Starch is part of carbohydrates, along with sugars and fiber. Although it is referred to as a complex carbohydrate, it nevertheless contributes many calories to our diet.
We usually think that of the three types of carbohydrates, only simple carbohydrates are the “bad” and these are none other than sugars. However, although starch belongs to so-called complex carbohydrates, considered ‘good’, their consumption in large quantities has the same effect as consuming too much sugar.
So prefer to eat more fiber, which will help you feel full, prevent the desire for extra food, will not increase blood sugar levels, and help you lose weight.
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High Starch Foods
Below is a list of foods high in starch that are consumed most often.
Starchy foods are found in large quantities at breakfast in these foods:
At lunch and dinner, high starch foods are:
- french fries
- mashed potatoes
- roast potatoes
- beans and lentils
- pizza dough
Many snack foods are also high in starch, such as
- cereal snacks
The Effects of a High Starch Diet
Blood Sugar Fluctuation
Although most people believe that only sugar can increase blood sugar levels, however starch can produce the same results.
Starch is made from a long glucose molecule and when digested it breaks down into sugar. If you eat a lot of starchy foods you can create large fluctuations in your blood sugar levels, causing them to rise very sharply and then just as sharply fall.
These fluctuations associated with different energy levels increase hunger and desire to eat, making you prone to overeating. In addition, if you have prediabetes, diabetes, or reactive hypoglycemia, eating starchy foods can worsen your blood sugar levels by turning them into a… roller coaster – making it extremely difficult to manage your situation.
Anything that eats in excessive amounts, including starch, mathematically leads to weight gain. Starch is a carbohydrate and contains 4 calories per gram.
In addition, many starchy foods, especially processed foods, can be addictive and make you want to eat more than you really need, which loads you with extra pounds.
Excess starch and sugar are easily converted into fat especially when accompanied by the high insulin levels resulting from increased blood sugar levels. After turning into fat then this excess is stored in the body as fat for future use and you may notice that your clothes become tighter.
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Reduce starch intake
Try to reduce starch intake as well as sugar intake for maximum health benefits. Start by eliminating all processed foods and foods made from processed cereals, which include more of the pre-packaged and ready-to-eat foods, found in your grocery store.
Get the small number of carbohydrates you need from milk, fruit, Greek yogurt, nuts. Follow a diet low in starch or without any starch for a few weeks and notice the improvements in your energy levels and your body weight.