Starch and fiber are complex carbohydrates that the body uses for several important functions. Foods such as peas, corn, potatoes, cereals and grains provide dietary starch, which the body converts to glucose after digestion. Glucose is the primary source of energy that the body requires for its daily activities. Dietary fiber is indigestible, and most of it remains unchanged after passing through the digestive tract. However, fiber is essential for efficient digestion and aids with regular bowel movements. Fiber may also lower your risk of becoming obese or developing certain cancers, heart diseases and diabetes.
Importance of Starch
The Centers for Disease Control and Prevention says that 45 to 65 percent of your calorie intake must ideally come from carbohydrates. Starchy foods such as potatoes, rice, wheat and bread are primary sources of carbohydrates. Starch is an important component of a healthy diet, and starchy foods provide many additional nutrients that are essential to your well-being. Starch is not high in calories or fattening by itself. In fact, starchy foods contain less than half the calories of fat. If you practice portion control and skip additives such as oil or fat, starchy foods are an essential and healthy component of your diet.
Nutrients in Starchy Foods
Whole grains, root vegetables, oats, pasta and bread are all examples of starchy foods. In addition to carbohydrates, many of these foods provide additional nutrients such as fiber, vitamins and minerals. Potatoes are good sources of B vitamins and potassium. They also provide dietary fiber if you consume them with the skin on. Oatmeal, whole grain breads, fortified cereals, peas and dry beans provide fiber, protein, B vitamins and many important micronutrients in addition to starch.
Role of Dietary Fiber
Dietary fiber is available in two forms – soluble and insoluble. Both types of fiber play important roles in the prevention of constipation. Soluble fiber is mainly found in fruits, vegetables, seed husks, psyllium, lentils, peas and soy products. It keeps stool soft and aids in the management of blood cholesterol. Insoluble fiber is found in fruit peels, vegetable skins, bran, nuts, seeds and whole grains. It adds bulk to fecal matter in the intestine, making its passage easier. This prevents constipation and related problems such as diverticulitis, hemorrhoids and irritable bowel syndrome. Dietary fiber may also lower the risk of some cancers by diluting carcinogens in the gut and reducing the body’s exposure to such toxins.
Starch, Fiber and Weight Management
Whole grain foods that provide starch and fiber are good options if you are trying to manage your weight. These foods provide energy and also contain fiber, which makes you feel satiated and delays hunger. Fiber absorbs water and grows in volume after you ingest it. This makes you full for longer periods of time and prevents the urge to overeat. Dietary fiber may play a role in the prevention of diabetes as well. Rapid spikes in blood sugar levels are a known risk for obesity and diabetes. Fibrous foods slow down the release of sugar from the digestive tract, thereby stabilizing blood sugar levels.
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