The Change in Starchy Carbohydrates You May Need!

A few years ago, I began making the switch to plant, and/or root, legume and seed based starchy carbohydrate sources. I was trying to see if reducing gluten, honestly, would help me to feel less inflamed, increase my energy and also help with some gut-healing that needed to take place. What I  was hoping to occur...did! I  do FEEL better without all the grains/gluten. I  truly do. 

I  also know that this helps stabilize blood sugar greatly. For many with insulin resistance, this diet change could be a large key in reversing insulin resistance! 

Now, I  am not 100% gluten or grain free everyday, but on most days, yes. In this post, lets talk about why this might be a good change for you and then this post will be followed by some examples of these changes in terms of veggie/legume sources  along with the addition of some extra options that are helpful in replacing grains that you may use often. 

In this post, we aren't covering why you need carbohydrates, what they do in the body or how many/how much of your diet may need to come from carbs. This is truly individual and based on unique needs, body composition and activity levels and even varying medical diagnoses. 

Using plants like root vegetables (sweet potatoes, squash, carrots, beets, etc.) instead of grains (rice, wheat, oats, etc.) as your primary starchy carbohydrate sources can offer a range of benefits. Here’s a comparison highlighting why many people find plant-based starches to be advantageous:

1. Easier on Digestion
    •    Plants like sweet potatoes and squash are naturally gluten-free and often easier to digest.
    •    Grains—especially wheat, barley, and rye—contain gluten, phytic acid, and lectins, which can irritate the gut lining, especially for people with sensitivities or autoimmune issues.

 2. Lower in Anti-Nutrients
    •    Root vegetables and tubers generally have fewer anti-nutrients (like phytic acid and oxalates) than grains.
    •    Grains can bind minerals and reduce absorption of nutrients like iron, zinc, and magnesium unless properly prepared (e.g., soaked or fermented).

3. Lower Glycemic Load (in some cases)
    •    Whole plant starches often have a lower glycemic load than refined grains, leading to steadier blood sugar levels.
    •    Grains—especially processed ones—can spike blood sugar quickly and crash energy levels later.

4. Richer in Micronutrients
    •    Starchy vegetables tend to be higher in vitamins and antioxidants, like:
    •    Vitamin A (beta-carotene in sweet potatoes and carrots)
    •    Vitamin C (in beets and squash)
    •    Potassium and magnesium (support blood pressure and muscle function)

5. More Hydrating
    •    Plant starches often have a higher water content, helping with hydration and fullness.
    •    Grains are dry and dense, requiring more fluids and digestion energy.

6. Fewer Food Sensitivities
    •    Non-grain starches are less likely to trigger food allergies or sensitivities.
    •    Grains, especially gluten-containing ones, are common allergens or sensitivity triggers (even for people without celiac disease).

7. Better Fit for Whole-Food Diets
    •    Root vegetables and starchy plants are usually less processed and closer to their natural form.
    •    Grains often undergo more processing and are commonly consumed as flour-based foods (which can contribute to inflammation and blood sugar spikes).

When to Use Grains:
Grains can still be a part of a healthy diet when whole, minimally processed, and tolerated well—like quinoa, brown rice, or steel-cut oats. They can offer fiber, B vitamins, and convenient bulk energy, especially for active individuals. This is where working with a Registered Dietitian can truly help you navigate your individual needs! Reach out to us for that assistance. 

In summary, starchy vegetables from plants may be a more nutrient-dense, gut-friendly, and metabolically stable choice than grains, especially for those with digestive issues, autoimmune conditions, or blood sugar concerns.

With Love & Strength, ~Missy 
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