Foods Rich In Starch
Starchy foods requirement in the diet
The amount of starchy foods in our regular diets should always be higher than that of all the other foods taking into consideration the fact that starch is needed in its higher quantities since it is the body’s source of energy and must therefore be taken in sizeable amounts if we are to remain energetic and strong.
There are very many sources of starch and the choice of the starchy foods that you eat will therefore depend largely on the availability of the food as well as the preference of the consumer.
Foods such as grins in particular are rich in starch and are thus the most common sources of starch for many people around the world. It is however importunate to note that there are other starch sources such as roots and tubers which are very famous in some areas. The lists of cereal grains that provide us with starch include rice, oat, wheat, and maize among others.
Tubers such as potatoes English and sweet potatoes, cassavas, arrow roots, and yams are also common sources of starch. The most common food category in all these starchy foods is carbohydrates which are also commonly known as the energy giving food.
An important point to note however is the fact that these starchy foods are also rich in some other nutrients such as proteins and vitamins especially when taken whole. Take the grains for example; all grains have a large quantity of carbohydrates in addition to proteins and vitamins which in many cases are found in the cereal before it is processed. The whole grains are also a reliable source of fibre and roughage that is obtainable from the husks before processing.
Categories of Grains as a Source of Starch
There are two main groups of grains from which we get our starch; these are the refined and non refined grains. As much as all the cereal grains are part of starch sources, their transformation form either non refined to refined grain is purely an artificial affair that is initiated by human activity.
The refined grains are hose that have undergone milling thus being stripped out of their outer coating also commonly referred to as bran as well as the inner germ. This process leaves the grain bare with only the endosperm which is purely rich in carbohydrates alone.
The non refined grains on the other hand are the whole grains which have not undergone any artificial milling process to strip it of its other components such as the germ or the coating therefore they are considered whole since they do not only have the endosperm but also have some protein as well as vitamins ad fibre which are commonly found in the coating and the germ.
As much as both the refined and non refined grains are both reliable sources of starch, it is important to note that the non-refined should be of much better quality as it would give the consumer an opportunity to get a well balanced diet than its refined counterpart.
Besides the fibre and minor vitamins and proteins, whole non refined grains are also rich in antioxidants and phytochemicals which have been proven to reduce risks of contracting diseases such as cancer, diabetes and other heart diseases.
Nutrients Composition in Whole Grains
Whole grains are rich in other nutrients as well as we have discussed in the above chapter, it is important to know some of these nutrients and phytochemicals can be useful tour health. One of the most important components in whole grains is the fibre.
Fibre plays a very important role in our bodies particularly when it comes to digestion. The fibre in our foods is further divided in two main categories namely soluble and non soluble fibres. The soluble fibres are those that can easily be dissolved in water while non soluble fibres are not solvent in water. Both components help in digestion and absorption in our bodies.
Other components in whole grains include the starch or carbohydrates. These are purely the energy giving foods. Depending on your activity level, these foods should be taken in good proportions to ensure that your body remains healthy as well as strong. People who lead very active lives such as sports personalities and people who perform manual labor should ensure that they include this category in their meals besides other food sources such as proteins.
How Do We Determine The Right Quantity Of Starch To Consume?
Perhaps the most common problem for many people is deciding what to eat, when to eat it and how much of it to eat. It is quite evident that most people have been unable to manage their diets well hence the high number of obese people around us.
It is important for every body to maintain a healthy body in order to stay fit and away from health complications. The main problem is in our inability to tell what kind of foods to eat and in what quantities.
Determining the right type of starch to take and in what quantities is a task that involves more than just fulfilling your appetite and satiating your hunger. Instead, it is important to try and find out your calorie needs as well as the activity level.
Failure to balance this often results to either malnourishment or overweight. The most common causes of overweight in many people are the excessive consumption of starchy foods or fats and sugars in our diets.
In order to avoid getting into the obesity or underweight strangle hold, it is advisable to seek the help of a nutritionist to help you calculate your body’s calorie needs as well as determining the diet that should help you attain your daily nutritional needs.
As we try to find out how much of the starchy foods we need to take to maintain a healthy body, it is also important to understand the glycaemic index also known as GI when it comes to carbohydrates. Carbohydrates can at times be very detrimental to people with certain health complications such as diabetes among others.
It is highly advisable for people with diabetes to consume more of low GI carbohydrates as they will go along way in maintaining your protection against rising sugar levels. Not only is it important to make sure that you take very low GI carbohydrates but also to make sure that you observe proper cookery methods as well as the types of additives that you use in your meals simply because the sugars and salts or spices that you consume in your meals could also play a very contributory role in either preventing or facilitating the development of your disease.