Starch is a type of carbohydrate that includes foods such as breads, pastas, grains and certain vegetables such as corn and potatoes. Because starch is a carbohydrate, there is no specific recommended daily amount; the Dietary Guidelines for Americans 2010 suggests that people consume between 45 and 65 percent of their total daily calories from carbohydrates. This amounts to somewhere between 900 and 1300 calories per day based on a 2000 calorie a day diet.
Carbohydrates Background
Carbohydrates are a major source of energy for your body and the primary caloric source in the American diet. Therefore, the average person may need to decrease rather than increase his carbohydrate consumption. The type of carbohydrate you consume is also important to your overall health. Carbohydrates come in three different forms -- simple, complex and fiber. Simple carbohydrates are single sugars such as fructose which is found naturally in fruit. Single sugars are also found in white breads, pastas and processed cookies and candy. Starch and fiber are found in whole grains and some vegetables. The majority of your carbohydrates should come from starch, fiber and natural, single sugars found in fruit.
Whole Grains
Whole grains are one of the best dietary sources of carbohydrates because they contain starch and fiber. Whole wheat breads and pastas are a better option than their refined counterparts, but most of the processed varieties are made with a mix of refined and whole grains. To combat this, check the product labels and try to purchase products that contain at least 51 percent whole grains. Barley, buckwheat, bulgur and millet make healthy, whole grain side dishes, and they don't contain any refined grains.
Vegetables
If you're concerned that you're consuming too much starch, you may want to eat different types of vegetables. Try replacing starchy vegetables, such as corn and potatoes, with vegetables low or void of starch. According to the American Diabetes Association, non-starchy vegetables include artichokes, asparagus, green beans, broccoli, cucumbers, eggplants, onions, salad greens, squash and tomatoes. These vegetables are also nutrient dense which means they are high in vitamins and minerals but low in calories.
Considerations
People who have celiac disease can't digest carbohydrates that contain gluten. Starches such as wheat, barley, rye and most oats -- unless they are labeled gluten free -- contain gluten. Currently, the only treatment is to avoid eating these foods. If you regularly experience gastrointestinal difficulties, such as diarrhea, after consuming these grains talk to your doctor about whether or not you should be tested for celiac disease.
References
- US Department of Agriculture: Dietary Guidelines for Americans 2010
- MedLinePlus: Carbohydrates
- American Diabetes Association: Non-starch Vegetables
- Mayo Clinic: Whole Grains: Healthy Options for a Healthy Diet
- University of Maryland Medical Center; Celiac Disease and Diabetes: What's the Connections?; Pam Cureton
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