Starches

The foundation of the Starch Solution is starchy foods, which provide the bulk of your caloric intake. These foods are high in complex carbohydrates, fiber, and essential nutrients. The recommended starches include:

• Potatoes (white, red, Yukon gold, etc.)
• Sweet potatoes
• Rice (white, brown, basmati, jasmine, etc.)
• Corn
• Oats
• Barley
• Quinoa
• Whole wheat pasta
• Beans (black beans, kidney beans, chickpeas, lentils, etc.)
• Peas
• Squash (butternut, acorn, etc.)
• Pumpkin

Vegetables

Vegetables provide essential vitamins, minerals, and fiber while being low in calories and fat. You can eat an abundance of vegetables, with a special focus on non-starchy varieties to balance your meals. The list includes:

• Leafy greens (spinach, kale, romaine lettuce, collard greens)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Carrots
• Cucumbers
• Tomatoes
• Bell peppers
• Zucchini
• Asparagus
• Mushrooms
• Onions
• Garlic

Fruits

Fruits are a great source of vitamins, minerals, and antioxidants, and they can be consumed freely within the Starch Solution as long as they are whole and unprocessed. Recommended fruits include:

• Apples
• Bananas
• Berries (strawberries, blueberries, raspberries, etc.)
• Pineapple
• Oranges
• Mangoes
• Peaches
• Grapes
• Pears
• Melons (watermelon, cantaloupe, honeydew)
• Papaya

Legumes

Legumes are an essential source of protein and fiber in the Starch Solution, and they can be incorporated into almost any meal. They include:

• Lentils
• Black beans
• Chickpeas
• Kidney beans
• Pinto beans
• Soybeans (tofu, tempeh, edamame)
• Peas

Healthy Sauces & Condiments

The Starch Solution allows you to add flavor to your meals without relying on high-fat or processed ingredients. Some healthy condiments and sauces include:

• Salsa
• Tomato-based sauces (without added oils or sugars)
• Mustard
• Vinegar (balsamic, apple cider, etc.)
• Herbs (parsley, cilantro, basil, thyme, oregano)
• Spices (cumin, turmeric, paprika, cinnamon, etc.)
• Low-sodium soy sauce or tamari

Beverages

You can drink a variety of beverages as long as they are free from added sugars or animal products. Some recommended options include:

• Water
• Herbal teas (such as green tea, chamomile, peppermint)
• Black coffee (without cream or added sugars)
• Fruit-infused water (using whole fruits or herbs)

Foods to Avoid

While the Starch Solution focuses on nutrient-dense, whole plant foods, it advises avoiding or minimizing:

• Animal products (meat, dairy, eggs, etc.)
• Added oils and fats (butter, olive oil, coconut oil, etc.)
• Refined grains (white bread, pastries, etc.)
• Processed foods (chips, cookies, packaged snacks with added sugar, etc.)
• Sugary beverages (sodas, sugary juices, energy drinks)

By focusing on these whole, plant-based foods and minimizing processed or animal-derived products, the Starch Solution aims to promote better health, weight loss, and overall wellness