Posted on March 12, 2025 - 10:59 pm by Ali Chappell

Prioritizing Fiber-Rich Foods Without the Starch

For years, we’ve been told that whole grains and beans are the best sources of fiber. While they do contain fiber and some protein, they also come with a big downside—they’re packed with starch. If you’re trying to lower insulin levels and improve metabolic health, relying on these foods for fiber can backfire.

The good news? You don’t need whole grains or starchy beans to get enough fiber. There are plenty of ways to meet your fiber needs without spiking insulin.

Why Whole Grains and Starchy Beans Aren’t Ideal

Many whole grains and beans are marketed as fiber-rich, but they also come with high amounts of starch that can drive insulin resistance.

🔹 Whole Grains – Foods like oatmeal, brown rice, and whole wheat bread contain fiber, but they also break down into glucose and raise insulin. Even if they’re “whole,” they still cause a blood sugar and insulin spike.

🔹 Starchy Beans – Black beans, kidney beans, chickpeas, and lentils are often promoted for their fiber and protein, but they are primarily starch. While they’re better than refined carbs, they can still cause insulin levels to rise.

The reality is that if you have insulin resistance, you are glucose intolerant—your metabolism struggles to process large amounts of glucose efficiently. Since whole grains and legumes are primarily starch, and starch breaks down into glucose, eating these foods leads to more glucose in your bloodstream and, in turn, higher insulin levels. While they may be considered healthy for some, they aren’t the best choice for YOUR metabolism. Instead, it’s about finding foods that work for you—ones that are lower in glucose. Think of it like a peanut allergy; even if peanuts are a great source of protein for most people, they aren’t safe for someone with an allergy. Similarly, just because a food is considered healthy in general doesn’t mean it’s the right choice for you.

Non-Starchy Beans: Edamame and Lupini Beans

If you love beans but want to avoid the insulin spike, there are two great options that are naturally low in starch:

Edamame – These are young, green soybeans that are high in fiber and protein but much lower in starch than other beans. They make a great snack or salad topper.
Lupini Beans – These are an underrated powerhouse. Lupini beans are one of the highest-fiber, lowest-carb beans you can eat. They contain almost no starch and are packed with prebiotic fiber that supports gut health. Lupini beans can be tricky to prepare from scratch, so it’s easiest to buy them pre-prepared. They often come pickled or in jars.

Where to Get Fiber Without Spiking Insulin

The best way to get fiber without whole grains and starchy beans is to focus on non-starchy vegetables, fruits, nuts, and seeds. These foods provide plenty of fiber without the excess carbohydrates.

Non-Starchy Vegetables

Non-starchy vegetables are naturally low in glucose and high in fiber, making their impact on insulin levels minimal. Think Brussels sprouts, leafy greens, green beans, tomatoes, carrots, cucumbers, bell peppers, and cabbage.

Whole Fruits

While fruit contains natural sugar, its part fructose, which is different from high fructose corn syrup! Fructose does not cause a significant insulin spike, making fruit a more insulin-friendly option to satisfy your sweet tooth. One medium avocado has 10 grams of fiber, almost 1/2 of the fiber you need for a whole day!

Nuts and Seeds

Nuts and seeds provide fiber, healthy fats, and protein without raising insulin. Sprinkle on salads or grab a handful as a snack!

Non-Starchy Legumes

While most beans are high in starch, edamame and lupini beans are non-starchy and packed with fiber. A ½ cup serving of lupini beans contains about 13 grams of fiber, making them a great high-fiber option without the insulin-spiking starch found in other beans and lentils.