Starchy foods serve as the primary source of carbohydrates and play a crucial role in maintaining a well-balanced and nutritious diet. They provide essential energy. They also serve as the primary reservoir of various nutrients, such as fiber, calcium, iron, and B vitamins, in your dietary intake. Commonly consumed in the form of wheat, rice, potatoes, and other staple crops grown globally. In addition to fiber and sugar, starch constitutes one of the three primary classifications of carbohydrates. Starch holds significant importance in a diet, offering numerous health benefits. However, there are some high-starch foods to avoid.
Why Should You Avoid High-Starch Food?
Starches, classified as complex carbohydrates, involve the bonding of various sugar molecules. Complex carbohydrates are generally viewed as a healthier choice compared to simple carbohydrates such as syrup or honey. However, there could be several reasons why you may opt to reduce your overall intake of starch. Elaborating on these reasons could include considerations such as managing blood sugar levels, weight control, or specific dietary preferences. These are some of the reasons you should avoid eating high-starch food:
Reduces Stress
Consuming foods rich in starch can lead to a feeling of fullness or sluggishness due to their bulkiness. A study found that reducing starchy carbohydrate intake significantly improved feelings of fatigue, emotional well-being, and food cravings in individuals. This is one of the major reasons why high-starch foods should be avoided.
Diabetes Management
Reducing the intake of starch, a complex carbohydrate, is thought to aid individuals with diabetes in controlling their blood sugar levels. There was a study involving 28 participants following a low-carbohydrate diet. 17 managed to decrease their reliance on blood sugar medication, with some successfully discontinuing its use altogether.
Enhance Blood Pressure
Limiting the intake of starch and carbohydrates overall has demonstrated positive effects on improving blood pressure levels. Individuals in a research study adhering to a low-carbohydrate diet for two years experienced substantial decreases in hypertension. There are many high-starch foods to avoid to improve your blood pressure level.
10 High-Starch Foods To Avoid
Here is a list of ten high-starch foods to avoid:
Pasta
A serving of cooked spaghetti contains 46.7 grams (g) of carbohydrates, with 9.3 grams attributed to starch. Pasta is classified as a simple carbohydrate. It is rapidly converted into glucose (energy) in the body, leading to a rapid increase in blood sugar levels. Unfortunately, simple carbohydrates do not provide a sustained feeling of fullness, increasing the likelihood of overeating and gaining excess weight.
Potatoes
One medium-sized potato contains approximately 31 grams of starch. Being simple carbohydrates, potatoes do not provide prolonged satiety. Potatoes often seasoned with butter, sour cream, salt, and bacon bits can lead to an unhealthy carbohydrate-fat ratio, potentially causing weight gain.
White Bread
White bread, epitomized by brands like Wonderbread, is a classic representation of sandwich bread across the world. Nevertheless, a significant number of Americans have opted for a healthier alternative. This is due to the elevated starch content and low nutrient levels in white bread.
White Rice
A serving of white rice contains 44 grams of starch. The processing of white rice involves the removal of its bran and germ, which are the primary sources of nutrients. However, rice in the United States is frequently enriched with certain nutrients, including iron and B vitamins.
Corn
Among staple foods, corn is notably high in starch. A cup of yellow corn contains 10.7 grams of starch, which may appear substantial. However, corn also serves as a valuable source of fiber and essential B vitamins. This makes it a nutritious inclusion in your diet when consumed moderately.
Instant Noodles
Instant noodles undergo extensive processing and are generally lacking in essential nutrients. Moreover, they typically have high levels of both fat and carbohydrates. The majority of the carbohydrates in instant noodles come from starch. A packet containing 47.7 grams of starch, constituting 56% by weight. Furthermore, research indicates that individuals who consume instant noodles more than twice a week face an elevated risk of developing metabolic syndrome. This correlation appears to be particularly noteworthy among women.
Pretzels
Pretzels, a well-liked snack, are rich in refined starch. In a regular serving of 10 pretzel twists (60 grams), there are 42.8 grams of starch. This makes up 71.3% by weight. However, pretzels are commonly crafted with refined wheat flour. This flour variant has the potential to cause rapid spikes in blood sugar, leading to feelings of fatigue and increased hunger. Crucially, frequent spikes in blood sugar can impair the body’s ability to efficiently regulate blood sugar levels. It may even contribute to the development of type 2 diabetes.
Oats
Oats rank among the most nutritious grains available. They offer a substantial dose of protein, fiber, and healthy fats, along with a diverse array of vitamins and minerals. This makes oats an exceptional option for a nutritious breakfast.
However, despite being a highly nutritious food and a valuable inclusion in your diet, oats are also rich in starch. A single cup of oats (81 grams) contains 46.9 grams of starch, constituting 57.9% by weight.
Bagels
Bagels, which have their roots in Poland, are a widely enjoyed bread product. Notably, they contain a significant amount of starch, with a medium-sized bagel providing 38.8 grams of starch. This starch content accounts for 43.6% of the bagel’s overall weight.
Shortbread Cookies
Shortbread cookies, a traditional Scottish delight, are conventionally crafted using three simple ingredients: sugar, butter, and flour. Despite their classic appeal, these cookies possess a notable starch content. A solitary 12-gram cookie, for instance, contains 4.8 grams of starch, constituting 40.5% of its weight.
Furthermore, exercise caution when opting for commercial shortbread cookies, as they might incorporate artificial trans fats. These fats are associated with increased risks of heart disease, diabetes, and abdominal fat accumulation.
In contemporary diets, high-starch foods often undergo extensive refinement, resulting in the removal of fiber and essential nutrients. Examples include refined wheat flour, bagels, and cornmeal. To uphold a healthy diet, it’s advisable to limit the consumption of these refined starch-rich foods. These were a few of the many high-starch foods to avoid for a healthy life.
Diets abundant in refined starches are associated with an increased risk of diabetes, heart disease, and weight gain. Moreover, they can lead to rapid spikes and subsequent sharp declines in blood sugar levels. This holds particular significance for individuals with diabetes and prediabetes, as their bodies struggle to efficiently regulate blood sugar levels. Whole and unprocessed sources of starch, including sorghum flour, oats, and potatoes, should not be avoided. They serve as excellent sources of fiber and encompass a variety of vitamins and minerals.
