The 'Starch' group is your body's most important primary energy source. Foods in this category are broken down into sugar (glucose) to provide the fuel your brain and muscles need for all your daily activities. Understanding the right portions is a crucial first step toward better health.
What is one "Starch" serving?
So, what counts as one "starch serving"?
One serving (which we also call '1 Carb') as any food from this group that provides approximately 15-18 grams of carbohydrates. This is the standard unit we use to make logging simple and consistent.
Examples of One Starch Serving
To help you visualize this, here are common examples of foods that equal one serving:
Rice Group
Cooked Rice (white/brown): 1/3 cup or 1 ladle (approx. 55g)
Sticky Rice: ¼ cup or ½ ladle (approx. 35g)
Rice Porridge (Khao Tom): 3/4 cup or 2 ladle (approx. 150-170g)
Thick Congee (Jok): 0.5 cup or 2 ladle (approx. 135g)
Noodle Group
Cooked Noodles (Rice noodles, glass noodles, udon): 0.5 cup (approx. 65-80g)
Khanom Jeen (Fermented rice noodles): 0.5 cup or 1 small bundle (approx. 75g)
Egg Noodles (dried): ½ block (approx. 40-50g)
Bread & Flour Group
Bread: 1 slice (approx. 25g)
Crackers: 6 pieces (approx. 25g)
Hamburger Bun: ½ bun (approx. 28g)
Bagel: ¼ large bagel (approx. 30g)
Tortilla (6-inch): 1 sheet
Vietnamese Rice Paper: 2 sheets
Wonton Wrappers: 4 sheets
Grains & Tubers Group
Cooked Job's Tears: ½ cup or 1 ladle (approx. 65g)
Cooked Pumpkin: 1 cup or 1 ladle (approx. 70-100g))
Boiled Taro / Potato / Sweet Potato: ½ cup or 1 ladle (approx. 65g)
Cooked Corn: ½ cup or ½ medium cob (approx. 65g)
As you can see, the starch group is incredibly diverse. Once you get a feel for what "one serving" looks like, you'll have the freedom and confidence to mix and match your meals, all while staying on track with your health goals.
Reference
Diabetes Association of Thailand, Thai Dietetic Association, & Thai Association of Diabetes Educators. (2017). Rujak Carb Rujak Nap Prap Samadun Khuapkhum Baowan (Carbohydrate counting for health and diabetes control). Diabetes Association of Thailand.