Eat fewer fried and high-fat starches such as regular tortilla chips and potato chips, french fries, pastries, biscuits, or muffins. Use mustard instead of mayonnaise on a sandwich. Use vegetable oil spray instead of oil, shortening, butter, or margarine. Many starch choices are a good source of B Vitamins. Foods made from whole grains provide a good amount of fiber.
Legumes are a good source of protein and fiber.
Selection Tips Select starches that contain the least amount of fat. Rolls, Bagels, and muffins can be 3 or 4 oz. Always check nutrition facts on the food label. They are simple carbohydrates, include sugar, candy, pastries and cakes, and these usually raise blood sugar levels very quickly. You find the sugary foods and sweets section at the tip of the pyramid.