Many nutritionists ban starches from your diet because they make you fat, others will say that they should represent 50% of the daily intake. Where are we ? what do we have to do ?
This is why we are going to see in detail these foods of plant origin.
What are starchy foods ?
First of all, it is important to clearly distinguish the difference between starchy foods.
The starchy family includes all the foods derived from so-called complex carbohydrates :
We distinguish 3 types of starch :
- Cereals (which include wheat, rice, corn, rye, barley, oats, sorghum, millet, etc.) and all the products made from them: just like flour, bread, breakfast cereals, tapioca, cassava, semolina, pasta, pancakes etc;
- Dried vegetables (also called legumes): comprising beans, broad beans, lentils, peas (chickpeas, dry peas, dry beans, soya beans, flageolet beans, split peas, etc.
-Potatoes, as well as all the processed products that result from them: such as mash, fries, dauphine potatoes, etc.
From a nutritional point of view , starches are a source of important energy in our food. The carbohydrates they contain can be digested more or less quickly.
Simple and complex sugars, who are they?
We distinguish 2 types of sugar : so-called simple sugars and so-called complex sugars.
Simple sugars are absorbed quickly and complexes are made more slowly.
Ideally , a balanced day should provide 50 to 55% of carbohydrates (simple and complex combined).
The ration of an adult (male or female) should contain about 40% of complex carbohydrates
and 15% simple carbohydrates.
What are these simple sugars ?
Simple sugars are glucose, sucrose, sucrose, lactose, fructose, maltose and galactose.
These sugars are quickly digested and therefore they are quickly used by the body.
When the body is in urgent need of energy, it turns to these simple sugars. For example during a physical exercise.
Where do we find the simple sugars ?
We can find these simple sugars in lumpy or powdered sugars, in confectionery, sodas, fruits, honey, ...
What are these complex sugars ?
Complex sugars are starch, and glycogen.
Since digestion is longer , the assimilation of these complex sugars is slower.
When the body needs energy over the long term, it uses these sugars.
And this is where the body stores these sugars, so that it can use them when it needs them.
Where do we find complex sugars ?
We can find these complex sugars in cereals and their derivatives such as bread, rusks, rice, pasta, potatoes, corn, tapioca, oatmeal, and semolina. But also in dried vegetables, certain fruits such as bananas ...
Starchy foods are very good for your health. Above all, they should not be banned. They prevent "cravings" , snacks between meals and they provide slow sugars, essential to our well-being.
However, it is the fat that we accompany with starchy foods that are in excess - (for example the cream for the pasta, or the oil in the fries, the cheese on the bread, also the butter etc.). There are fewer calories in a slice of bread than the cheese placed on it. So try to limit these fats but above all do not eliminate them from your diet !
For more flavor to your starchy foods, bet on spices, herbs such as curry, paprika, dill, basil, cumin ...
For the quantities it all depends on your age, sex, height, weight, and especially your goal - so do not hesitate to contact me for more information -
Learn how to vary your starchy foods so you don't get bored ; and bet on legumes that are very good for health J
Try to consume the fast sugars with protein and fiber rather than taking them alone. The storage will not be the same and the fast sugar will behave as if it is a sustained release.
Knowing how to cook them : in fact, it is important not to overcook starchy foods because the longer the cooking time, the higher the glycemic index will be. So eat the pasta and rice “al dente” rather than overcooked, where the starch is more hydrolyzed. The same goes for potatoes : mash has a very high glycemic index while potatoes cooked in water or steam have a low glycemic index.
Small parenthesis on the glycemic index : A high blood sugar which is created in the blood will cause a transformation of sugars into fats in order to store them. Weight gain will therefore set in. In addition, the body will demand sugar again when it is released. We will therefore eat again, very often sugar and it is a vicious circle :(
- If you can choose : Choose ½ whole or whole starchy foods, which are rich in fiber. These slow down the absorption of sugars which then pass into the blood over time. The blood sugar index is lower. All day long , the body will use these sugars which arrive slowly in the blood and therefore does not have time to store them. Thus we feel less the sensation of hunger and therefore less snacking.
To conclude, do not deprive yourself too much of starchy foods which are good for your health.
Learn how to choose them !
If you want to lose quickly, you can rule them out for a while, but remember that they are important.