I think it depends on which starchy veggies - to some degree. I think potatoes aren't very good choices, for instance. Sweet potatoes would be a better choice (or less evil
). In my home, we make mock-mashed potatoes with cauliflower or celery root. It helps to replace mashed potatoes
I'm not a fan of rice (from a nutritional standpoint). But, if you can't give it up, go for unprossessed brown rice.
Steel cut oats are at least minimally processed - which is a good thing. They're rich in fiber which helps to blunt their glycemic impact. If you add some cinnamon to the mix it may further lower their effect on your blood sugar.
I understand that price is a factor. And, to be fully upfront, a lower-carb diet is typically more expensive than other (higher carb options). In the lower-carb diet, you omit many of the fillers (like rice and bread) and focus on more nutrient-dense foods ... which, unfortunately are more expensive.
There are ways of lowering the cost however. Buying frozen veggies, buying less-fancy cuts of meat, etc. But, all-in-all, it will likely be more expensive. Eating healthfully almost always is more expensive ... unless you grow and raise the food yourself.
It's possible that you can find a happy-medium. Make some healthier dietary choices, take more fish oil, exercise more and see where that gets you.
Here's a list of lower-sugar fruits:
http://lowcarbdiets.about.com/od/whatto ... tfruit.htmAnd a list of lower-glycemic veggies:
http://lowcarbdiets.about.com/od/whatto ... hatveg.htm