchiest fruit. A high proportion of this is resistant starch. During the process of ripening, some of the starch in the plantains turns into sugars, resulting in a sweeter taste. One plantain can contain more than 57 g of starch, which is considerably more than the average ripe banana (9).
What Are Non-Starchy Fruits?
Many fruits are low in starch and high in fiber and water.
Non-Starchy Fruits:
- Berries: Blueberries, strawberries, raspberries, and blackberries are some great options.
- Citrus fruits: Grapefruits, oranges, tangerines, and lemons are all excellent sources of vitamin C and fiber.
- Stone fruits: These include peaches, plums, nectarines, apricots, and cherries. They are a good source of vitamins A and C.
- Tropical fruits: Pineapple and kiwi are both great sources of vitamin C.
- Melons: Watermelon, cantaloupe, and honeydew melon are all hydrating and low in calories.
It’s important to know that all fruits contain sugar to a certain extent, but their fiber and other nutrients make them healthy foods that don’t need to be limited or avoided due to their sugar content.
Should I Forgo Starchy Fruits?
There is absolutely no reason to exclude starchy fruits from your diet. They’re incredibly healthy and useful, and if you scratch them off your daily menu for good, you’ll miss a valuable source of nutrients.
Read more: Best Fruits to Juice for Health and Invigoration
No, not all fruits are starchy. Most fruits have a low-starch and high-fiber content. These can be excellent sources of vitamins, minerals, and antioxidants. Examples include berries, citrus fruits, stone fruits, melons, and many tropical fruits. Plantain is a fruit that has a higher content of resistant starch. Commonly known as green bananas, unripe plantains are particularly high in resistant starch. This type of starch acts similarly to fiber and can help with blood sugar control, gut health, satiety, and weight loss. Apples are considered a low-starch fruit. They contain some level of starch, particularly when unripe. The majority of carbs in apples come from sugars such as glucose, fructose, and sucrose. When an apple becomes ripe, the starch turns into sugar, making it sweeter and less starchy. The starch in apples is so low that they aren’t considered a significant source of starch in a diet. No, avocado is not a starchy fruit. In fact, it is considered unique as it has a small amount of starch or sugar. Avocados are known for their healthy fats, which give them a creamy texture.FAQs
Are all fruits starchy?
What fruit is high in resistant starch?
Are apples starchy?
Is avocado a starchy fruit?
The Bottom Line
Some fruits such as plantains and bananas contain starch, both the regular and resistant kind.
Understanding starchy fruits can help you make informed dietary decisions. There’s no need to avoid any fruits due to their starch or sugar content – they’re healthy nutritious foods that should absolutely be included as part of a balanced diet. It’s important to remember that moderation is the key when it comes to nutrition. Learn how to create a balanced diet plan that fuels your body with all the required nutrients.
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SOURCES:
- Amount of Starch in Raisins (dietandfitnesstoday.com).
- Bananas (hsph.harvard.edu).
- Carbohydrates: How carbs fit into a healthy diet (2020, mayoclinic.org).
- Resistant starch (nutrition.org.uk).
- Secret Dangers Lurking in Dried Fruits and How To Avoid Them (onegreenplanet.org).
- Starch in figs Calculator (dietandfitnesstoday.com).
- Starch in plums Calculator (dietandfitnesstoday.com).
- What is starch? (starchinfood.eu).
- Why do some fruits have starch? (recipes.howstuffworks.com).
