Carbohydrates are foods that break down into smaller molecules called glucose inside your body. Although carbs might break down similarly, several different types and structures of the carb molecule exist. One example is the starch form of carbs, which contains long chains of glucose molecules all focused in the same direction. Starches are a primary source of calories in your daily diet, but can have negative effects on some people. Understanding foods that contain starch can help determine how they affect you.
Significance
While all starches are carbs, not all carbs are starches. Many plant-based products, such as grains and potatoes, are starches and typically do not need very much water to grow. Starch is similar in chemical makeup to cellulose, which is found in the skins of fiber-containing foods, such as apples. However, the body cannot break down cellulose, but can break down starches.
Grains
Many grain-containing foods are high in starch, including including white, pumpernickel, whole-wheat and rye breads. Bagels, English muffins, hamburger buns and cereal also are starch-containing carb sources. Other grain sources include cooked pasta and bulgur, which is another grain form.
Other Plants
While the body does not make starch, plants do make starch. In addition to grains, other plant-based sources of starch and carbs include corn, sweet potatoes, white potatoes or green peas. Also, legumes such as dried beans, peas and lentils also are sources of starch. The typical serving for these sources is one-third of a cup. Popcorn, which is prepared from corn kernels, also contains starch.
Stomach Upset
Foods high in starch can take longer for your body to digest and can contribute to increased gas in your intestines, given off when the bacteria in your colon break down starches. For example, starches might be irritating if you have irritable bowel syndrome, or IBS, a condition that causes symptoms including abdominal pain, constipation, bloating or diarrhea. If starchy carbs tend to bother your stomach, talk to your physician about possible changes to your diet, including reducing the amount of starches you eat.
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