The average American diet is loaded with refined starch foods. Processed foods, white colored foods or foods with a fluffy texture are made with refined starches. You should limit the amount of refined starch foods you eat to avoid excessive weight gain, which can lead to chronic diseases. Replace your favorite refined starch foods with whole-grain varieties.
Carbohydrates from Starch
Carbohydrates are found in most foods, except for animal meats. All types of carbohydrates, whether they come from whole grains or refined starches, provide 4 calories per gram. According to MayoClinic.com, your calories should consist of 45 to 65 percent carbohydrates. They are the main energy source in your body. Based on a 2,200 calorie diet, you need 247 to 357 g of carbs each day. This provides 990 to 1,430 calories from carbohydrates.
Definition of Refined Starch
During processing, the husk is removed from the grain, which makes it refined. This is the colored part of the grain that contains fiber, B vitamins and vitamin E. The remaining part has a white color that is the foundation for the plain color of refined foods. Refined starch foods are broken down quickly and absorbed into the bloodstream, reports the UCSF Benioff Children's Hospital. You may experience a quick burst of energy from the sudden spike in your blood sugar. Shortly after, you may feel tired and sluggish because the refined food has already been digested and used up.
Breakfast and Dinner Foods
Refined starch foods provide minimal nutrition, fiber and vitamins. These types of foods are referred to as "empty-calorie" foods, says GoodCarbs.org. They contain calories, but not much else. Refined bread products include white bread, flour tortillas, white flour rolls, hot dog or hamburger buns and white pita pockets. Some refined starch breakfast foods are instant oatmeal, sweetened cereal, bagels, pancakes and waffles. Dinner foods that have refined starch include pasta, white rice, bread stuffing and taco shells. Most types of refined starch foods have a similar version that is made with whole grains. For example, eat whole-wheat bread instead of white bread. Replace your white rice or pasta with a whole-grain version.
Snack Foods
Many processed snack foods are made with white, refined starches. Various types of crackers including animal, butter, sandwich-style, oyster and graham crackers are made with refined flour. Pretzels, tortilla chips and rice cakes have also been processed. You should limit or avoid these types of snacks. They do not offer much fiber and have minimal nutrients. Processed snack foods are digested quickly, and you will feel hungry shortly after consuming them.
References
- UCSF Benioff Children's Hospital: Healthy Diet Tips
- MayoClinic.com: Healthy Diet
- GoodCarbs.org: Good Carbs
- American Dietetic Association: Exchange Lists for Diabetes, 2008
