Why Do You Need Starchy Foods?

 

Starchy foods are a crucial part of a healthy and nutritious diet. They are also a primary source of energy, nutrition, and satiety. But why exactly do you need them? Starch is a carbohydrate that contains glucose molecules. Glucose helps cells by providing energy and helps the nerve cells in the brain for proper function. It's crucial for people with high blood sugar and diabetes to monitor their consumption of starchy since they might be sensitive to blood sugar spikes that accompany carbohydrates. 

Though starchy foods are high in starch, they are not wholly of the substance. They also contain minerals, vitamins, fibres, natural sugar, and more. So they can provide the required energy if rightly consumed. 

How does starchy food entirely help?

Energy

Starchy foods are a great energy source since they are high in carbohydrates. While the human body digests starch, it breaks down to glucose molecules and enters the bloodstream to power nearly every body cell. Also, the human liver can save energy for later use, which also helps the brain function since the brain requires
a lot of glucose. The brain weighs around 2% of a person's overall weight and consumes 20% of energy from overall consumption. So it's safe to say that the human brain is the primary glucose burner.

Fiber

Various starchy food like whole grains, beans, and fruits are high in fiber. Fiber is also a form of carbohydrate with a particular molecular structure because its glucose molecules are together bounded and hard to break by the small intestines to pass through the digestive system. Fiber helps to move the waste through the digestive system, and high-fiber diets help reduce the risk of developing cardiovascular disease. 

Satiety

Satiety is when you feel full after consuming a meal; particular foods can make you more satiated than others. Studies suggest that fiber-containing food can increase satiety, improve the body's insulin sensitivity, reduce fat storage, and help with other health benefits. The drive for food intake is a biological requirement to obtain adequate energy to sustain life. So consuming meals before having food deprivation can terminate the nutrition before reaching the system. 

Tips on starchy food intake

Breakfast

·   Wholegrain cereals, or try to mix some whole grains with your healthy breakfast cereals

·   Plain porridge with your favourite fruits

·   Whole oats with low-sugar yoghurt and fruits 

Lunch and dinner

·   Baked potato with the skin

·   Rice or pasta with less sauce but don't avoid the vegetables

·   Wholegrain, seeded, and granary bread

·   Brown rice for rice salads

·   Baked potato wedges are a great substitute for chips 

Precautions

A balanced diet with starchy foods is often good for people. Although, for people with certain health conditions, starch consumption can be harmful. People with diabetes must be more aware of their starch intake than others, but it doesn't mean they should avoid it entirely. The reason is that diabetes patients are more likely to be sensitive to carbohydrates and probably need to look after what they consume regularly. So, individuals with medical conditions, specific dietary needs, or both should consult a doctor or a dietitian for specialist advice. 

Summary

So the bottom line is that starchy foods should be a crucial part of your balanced diet since they provide you with fiber, energy, and various vitamins and minerals. Consuming enough amount of starchy foods can also help you with satiety, digestion, and energy levels. Since starchy can come in many forms—legumes, whole grains, vegetables, and more, it can easily be a part of your daily diet. Still, people with diabetes need to be cautious with their starchy intake, as they are rich in carbohydrates. Check your diabetes before deciding on starchy for your regular diet. Optimists Healthcare provides at-home self-testing diabetes test that allows you to monitor and track your diabetes from your comfort and privacy.