Starch is a carbohydrate commonly found in nature and one of the primary sources of food energy for human beings. It is regularly eaten in the form of wheat, rice, potatoes, and other staple foods cultivated throughout the world. Alongside fiber and sugar, starch is one of the three main categories of carbohydrates. Starch is a crucial part of a diet and has many health benefits. However, it can cause health risks if eaten in too high quantities. A 2019 study found that low-quality, starchy foods accounted for as much as 42% of the average American’s diet. Starches are complex carbohydrates, meaning that they join different sugar molecules together. Although complex carbohydrates are considered a healthier option than simple carbohydrates like syrup or honey, there are many reasons why you might want to lower your overall starch consumption. These include: Reduced Stress High starch foods tend to be bulky and may leave you feeling full or lethargic. One study found that participants who ate less starchy carbohydrates experienced marked improvements in their reported fatigue, emotional well-being, and food cravings. Diabetes Control Because starch is a complex carbohydrate, eating less of it is believed to help people with diabetes manage their blood sugar levels. In one study of 28 participants who ate a low carbohydrate diet, 17 were able to reduce their use of blood sugar medication, and some even discontinued their use of medication entirely. Improve Blood Pressure Restricting the consumption of starch and carbohydrates in general has also been shown to improve blood pressure levels. Participants in a research study were followed on a low-carbohydrate diet for two years and showed significant reductions in hypertension as a result. You should avoid the following foods due to their high starch content: In general, it's a good idea to substitute white or refined starches for their whole-grain counterparts whenever possible. Whole-grain carbohydrates release sugar into the blood slower than refined carbohydrates, which associates them with better health outcomes. These 5 foods contain high starch content: