Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
Cutting calories to maintain a calorie deficit for weight loss is often challenging to follow. You can improve your chances of success by discovering low-calorie starches that keep you full while keeping the calories low. Keep reading for some of the lowest calorie starches perfect for creating a satisfying and filling meal.
Starches are a type of carbohydrate, known as complex carbohydrates, which your body requires as an energy source. However, not all carbohydrates are equal. Healthy carbs are found naturally in foods while others are heavily processed and generally lack nutritional value. Examples of these “empty calorie” carbs include white sugar and white flour, and the many snacks and foods made from these ingredients.
Your body needs carbs, but if you are trying to cut back on calories, it’s important to select those with the lowest-calorie starches. Increased energy is one of the biggest benefits of eating this way, giving your body the fuel it needs to stay at the top of your game all day or power through an intense workout.
Starches provide a fuel source and nutrients to keep up your energy levels. These are a better choice than other types of carbs as they take longer to break down and keep you feeling full. Stay healthy by choosing whole foods and focusing on low-calorie starch options. Here are some of the best whole grains, legumes, vegetables, and fruits you can add to your plate.
Calories per 100g: 120
This superfood has seen massive gains in popularity recently for a reason. Quinoa is gluten-free, filled with essential antioxidants, has high fiber content, and contains iron, magnesium, and zinc. It’s a low-carb option that is also an easy substitute to use in place of heavier foods such as rice or pasta.
Calories per 100g: 71
Breakfast time is often a challenge for anyone on a diet. Staple morning foods like high-sugar cereals, bagels from processed flour, and even pastries can seem like an early energy boost, but these types of carbs may interfere with your dietary goals. Oats, especially steel-cut oats, are high in fiber and protein yet low in calories. It’s simple to prepare and you can dress it up with berries, nuts, or seeds to change the taste and keep your tastebuds interested.
Calories per 100g: 129
Rice gives you plenty of starchy carbohydrates without racking up calories. It’s filling, affordable, and has nearly endless options when it comes to recipes. You can prepare rice as a side dish or use it as the base of a healthy meal by including some protein and veggies. It’s even possible to prepare rice as a sweet dish instead of savory, making it a highly adaptable ingredient ideal for any time of day. For an even higher nutritional value, select brown rice or wild rice over the white variety.
Calories per 100g: 88
Chickpeas, also called garbanzo beans, are high-protein, high-fiber complex carbohydrates. They go great in soups, stews, and salads. You can also process chickpeas to make the savory dip called hummus or roast them with your preferred seasoning for a crunchy snack.
Calories per 100g: 165
Lentils are a good source of plant-based protein, making this legume a staple in vegetarian diets and for those looking to cut back on their meat consumption. They are nutrient-dense, filling, and inexpensive, making them an ideal solution for a main meal or side dish.
Calories per 100g: 89
Sweet potatoes are more nutrient-dense than white potatoes, but just as versatile. Make sweet potato fries to accompany a meal, roast them with some seasonings, or bake and top with a variety of sweet and savory toppings for a complete meal. These dietary staples contain high amounts of vitamin A, plus they take longer to digest, leaving you feeling full and satisfied.
You already know how important it is to consume plenty of leafy greens, however, these types of vegetables are low in starch. If you require a low-calorie starch, include some vegetables like green peas, brussels sprouts, broccoli, or cauliflower. These still provide you with a low-calorie source of essential vitamins and minerals but have the carb content to give you energy and keep you full for longer.
Plenty of delicious fruits contain beneficial starch without derailing your diet. Berries are a fiber-packed, nutrient-dense food that has a low sugar content, making them a great snack to satisfy your sweet cravings. Bananas are another filling fruit. Just one medium banana contains about 27 grams of carbs.
If you are serious about your dietary goals, it is beneficial to reduce your consumption of processed carbs and add more of the lowest-calorie starches in your daily diet. Tracking your meals, food choices, and portion sizes is an excellent way to monitor your starch and calorie intake. Download the Prospre app to get access to great features like custom meal plans, macro counting, automatic grocery lists, water intake tracking, and more!
