Along with fiber and sugar, starch is the most commonly consumed type of carbohydrate. Starches are an important part of the diet and play an important role in a healthy diet – starchy foods are one of the primary sources of food energy for many people.
Traditionally, starch is consumed as cereal grains, root vegetables, beans (legumes), and other staple foods cultivated around the world.
Starches are made up of several sugar molecules that slowly release sugar into the blood, instead of rapidly increasing blood sugar levels. However, excessively refined starches can cause blood sugar levels to rise rapidly.
Although starch is an important part of the diet, many studies have also shown that refined starchy foods contain empty calories and little nutrients and fiber. This increases the risk of type 2 diabetes, heart disease, and weight gain.
Why do you need starchy foods?
Starchy foods are an important source of energy and nutrition and provide the basis for a satisfying, balanced diet in the form of a nutritious diet – an important part of a balanced diet.
Along with the glucose molecule, starchy foods also contain vitamins, minerals, naturally occurring sugars, and more that provide the body with readily available energy and help the nerve cells in the brain function properly.
Starchy foods importance:
High Starch Foods are a source of energy because of their high carbohydrate content.
Many starchy foods, such as whole grains, fruits, and beans, are high in fiber. High-fiber diets are best known for their ability to prevent or relieve constipation, maintain a healthy weight, and may reduce a person’s risk of developing cardiovascular disease.
Starch-rich foods also rank highly on the food satiety index, they make a person feel more satiated after eating them.
List of Starchy Foods
The following nutritious starchy foods list offers energy, fiber, and vitamins and is a crucial part of a balance of nutrients.
Flours And Meal
Meal and flours are high in starch. They come in many different varieties, such as corn, millet, wheat, sorghum, and refined wheat flour.
Cornmeal is a type of coarse flour that can vary from medium to large/coarse dried corn kernels. Dried corn is actually gluten free which is very high in carbs and starch.
One cup (159 grams) contains 117 grams of starch, or 74% of the starch in cornmeal by weight.
Millet is gluten-free nutritious ancient grains that are rich in magnesium, phosphorus, manganese and selenium.
Millet seeds makes the Millet flour and One cup (119 grams) of millet flour contains 83 grams of starch, or 70% starch in by weight.
Sorghum is a less well-known grain but high in starch and a much better choice than most types of flour.
One cup (121 grams) of sorghum flour contains 82 grams of starch, or 68% starch in by weight.
Wheat is a versatile baking ingredients and a pantry staple. Its flour gives a high starch content.
One cup (120 grams) of white flour contains 81.6 grams of starch, or 68% starch in by weight.
Compared to refined flour, whole-wheat flour has more fiber and is more nutritious.
1 cup (120 grams) of whole-wheat flour contains 69 grams of starch, or 57.8% starch in by weight.
Legumes And Beans
Beans are legumes contain a significant amount of starch besides being a rich source of protein than rice and wheat.. But all legumes are not necessarily beans.
Legumes such as Chickpeas(also called garbanzo beans), Peanuts, Black beans, Green peas, Lima beans, Kidney beans, Soybeans Black-eyed peas, and Navy beans are one of the best sources of resistant starch.
Dried legumes contain about 20-30% starch by weight.
Rice And Whole grains
Rice (in uncooked form) is also high in starch, while the cooked it will less. 3.5 ounces (100 grams) of uncooked rice contain 63.6% is starch by weight, but while cooked rice only contain 28.7% starch by weight. (because rice carries a lot more water)
Rice Krispies made of crisped rice incredibly high in starch. 28-gram serving contains 20.2 grams of starch, or 72.1% starch by weight.
Whole grains including oats, quinoa, bulgur, wheat, rye, barley, amaranth, millet, sorghum are the most nutritious options for starchy grains.
- Starch in barley grain can be from 45.7% to 70%
- Oats (81 grams) contains 46.9 grams of starch, or 57.9% by weight
Potatoes are incredibly more starch than other vegetables. They also rich in vitamins and minerals. 138 grams potato contains 24.8 grams of starch, or 18% by weight.
Foods high in starch are an important part of a balanced diet — a major part of many staple foods.
Starchy foods come in many forms include refined wheat flour, Potatoes, legumes, and cornmeal. They can help a person’s digestion, satiety, and energy levels.
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