To fuel the body throughout the day, it requires energy. This energy comes from the starch, commonly known as carbohydrates, that are rich in dietary fibers, vitamins, and minerals.
Contrary to the popular belief, starch can be effectively used for weight loss.1 Carbohydrate-rich foods contain a dietary fiber, resistant starch, that is not easily digested and in turn reduce the food intake. It has a positive impact on the heart, regulates blood sugar, and also reduces the cholesterol levels.
Avoid processed or refined starches which have a low fiber content as they can affect your health without providing enough nutrition.
Here are 3 starches that can benefit your health:
Legumes include beans, peas, and lentils, that are rich in proteins, iron, potassium, magnesium, and B vitamins. They are a good source of dietary fiber that regulates your bowel function.2
Legumes are good for your body as they contain resistant starch, soluble fibers, and no fat and cholesterol. In addition to reducing food intake by increasing satiety, legumes can reduce bad LDL cholesterol and the risk of heart diseases.3 4
Furthermore, beans, peas and, lentils have a low glycemic index, which means that they are digested slowly and can regulate blood sugar levels in diabetic patients.5
2. Starchy Vegetables
Besides potato, the popular starchy vegetable, sweet potato, pumpkin, and corn also contain resistant starch. They are rich in minerals, antioxidants, and B-vitamins. Though they can supply a lot of nutrition, vegetables with a high starch content also contain a lot of calories. Dietary fiber in healthy quantities aids weight loss. So, limit your intake of starchy vegetables if you are trying to lose weight.6
Starchy vegetables like potatoes can help you regulate blood pressure as they are rich in potassium. Antioxidants in potatoes, pumpkin, and corn can benefit your skin and reduce fine lines and wrinkles.
If you have diabetes, you must avoid potatoes as they have a high glycemic index, that causes a rapid rise in blood sugar levels.
3. Whole Grains
Grains are a great source of fiber, B vitamins, and minerals like iron, magnesium, and selenium.7 To reap the benefits of grains, always use whole grains instead of refined grains as all the nutritional value of grains is lost when they are refined.
Brown rice, wild rice, quinoa, oats, and barley in your diet can reduce the risk of diabetes, stroke, and other coronary heart diseases. Whole grains can also help you manage your weight and blood pressure levels.
|↑1||Raben, Anne, Anna Tagliabue, Niels J. Christensen, Joop Madsen, Jens Juul Holst, and Ante Astrup. “Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety.” The American journal of clinical nutrition60, no. 4 (1994): 544-551.|
|↑2||Ask the Expert: Legumes and Resistant Starch. Harvard T.H. Chan.|
|↑3||Afshin, Ashkan, Renata Micha, Shahab Khatibzadeh, and Dariush Mozaffarian. “Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis.” The American journal of clinical nutrition 100, no. 1 (2014): 278-288.|
|↑4||Willis, Holly J., Alison L. Eldridge, Jeannemarie Beiseigel, William Thomas, and Joanne L. Slavin. “Greater satiety response with resistant starch and corn bran in human subjects.” Nutrition Research29, no. 2 (2009): 100-105.|
|↑5||Giacco, Rosalba, Mario Parillo, Angela A. Rivellese, Giovanni Lasorella, Angela Giacco, Lucia D’episcopo, and Gabriele Riccardi. “Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients.” Diabetes care 23, no. 10 (2000): 1461-1466.|
|↑6||Anderson, James W., Belinda M. Smith, and Nancy J. Gustafson. “Health benefits and practical aspects of high-fiber diets.” The American journal of clinical nutrition 59, no. 5 (1994): 1242S-1247S.|
|↑7||Health Benefits of Grains. Dairy Council of California.|