Carbohydrates are the body and brain's primary source of fuel to enable daily physical and mental tasks. Carbs are divided into simple and complex carbs, which are further divided into fiber and starchy carbohydrates. Fiber and starch are different in that fiber is the undigested part of plant foods that is not absorbed or digested in the stomach, whereas starchy foods are absorbed. However, both are similar in that they are made up of sugar molecules, and many starchy foods are also a source of fiber. Although starchy foods are also a source of nutrients, they should be eaten in moderation as they are higher in calories and sugar content, which can lead to weight gain and possible health risks such as diabetes or hyperglycemia. Combine foods that are high in starch with low-starch foods to stabilize blood sugar levels and maintain a healthy weight.
Step 1
Add low-starch foods that are high in protein to your diet with high-starch foods. Low-starch foods are not necessarily healthier for you than high-starch foods. Foods that are low in starch and dietary fiber may also be high in refined sugars and low in nutrients; such foods include candy, cakes and processed granola bars and cereals. These foods should be avoided in favor of low-starch foods that are a source of essential nutrients. Protein satiates the appetite and stabilizes blood sugar levels to prevent fluctuations that lead to increased hunger cravings for high-sugar and fatty foods. Combine low-starch protein foods, such as eggs, with starchier whole-grain toast for breakfast, grilled chicken with a baked potato for lunch, and lean beef with roasted winter squash for dinner.
Step 2
Add high-starch foods to daily snacks that are low in starch. Combine complex carbohydrates that are a source of dietary fiber and starch, with foods that are lower in starch. Select healthy low-starch foods that are also low in sugars, but higher in protein with some healthy fats. Healthy snack options include whole-grain crackers with cheese strings, carrots and sugar snap peas with peanut butter, and plain, low-fat Greek yogurt with granola and a chopped banana.
Step 3
Eat more fruits and vegetables as a low-starch accompaniment to foods that are higher in starch. Most fruits and vegetables are lower on the glycemic index, meaning they deliver a steady stream of energy to the body and do not cause dips and rises in hunger and energy levels. Make produce selections that are lower in natural sugars and higher in water content, such as asparagus, broccoli, cauliflower, dark leafy greens, plums and grapes. Add to foods that are higher in starch by making a veggie pasta or a whole-wheat pita sandwich stuffed with vegetables.
Step 4
Add healthy fats to meals and snacks that are high in starch. Healthy fats such as unsaturated and monounsaturated fats are needed in the diet for normal body processes, hormonal development and the absorption of vitamins. They also satiate the appetite by filling you up, which prevents overeating that can lead to weight gain. Add oils such as canola or olive oil to pasta according to serving size, top a slice of bread with nut butter and enjoy fattier fish, such as salmon or herring, with dinner alongside starchier root vegetables, such as turnips and squash.
References
- Harvard School of Public Health; The Nutrition Source; Carbohydrates: Good Carbs Guide The Way
- "Complete Idiot's Guide to Total Nutrition"; Fourth Edition; Joy Bauer, M.S., R.D., C.S.N.; 2005
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