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Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat, as shown by the eatwell plate. Where you can, choose wholegrain varieties, or eat potatoes with their skins on for more fibre. Starch is the most common form of carbohydrate in our diet.
Complex carbohydrates, often referred to as starchy foods, include: 1  Legumes, such as beans, peas, lentils and peanuts. 2  Starchy vegetables, such as potatoes, corn, green peas, and parsnips.3  Whole-grain breads and cereals.lso, many processed and refined foods, such as white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they are marked enriched.. It is healthiest to eat carbohydrates, vitamins, and other nutrients in the most natural form possible -- for example, from fruit instead of table sugar.