Starch constitutes a big source of calories in the diet of most Americans. Starch belongs to the family of nutrients called carbohydrates, which contribute to over 50 percent of the energy consumed by most people. Starch used to be called a complex carbohydrate because it is made of a long chain of glucose, but this classification system is no longer used because the terms "complex" and "simple" carbs do not properly distinguish the impact of these nutrients in your body. Starch can be good for your body, but not all starches are created equal.
Starchy Foods
Starch is mainly found in grains and starchy vegetables. Any foods made from flour, including bread, bagels, pasta, buns, breakfast cereals, oatmeal, pancakes, pizza dough, cakes, cookies and baked goods as well as in foods made from grains such as quinoa, rice, millet and teff. Starchy vegetables mostly include tubers, such as potatoes, yams, sweet potatoes and yuca, as well as winter squashes, corn and peas.
Starch and Your Health
Starch is made of a long chain of glucose, and depending on how the glucose molecules are linked to one another, influence the speed at which they will be digested and turned into single molecules of glucose, or sugar. By turning into sugar, starches can elevate your blood sugar levels and provide energy to all of your cells and organs in your body. If your body doesn't require an immediate source of energy, the surplus of energy from the starches you consumed will be stored, first as glycogen in your liver and muscles, and the leftovers will be converted to fat and stored in your fat cells around your waist, hips and thighs.
Starches Vs. Carbohydrates
There is no specific requirement for starches, but it is recommended that 45 to 65 percent of your calories come from carbohydrates, including starches, sugars and fiber, according to the "2010 Dietary Guidelines for Americans." Although most people include a significant amount of starches and carbohydrates in their diet, the Food and Nutrition Board of the Institute of Medicine mentions that many traditional tribes have lived healthily on diets based on fat and protein with very limited amounts of carbohydrates. Although starches are not essential for your body, they can provide the energy you need to carry out your daily activities and exercise. Carbohydrates obtained from sugar, such as fruits, milk, yogurt and added sugar, can provide a source of energy similar to starches.
Glycemic Index
If you include starch in your diet, include starches low-glycemic starches that metabolize slowly and provide a sustained source of energy, which usually translates into more stable energy levels, a healthier body weight and a decreased risk of developing chronic diseases. Avoid high glycemic starches such as white rice, bread, bagels, scones, breakfast cereals, instant oatmeal, potatoes, pretzels, rice cakes and most baked goods and replace them with low-glycemic sweet potato, whole grain pasta, Basmati rice, steel-cut oats, quinoa, millet, sourdough bread, whole fruits, nuts and non-starchy vegetables.
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: "2010 Dietary Guidelines for Americans"
- "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids"; Institute of Medicine Food and Nutrition Board; 2005
- "The American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; Kaye Foster-Powell et al; 2002
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
