7 Foods With Starch To Avoid For Better Health (The Good & The Bad)
Are you looking to reduce your starch and carb intake?
If yes, today we are talking about some of the short and long term benefits of reducing starch in your diet, and also share with you the foods you should be eating to do so!
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What are starches in food?
Starches are also often referred to as carbohydrates, but carbohydrates are never referred to as starches. Starches are actually a type of complex carbohydrates, or complex sugars, and are made up of hundreds of single sugar molecules that are linked to each other. The way that these molecules are linked to each other forms a kind of chain structure, which, after a number of procedures, can convert into glucose.
How does your body use starch in foods? Are there both good and bad things that they can do for us?
The starch that you find in foods is used up by your body to give you energy, and is one of the key sources of natural energy for your body. Once you eat the starchy food, your body breaks it down into glucose which forms the main source of fuel for your body. This energy is also especially important for your brain and muscles to work the right way.
Here is how starchy foods are good for you
The good thing is that your body needs starch as a fuel and helps it to function in the right way. Also, foods that are rich in starch are often also very high in their content of other nutrients such as iron, vitamins, calcium and folate, as well as fibre that can help improve your heart health and improve digestion, as well as reduce the risk of stroke, bowel cancer and type 2 diabetes.
Here is why starchy foods are bad for you
The bad thing about eating too many starchy foods is that if your body does not need all the glucose that you eventually get from the starch, it will store it up and later, the same gets converted into fat.
Is there such a thing as bad starch or food with starch that we should avoid or only eat in moderation? Why so? What negative things could these do to us?
A lot of foods that we consume daily contain a high amount of starch, and eating these can have similar consequences on your health as eating an overload of sugar. Eating foods that contain high amounts of starch can increase your blood sugar levels and make you become overweight or obese.
7 Starchy Foods That You Should Avoid Eating Too Much Of And Why
Here are some of the starchy foods to avoid.
1. Refined grains:
These go through a lot of processing that robs them of the germs and the bran components that otherwise would have made these healthy grains. Eating refined grains such as white rice, pasta and white bread is not a good idea and you should avoid eating these on a regular basis, as they contain a significantly higher amount of starch than other foods and can lead to various health issues.
2. Sugar based foods:
Sugar based foods such as desserts that are made out of grains, such as pies, cakes or cookies contain some of the highest amount of calories. These are also loaded with an unhealthy amount of starch because of the flour that is used to make them. Also, most of these food products also contain a lot of added sugars in the form of honey, corn syrup, sugar or any other form of artificial sweetener that is not naturally present in the food. This also increases the starch component of these foods.
3. Salty and processed snacks:
Even as eating baked sweet goods can be a potential starch overdose, you also need to reduce the amount of salty processed foods that you eat. Most of these starchy processed foods contain high amounts of sodium that can put you at a very high risk of blood pressure as well as increase your risk of heart related diseases especially when you have these regularly or in high amounts.
4. Processed potatoes:
While eating potatoes is good as they also have certain health benefits, eating them in excess can have negative effects on your overall health as they are naturally full of starch. When these go through the processing techniques that are used for potato based foods that last longer and are of the packaged type, it removes almost all the nutrients from the potatoes. Eating instant variations of potato based foods such as instant mashed potatoes, French fries, potato bites, potato chips and so on, you can experience an instant spike in your blood sugar levels, which can even be higher than what you experience when you drink a lot of sugar based drinks. Also, these can increase inflammation in your body and can lead to or worsen an already existing condition of obesity, asthma or arthritis.
5. Some types of fruits:
While fruits are full of nutrients, if you are looking to avoid including too much starch in your diet, you need to limit your consumption of certain types of fruits. These fruits mainly include bananas, dates, raisins, mango and pear. Most of these fruits contain very high amounts of carbohydrates as compared to other fruits, which is not something you want to eat when you are trying to reduce the amount of starch based foods in your diet. Also, a general rule is that fruits such as dried fruits or very sweet fruits are always higher in their carbohydrate and starch content, so you can reduce their intake in general.
6. Some types of vegetables:
Vegetables that are eaten fresh are often considered as a very good source of most types of nutrients, and they are generally loaded with many health benefits. However, it is also true that there are certain types of vegetables that may not be the best choice when you are trying to reduce the amount of starch you have through your diet. While most vegetables contain very high amounts of fibre that can be very good for your overall health, there are some types of vegetables that have a very high amount of starch in them and contain a lot more amount of digestible carbohydrates than the amount of fibre they have. Some of these vegetables include potatoes, beetroots, corn and even sweet potatoes.
7. Pasta and cereal:
Pasta has a very high amount of carbohydrates and barely has any fibre in it to balance out the starch content. Even whole wheat pasta is not such a great choice as it barely has any significant amount of fibre in it, whereas it still has a high amount of carbs. Cereals are another very popular breakfast option that are very high in the amount of artificial sugar and sweeteners they have, and are loaded with unhealthy carbs. Whether you are eating regular cereals, or the so-called healthier versions, you will not still get enough fibre, but will get a high amount of carbs and starch instead. The truth is, even a bowl of breakfast cereal can make you go significantly over your entire day’s carb requirement or healthy limit.
What are some short-term and tong-term benefits of avoiding foods with starch?
In the short term, you immediately start burning fats and feel less hungry, because the fibre rich foods keep you feeling full for longer.
In the long run, you may be able to notice a flatter tummy and reduce your weight too, as well as reduce your risk of diabetes and feel more energy overall.