Starch is the storage form of carbohydrates in plants. If you eat cereal, pasta, bread, potatoes, corn, seeds, pastries, beans and peas, you are eating starch. The key to creating balanced meals is to pair your choice of starch with a healthy item from another food group that is rich in nutrients and does not raise your blood sugar rapidly. Carbohydrates should make up 55 to 65 percent of your total daily calories, depending on your level of physical activity.
Slow-Digesting Starch and Healthy Fats
Amylose is a starch molecule that is twisted and coiled, which is why it takes a long time to digest. Foods containing plenty of amylose are slow-digesting, complex carbohydrates that have a small effect on raising your blood sugar. Cooked spaghetti noodles and cooked fettuccine noodles are high in slow-digesting carbs and may be paired with a nut-based pesto sauce and grilled chicken for a healthy serving of unsaturated fat and lean protein. Vegetables like peas and squash contain slow-digesting starch. They may be sautéed and added to the pasta dish with one serving of cheese sprinkled on top for calcium. A small serving of fruit may be enjoyed for dessert, such as pineapple or mango, though these fruits do not have starch.
Fast-Digesting Starch and Lean Protein
Amylopectin is a starch molecule that is arranged in a linear fashion compared to amylose. Foods containing plenty of amylopectin are fast-digesting carbohydrates that raise your blood sugar quickly. Rice, potatoes, white bread and sugary snacks are high in fast-digesting carbs. Stick with one serving of fast-digesting carbohydrates, which is ½ cup of rice or one slice of bread; include a slow-digesting fruit such as a medium orange or a medium apple for a complete serving of carbohydrates. Ensure such a meal contains lean protein and healthy fats like lean beef, chicken breast, low-fat dairy, salmon, olive oil or avocados to minimize the rise in your blood sugar.
Complete Proteins
Complete proteins contain all the essential amino acids your body needs; essential amino acids are those your body cannot produce, so you must consume them in the foods you eat. Only animal-based sources of protein contained all of the essential amino acids. Starchy carbohydrates such as brown rice can be paired with beans, seeds or nuts so that you consume all of the essential amino acids. Combine one serving of brown rice with ½ cup of beans or ¼ cup of seeds or nuts; seeds and nuts are rich in healthy fats and protein, minimizing the effects of brown rice on your blood sugar. Include your choice of vegetables for added fiber, vitamins and minerals.
Considerations
Consider planning your meals on a monthly basis and shopping every week or every two weeks. This preparation helps to ensure you eat healthy, balanced meals by incorporating a variety of foods from each food group. While most of your calories should come from slow-digesting carbohydrates, the best time to eat your favorite fast-digesting carb is immediately after a moderate to vigorously intense workout. When calculating your carbohydrate intake, be sure to include the grams of carbohydrates found in dairy, fruits, vegetables, nuts and seeds.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., et al.; November/December 2003
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