Starch is a carbohydrate that may be found in nature and is one of the most important sources of energy for humans. Wheat, rice, potatoes, and other basic crops grown all over the globe are consumed on a daily basis.
Starch is one of the three basic types of carbohydrates, along with fiber and sugar. Starch is an essential component of a healthy diet and offers several health advantages. However, if consumed in large amounts, it might be harmful to one's health. According to 2019 research, low-quality, starchy meals made up as much as 42% of the typical American's diet.
Why Should You Avoid Starch?
Starches are complex carbohydrates, which means they link together distinct sugar units. Although complex carbs are regarded to be healthier than simple carbohydrates such as syrup or honey, there are a number of reasons why you may wish to reduce your total starch intake. These are some of them:
Jump to:
1. Stress Reduction
High-starch meals are bulky and might make you feel bloated or sluggish. Participants in one research reported significant improvements in tiredness, emotional well-being, and food cravings after eating less starchy carbs.
2. Controlling Diabetes
Because starch is a complex carbohydrate, it is thought that consuming less of it might assist diabetics to control their blood sugar levels. In one research of 28 people who followed a low-carbohydrate diet, 17 were able to minimize their blood sugar medicine usage, and some were able to stop using it totally.
3. Boost Your Blood Pressure
Restricting starch and carbohydrate diets, in general, has also been demonstrated to lower blood pressure. Participants in a study were tracked for two years on a low-carbohydrate diet and had substantial decreases in hypertension as a consequence.
4. Foods with a lot of starch
Because of their high starch level, you should avoid the following foods:
5. Pasta
A cup of cooked spaghetti has 43 grams (g) of carbs, including 36 grams (g) of starch. Pasta is a basic carbohydrate, which means your body breaks it down rapidly into glucose (energy), causing a blood sugar surge. Simple carbohydrates, on the other hand, don't keep you full for long, so you're more inclined to eat more and gain weight.
6. Potatoes
A medium-sized potato has roughly 31 grams of starch. Because they're basic carbs, they won't keep you full for long. Butter, sour cream, salt, and bacon pieces are often used in the preparation of potatoes. Weight gain may be caused by popular potato recipes that are heavy in carbs and fat.
7. White Bread
In America, white bread from brands like Wonderbread has become a symbol of sandwich bread. Due to the high carbohydrate content and poor vitamin levels in white bread, many Americans have switched to healthier alternatives. 20.4 g of starch is found in two slices of white bread.
8. White Rice
44 g of starch in a cup of white rice. White rice's bran and germ, which provide the bulk of nutrients, are removed during processing. In the United States, however, rice is often fortified with minerals such as iron and B vitamins.
9. Corn
Corn is one of the most starchy foods available. One cup of yellow maize has 110 grams of starch, which may seem excessive. Corn, on the other hand, is high in fiber and vital B vitamins, making it a healthy supplement to your diet when consumed in moderation.
10. Low-Starch Substitutes
In general, if feasible, white or refined starches should be used instead of whole-grain equivalents. Whole-grain carbs release sugar into the bloodstream more slowly than refined carbohydrates, resulting in greater health. These five foods are rich in starch:
11. Pasta made with whole grains
Because whole-grain pasta has a greater fiber-to-carbohydrate ratio than refined pasta, it's a better option if you want to consume less starch.
12. Russets
Choose a low-starch potato type like Russet to cut down on your starch consumption. To eliminate some of the starch from potatoes, soak them in cold water for two hours.
13. Bread made with whole wheat
Although both whole wheat and white loaves contain identical amounts of carbs, their starch-to-fiber ratios vary. White bread just contains the endosperm, but whole wheat bread has the bran, germ, and endosperm intact. Whole wheat bread has more bran and germ than white bread, therefore it has less carbohydrates and more fiber.
14. Rice (brown)
Brown rice has 40 grams of starch per cup. Brown rice contains more fiber than white rice, so it will fill you up quicker and take longer to elevate your blood sugar levels.
