Refined starch benefits and harms our health, as we want to start with oats first. Oats are among the healthiest grains you can eat. They provide a good amount of protein, fiber and fat, as well as a wide variety of vitamins and minerals. This makes oats an excellent choice for a healthy breakfast. In addition, studies show that oats can help you lose weight, lower blood sugar and reduce the risk of heart disease. Although it is one of the healthiest foods and a great addition to your diet, it also contains a lot of starch. One cup of oats (81 g) contains 46.9 grams of starch or 57.9% by weight.
Wholemeal flour
Compared to refined flour, wholemeal flour is more nutritious and has a lower starch content. This makes it a better option. For example 1 tsp. (120 g) wholemeal flour contains 69 grams of starch or 57.8% by weight.
Rice
(28.7%) Rice is the most commonly used staple food in the world. It is also high in starch – especially in its raw form. For example, 3.5 ounces (100 g) of raw rice contains 80.4 grams of carbohydrates, of which 63.6% are starch. However, when cooked, the starch content drops dramatically. In the presence of heat and water, starch molecules absorb water and swell. Ultimately, this swelling breaks the bonds between starch molecules through a process called gelatinization. Therefore, 3.5 ounces of cooked rice contains only 28.7% starch, as cooked rice contains much more water.
Pasta
(26%) Homemade pasta is a type of noodle that is usually made from durum wheat. It comes in many different forms such as spaghetti, pasta and fettuccine. Like rice, it has less starch when cooked because it gelatinizes in the presence of heat and water. For example, dried spaghetti contains 62.5% starch, while cooked spaghetti contains only 26%.
Maize
(18.2%) Corn is one of the most widely used cereals. It also has the highest starch content among vegetables. For example 1 tsp. (141 g) corn kernels contain 25.7 grams of starch or 18.2% by weight. Although it is a vegetable, corn is very nutritious and is a great addition to your diet. It is especially rich in fiber, as well as vitamins and minerals such as phosphorus and potassium.
Potatoes
(18%) Potatoes are extremely tasty and are a staple food in many households. They are often among the first foods that come to mind when you think of starchy foods. Interestingly, potatoes do not contain as much starch as flour, pasta or cereals, but they contain more starch than other vegetables. For example, classic baked potatoes (138 g) contain 24.8 grams of starch or 18% by weight. Potatoes are an excellent part of a balanced diet because they are a great source of vitamin C, vitamin B6, folic acid, potassium and manganese.
Potential harms from starchy foods
Starch is the main carbohydrate in food and a major part of many foods. In modern diets, foods high in starch tend to be highly refined and devoid of fiber and nutrients. These foods include refined wheat flour and corn flour. To maintain a healthy diet, try to limit the intake of these foods. Diets high in refined starches are associated with a higher risk of diabetes, heart disease and weight gain. In addition, they can cause a sharp rise in blood sugar and a sharp drop. This is especially important for people with diabetes and prediabetes, as their bodies cannot effectively remove blood sugar.