However, some starches contain more nutrients than others.
The brain and red blood cells depend on glucose for energy.
The body tightly regulates your glucose levels.
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However,metabolic diseaseslike diabetescan thwart this process.
The types and amount of carbohydrates you eat can impact blood sugar.
Foods that contain smaller sugar molecules, like fruit, get broken down in the body quicker.
Yet,starchy foodswith fiber are metabolized slower and can increase satiety while stabilizing blood sugar.
The body prefers to use carbohydrates for energy and stores extraglycogento keep blood sugar in a healthy range.
Eating a variety of starches is essential, especially for highly active people.
These foods are not as nutrient-dense as other starches.
The quality and amount of carbohydrates (carbs) consumed can impact blood sugar.
Some fiber types are referred to asresistant starchesbecause they cannot be digested.
Protein-rich foods and fats contain little to no starch.
Eating high-starch items withhealthy fats, fiber, and protein can prevent overeating and increase feelings of fullness.
Examples of high-starch foods include:
Whole Grains vs.
Refined
High-starch items like grains can be refined or whole.
Awhole graincontains the endosperm, germ, and bran.
Whole grains contain more fiber, vitamins, minerals, and plant-based compounds.
Refined grains can be fortified with nutrients that are stripped away during processing.
Starch Swaps
There are plenty of options if you are looking for more nutrient-dense carbohydrates.
Be sure to choose foods that contain fiber and ones you enjoy eating.
Risk reduction was highest when fiber intake was 2529 g daily.
Fiber is an incredibly important nutrient for overall health.
When choosing starches, opt for nutrient-dense ones most of the time.
These include starchy vegetables like potatoes and squash, whole grains, legumes, and fruits.
The American Diabetes Association.Understanding carbs: find your balance.
American Diabetes Association.Types of carbohydrates.
U.S. Department of Agriculture.Potatoes, russet, flesh and skin, baked.
American Heart Association.Whole grains, refined grains, and dietary fiber.
U.S. Department of Agriculture.Dietary guidelines for americans 2020-2025.
