The starchy foods diet contains a wide variety of grains, legumes and starchy vegetables to provide your body with the energy and nutrients it needs on a daily basis. The diet is also high in fiber and promotes good digestive health.
Benefits
By definition, starchy foods are rich in carbohydrates and natural sugars, and these nutrients contribute substantially to your body's daily needs for energy. Carbohydrates pack four calories per gram and are the body's primary and preferred source of energy. By consuming a starchy foods diet, you will avoid going into ketosis, a state in which your body becomes highly acidic and toxic, and you will have enough energy to keep going throughout the day.
Health Significance
A diet rich in starchy foods is typically rich in whole grains and other nutrient-dense foods. Whole grains provide the body with vitamins and minerals such as magnesium, potassium and selenium, and they also provide you with a substantial amount of fiber. Fiber not only prevents constipation, but it also has been shown to assist with weight loss and cholesterol control.
Common Starches
Starchy foods come from a variety of food groups. All vegetables contain some level of starch, but peas, corn, and potatoes have the most starch. All grains contain starch, but whole grains, such as brown rice; whole wheat pasta; corn tortillas; and bran cereal are preferred grains because of their high nutritional value. Legumes, such as beans and lentils, are an excellent source of starch and dietary protein.
Misconceptions
Many fad diets advertise that starchy, carb-heavy foods are bad for your health, and that starchy foods promote weight gain and prevent weight loss. However, the research says otherwise. According to a 2008 study from Penn State University, consuming a diet high in whole grains and starchy foods will help reduce body weight and lower the risk of multiple chronic diseases.
Warning
The starchy foods diet can be an extremely healthy diet as long as you exercise portion control. For individuals with diabetes, eating large amounts of starch-containing foods can cause hyperglycemia, or high blood sugar. In addition, eating several servings of high fiber food at one time can cause bloating and abdominal discomfort in individuals with gastrointestinal sensitivities.
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