Starches are a type of complex carbohydrates, which describes a long chain of sugar molecules that are digested and absorbed in the digestive tract. Carbohydrates provide your body with energy to function throughout the day. Eating too many carbohydrates or the wrong starches can cause weight gain, which may lead to obesity. Choose the good starches to provide your body with enough energy throughout the day without gaining weight.
Whole-Grain Breads
Whole-grain breads are good starches to include in your diet. Whole-grain breads contain more vitamins and minerals than does white bread. Whole-grain breads also contain more fiber, which promotes digestive system health and a slow digestion and release of glucose, or fuel, into the bloodstream. The steady digestion of whole-grain breads helps prevent sudden blood sugar spikes.
Legumes
According to Melina Jampolis, Physician Nutrition Specialist for CNN, legumes are among the healthiest starch option to include in your diet. Peas, beans and nuts are plant-based foods that provide a good source of fiber, nutrients and antioxidants. Additionally, legumes are packed with protein, which is important to the health of your skin, muscles and glands, according to Medline Plus of the National Institutes of Health.
Potatoes
Potatoes are are a good starch to eat in moderation. According to Jampolis, potatoes have a high glycemic index, which means your blood sugar rises quickly after eating a potato, which can cause weight gain and poor blood sugar control. However, potatoes are high in potassium, which can help you maintain your blood pressure. Sweet potatoes have a higher nutrient and fiber content than white potatoes. Avoid adding high-calorie and high-fat toppings -- such as bacon, sour cream and cheese -- to keep potatoes a good starch choice.
Starchy Vegetables
Including fruits and vegetables in your daily diet is important for nutritional health. Because many vegetables are low in calories, they are not always a good source for energy in the form of carbohydrates. However, starchy vegetables such as corn and peas contain complex carbohydrates, which are a good source of energy. An additional benefit of starchy vegetables is that they contain healthy amounts of vitamins and nutrients. You should have at least five servings of fruits and vegetables daily.
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