What foods contain starch? Starchy and non-starchy vegetables: list and description

In order to understand whether products containing starch are beneficial for the human body, it is necessary to understand what this substance actually is and what its role in metabolic processes is.

Starch and its benefits for humans

Starch is nothing more than a polysaccharide. Nature took care of man and introduced this substance into its “assortment of life.” It is found in many plants and is synthesized under the influence of sunlight. It is starch that is natural carbohydrate, which in the process of nutrition (digestion) in our body turns into very useful glucose. Of course, there is also sugar, which can also be transformed into this colorless crystalline substance, however, getting food from it high content, our body experiences a real “shock”. Indeed, over a short period of time, the following occurs: a glycemic jump, and then a sharp drop in energy. As a result, our cells and, naturally, we ourselves remain hungry.

If you know which foods contain starch and consume them in sufficient quantities during meals, then completely different, beneficial processes occur in your body. By eating, for example, vegetables rich in starch, you get carbohydrates that take much longer to be processed into glucose simple sugar, candies or other sweets. You stay calmly, without feeling hungry and with full “energy batteries” until your next meal. Thus, we can draw the main conclusion regarding the usefulness of starch for the human body: this substance allows you to save energy for a long time, and the food products in which it is contained include other elements necessary for humans.

Starch in the metabolic processes of the human body

If we are talking about saturating our body with “slow” carbohydrates, we need to approach the menu more carefully. It is foods rich in healthy and completely digestible starch that meet these requirements. As mentioned above, during the digestion process our cells receive glucose, thanks to which they “live and thrive.” Its role in the metabolic processes of the human body is enormous, since this substance is the fuel for the multi-billion army of cells of the human body. And their ability to absorb grape sugar, as glucose is also called, makes us healthy and happy.

Food products rich in starch, entering our gastrointestinal tract, are broken down into molecules. Next, glucose “scatters” throughout the cells. Moreover, to assimilate the substance, you may need a kind of “key” in the form of insulin, a hormone produced by the pancreas. Some cells in our body are insulin dependent. These include: brain tissue, muscle tissue and red blood cells. That is why, without eating on time and bringing ourselves to the point of feeling hungry, we become a little “dumb” and physically weaker. This problem can be solved very easily - you just need to eat, for example, the same vegetables.

What foods contain starch?

We realized the benefits of natural starch contained in products. All we have to do is identify the most best vegetables, fruits, algae and understand which of them are not only healthy, but also tasty. At the same time, we should not forget that the speed at which starch is absorbed into our body depends on the methods of processing the food consumed and the methods of cooking. Naturally, natural products are considered the most useful. Here's a simple list of the top 4:

• cereals,
• vegetables and herbs,
• fruits,
• legumes

It is well known that nuts are a storehouse of vitamins, macroelements and microelements. Many of you may have noticed that after eating a certain amount of them, you almost immediately feel full. This state lasts quite a long time. Starch content in nuts (cashews, pistachios, pine nuts etc.) is precisely the reason for their great energy value. However, the list of food products that are beneficial to starch and nuts, which are essential for our body, is not limited to.

There is another group of gifts of nature that contain a lot of this substance - a variety of vegetables. Many of them contain starch to one degree or another, which, in combination with other useful components makes vegetables indispensable on our table. But the richest in so-called useful or resistant (fully digestible) starch are such unique foods as beans and lentils. They are leaders in the content of this substance. Next, not very far behind them, come whole grains - the main suppliers of complex carbohydrates to our body. These include primarily cereals: oats, buckwheat and rice. The benefits of these foods are well known, and if you add vegetables to them, your body will only say “thank you,” which will inevitably affect your well-being and attitude for the better.

Don't forget about root vegetables. This is primarily a potato. By eating it and the same vegetables, you will get a large supply of energy for the day and a “bunch” of vitamins. In addition, there are more “exotic” root vegetables, but also healthy and rich in resistant starch - Jerusalem artichoke, yam and sweet potato. In no case should you ignore fruits - they also contain starch in small quantities.

Know moderation and be healthy

All of the above food items must be included in your daily shopping list. However, when including foods high in starch in your menu, remember that moderation is important. Don't lean too hard on them. Perhaps a table of caloric content of foods will not hurt you. Try to include vegetables in your daily diet, as if diluting “starchy” foods with them.

Based on numerous studies, the medical scientific community has determined the amount of starch required to the human body. It is 330-450 grams per day - you should not consume more. And don't forget about physical activity. Their benefits have long been proven. It would not be superfluous to recall that metabolic processes also occur quickly in the body of an active person. This also applies to the complete absorption of starch.

Modern principles proper nutrition suggest that every conscious person should know what he eats. One of the main components of our daily diet is starch, and its excess or deficiency can create real health problems, so let’s try to figure out what starch is, why it is needed, where it is and where it is not.

The importance of starch for the human body

Human nutrition must be balanced in terms of replenishing the body with proteins, carbohydrates and fats. It is carbohydrates that are considered the main source of energy in the body, especially glucose, which is broken down quite easily and with a large release of heat. Glucose itself, by the way, is in pure form It is found quite rarely in products, and the easiest way for the body to obtain it is from starch, especially since it is contained in a huge number food products.

Consequently, the first property for which starch-containing foods should be consumed more actively is to replenish the body with energy. But the benefits of foods containing starch do not end there. After all, such a substance is useful for beneficial bacteria in the intestines and improve immunity, and also helps to regulate the production of gastric juice and normalize blood sugar levels.

However, It is sometimes worth regulating the amount of starch in the diet in order to limit its amount. Thus, an excess of starch with a sedentary lifestyle is guaranteed to lead to weight gain, and in some cases this component provokes such side effects, such as flatulence or various disturbances in activity gastrointestinal tract. For this reason, nutritionists, after making some diagnoses, advise the patient to reduce the amount of starchy vegetables and fruits in their menu, for which they need to be known.

You should also pay attention to the fact that starch can be natural and refined. The first, as often happens with natural products, is not so harmful - it is present mainly in root vegetables, cereals and some vegetables. With such a diet, weight gain is likely only with gigantic portions or complete immobility, so restrictions are usually not imposed. Another thing is supplements based on refined starch, since they are very high in calories and quickly fill you up, but to drive away the reaction caused by such food overweight very problematic. The situation is further aggravated by the fact that such additives (for example, thickeners) may be present in the most unexpected products, where starch, it would seem, has no place.

Where is this substance abundant?

Full list It is very difficult to formulate starchy foods, precisely because of the additives that can be present virtually anywhere. For this reason, we will simply consider only those types of foods that contain a lot of starch without any additives.

• Cereals. According to a popular saying, a physically weak person “ate little porridge,” and all because it is in such a product that the percentage of starch content is maximum. On average, the content of this substance here is about 70-75%, which is very high. Among the popular varieties of food, there are no particular exceptions to this category. The statement about the starchiness of cereals is true for wheat and corn, rice and oats, cereals and flour from all these cereals, bakery and pasta products, even peas and beans.

The only exception is soy products.

• Root vegetables and some other vegetables. The fruits of gardening, especially those growing underground, are also often rich in starch, although not as radically as cereals. Particularly prominent here is garlic, where starch is as much as 26%, and from what people eat en masse and in large quantities - potatoes (15-18%). Even tomatoes growing on the surface can become a source of starch, although there is relatively little of it here - about 5%.
• Fruits. Most fruits in fresh contain very little starch, and almost the only exception should be considered fresh bananas. Another thing is that the bulk of the weight of such food is water, and therefore, by drying the fruit, you can increase the concentration of the substance in question several times. For this reason, dried fruits, especially apples, pears and apricots, are considered very high in calories and are contraindicated for those who have problems with excess weight.

Products without starch

If the diet requires you to greatly reduce the amount of starch consumed, then you should abandon most ready-made store products - this ingredient is probably present there in the form of one additive or another. You will probably have to give up cereals and baked goods, as well as pasta, as well as many sauces. However, it is unlikely that any nutritionist will advise giving up starch completely - after all, it provides certain benefits for the body. The patient’s task is simply to slightly reduce his intake, so with a properly designed diet, you can even indulge in a small amount of baked goods.

So, to the non-starchy ones dietary products include, for example, mushrooms, but the body’s basic need for food will be met by various vegetables. The list of available options is not so limited: eggplant and broccoli, regular, Brussels sprouts and Chinese cabbage, green peas and pumpkin, cucumbers and sweet peppers. All these components will not only allow you to cook delicious salad without unnecessary polysaccharides, but also pamper yourself more gourmet dishes like vegetable stew or even sweet pumpkin porridge.

The list of available ingredients does not end there; then there are “seasonings” for the main food: spinach and sorrel, garlic and chicory, celery and parsley.

Among fruits, there are also options on how to enjoy dessert without exceeding the normal dosage of starch. Of the year-round fruits, apples are the most accessible, but not all. Nutritionists advise choosing green and hard fruits, since they contain fewer polysaccharides. The rest of the non-starchy fruits are more likely to be seasonal, but their seasons do not coincide with each other, so variety can be added to the menu all year round thanks to strawberries, melons and nectarines. From imported, but popular in our country, fruits with low content starch can be noted exotic avocado.

See what a nutritionist will say about carbohydrates from non-starchy vegetables in the following video.

Starch, which turns into glucose when digested, is the most common form of polysaccharides in nature, so dividing vegetables into non-starchy And starchy has become part of healthy diets. Initially, the division of vegetables into non-starchy and starchy was an element of the theory separate power supply. Fitness calculator.

Non-starchy vegetables play a positive role for weight loss, but vice versa.

Most starch is found in roots and large grains, which store nutrients to support the growth of the plant seed. Potatoes have the highest starch content of all vegetables - up to a fifth of the volume of a potato, which is the first reason for excluding potatoes from weight loss diets.

To reduce the negative impact of starchy vegetables on the weight loss process, it is better to eat starchy vegetables with green non-starchy vegetables, fats (vegetable/animal), and it is better not to combine them with proteins, sugar and acids. We recommend eating no more than one type of starchy vegetable per meal.

Complete list of starchy vegetables.

• Corn,
• Beet,
• Swede,
• Chestnut,
• Carrot,
• Dry (ripe) beans, other than soybeans,
• Jerusalem artichoke,
• Potatoes (including sweet),
• Radish,
• Dry (ripe) peas,
• Zucchini,
• Patissons,
• Plant roots (parsley, parsnip, celery, horseradish),
• Pumpkin (round, autumn),
• Radish.

Vegetables that do not contain starch.

Everyone's favorite tomatoes, which make up a good tomato diet, are neither starchy nor non-starchy vegetables. It was found that the main nutritional characteristics The tomato is acidic, not the presence of starch. In view of great content acids (citrus, malic and oxalic) in tomatoes are classified as acidic foods, and are not recommended to be eaten with starchy vegetables, but are allowed with leafy vegetables and fats. Online calorie calculator.

List of moderately starchy vegetables.

It should be taken into account that eggplant in various interpretations is classified as both non-starchy and moderately starchy vegetables.

Complete list of non-starchy vegetables.

• Mustard,
• Green peas,
• Turnip tops and other above-ground green parts edible plants,
• Beet leaves and Swiss chard,
• Eggplant,
• Broccoli,
• Brussels sprouts,
• Chicory,
• cucumbers,
• Garlic (greens, cloves),
• Spinach,
• Chinese (Beijing) cabbage,
• Cabbage (savoy, kohlrabi, white cabbage, garden cabbage, red cabbage, fodder cabbage),
• Watercress and watercress,
• Celery (greens),
• Sweet pepper,
• Asparagus,
• Summer pumpkin (yellow oblong),
• Lettuce et al. lettuce,
• Onions (shallots, onions, chives, leeks, leeks),
• Dandelion greens,
• Okra,
• okra,
• Parsley (greens) and other table herbs,
• bamboo shoots,
• Crescent (greens),
• Sorrel.

Starch is a complex carbohydrate polysaccharide. Our body needs it for normal functioning. Carbohydrates are the source of energy for the body. They are easily digestible and are inferior in energy value only to monosaccharides - simple carbohydrates.

There are two types of starches - natural and refined. Refined starch is a white powder without taste or smell. It is used in cooking to prepare fruit jelly, which supplies the body a large number kilocalories. It is made from potatoes, corn, rice, wheat and barley.

There are also modified starch, which is added to foods as a preservative. It helps regulate the consistency various sauces And baby food. Some manufacturers add modified starch to low-quality meat products to retain moisture in them.

What foods contain starch?

Almost all fruits, vegetables, legumes and grains contain starch in one quantity or another. Their energy value depends on this.

Foods high in starch:

• legumes: beans, lentils, soybeans, peas;
• cereals: corn, rice, buckwheat, chickpeas;
• root vegetables: potatoes, sweet potatoes;

Low starch foods:

• carrot;
• beet;
• turnip;
• eggplant;
• zucchini

Products that do not contain starch:

• tomatoes;
• cucumbers;
• bell pepper;
• cabbage;
• leafy vegetables and greens (lettuce, sorrel, spinach).

People who need to monitor their blood sugar levels should be aware that some starchy foods have a higher glycemic index than sugar. It is the property of starch to convert into glucose that makes it potentially dangerous for people suffering from diabetes mellitus.

But starch is a very interesting carbohydrate that tends to be absorbed at different rates. And the rate of absorption of starch depends on the method of processing and subsequent preparation of food from products containing starch.

Flour products

All baked goods, even those without added sugar, have a very high glycemic index. The degree of digestion of starch and its conversion into glucose leads to a rapid jump in blood sugar levels. Diabetics need to take this into account.

It is the processing of grains, which are rich in starch, into flour that leads to the fact that starch becomes a “fast carbohydrate” in this case.

But bread made from whole grains takes much longer to digest, and some of the starch generally remains in its original form. Rye bread or baked goods with bran contain resistant starch, which can even lower blood sugar levels, but remains an excellent source of energy for the body.

The presence of fiber, which is found in bread made from flour coarse, promotes the slow absorption of starch, which guarantees long-term energy production from carbohydrates. In addition, fiber cleanses the intestines and removes waste and toxins from it.

Pasta from durum varieties wheat, and even cooked according to the classic Italian recipe, that is, al dente, allow starch to dissolve in the body for a long time, turning into glucose. It is the method of preparing both the pasta itself as a raw material, and Italian pasta contributes to this property.

Starch in fruits

Colored fruits: cherries, red cherries, currants and the like, practically do not contain starch, but only traces of it - the monosaccharide glucose, which practically does not raise blood sugar levels

Green apples and pears contain 0.5% starch. And if you subject them to heat treatment, such as baking, the starch is converted into pectin, fiber and glucose.

There is some starch in bananas. Its level depends on the degree of ripeness of the fruit. The greener the banana, the more starch it contains.

The most useful starch

Useful or resistant starch is absorbed by the human body for quite a long time. Carbohydrate long time is converted into glucose, releasing a large amount of energy, which contributes to the proper functioning of the body. Thanks to this, cell division takes place in tissues and organs, and metabolic processes occur. A person can do work that involves physical activity.

Resistant starch is necessary for the body to prevent cancer, as it has an inhibitory effect on cancer cells, preventing them from dividing.

Beneficial starch is found in large quantities in legumes. Beans and lentils are considered leaders in the content of “healthy” starch.

Following them are whole grains. Cereals such as buckwheat, rice, and oats are excellent suppliers of complex carbohydrates. In addition, porridge is very tasty as a side dish for meat and fish dishes.

Potatoes, Jerusalem artichokes, sweet potatoes, yams - root vegetables are also rich in “healthy” starch.

Resistant starch is found in small quantities in fresh vegetables and fruits that need to be included in the daily diet.

Carbohydrate content in foods and their energy value

Properties of starch

When we eat starch-containing foods, during the process of hydrolysis, starch is converted into glucose, which is a source of energy. Glucose is soluble and is what facilitates transportation useful substances inside the cell.

While refined starch lends itself well to hydrolysis due to its purified form, in its natural form it is quite difficult to digest.

That is why all food raw materials containing starch must undergo heat treatment. Products are boiled, baked, fried, steamed. This type of processing helps prepare starch for the digestion process. In this form, it is more easily absorbed by the body.

The smaller the product particles, the easier it is for starch to be digested.

That is, whole grains, cereals, and legumes are a source of longer-lasting starch, which takes longer to digest, but is also healthier for the body.

It does not cause the release of glucose into the blood, and therefore an increase in sugar levels.

Flour, especially wheat flour, is a source of " fast starch", which is not very useful due to the rapid absorption of glucose. Even finely chopped starchy vegetables will produce more “quick starch” when cooked than cooked ones. in large pieces, whole or baked.

To the person for full life you need everything - proteins, carbohydrates, fats. But everything requires moderation. No matter how useful this or that substance is, its excess will certainly lead to malfunction.

All this fully applies to starch. Its deficiency will cause exhaustion and loss of strength. Its excess can lead to problems with the functioning of the cardiovascular and digestive systems.

Be attentive to your health and watch your diet. After all, the quality of our life depends on our lifestyle.

Carbohydrates can be divided into three main categories: sugar, fiber and starch. Starches are the most commonly consumed type of carbohydrate and an important source of energy for many people. Cereals and root vegetables are common sources of starches.

Starches are classified as starches because they are made up of many sugar molecules linked together. Complex carbohydrates have traditionally been seen as healthier options. Getting into digestive system, they gradually release sugar into the blood without sharply increasing blood sugar levels ().

Blood sugar spikes are bad because they can leave you tired, hungry, and craving higher carb foods (,).

However, many starchy foods are highly refined. Consuming them can actually cause your blood sugar levels to rise quickly, even though they are classified as complex carbohydrates.

This is due to the fact that highly refined starches are stripped of almost all nutrients And . Simply put, they contain empty calories and provide virtually no nutrients to the body.

Many studies have also shown that diets high in refined starches are associated with a higher risk of developing type 2 diabetes, heart failure, and weight gain ( , , , ).

So, what foods contain starch - the list is below.

1. Corn flour (74%)

Cornmeal is a type of coarse meal made by grinding dried corn kernels. It does not contain, which makes it safe to use for people with.

Although cornmeal contains some nutrients, it is very high in carbohydrates and starch. 100 g of corn flour contains 79 g of carbohydrates, of which 74 g (74%) is starch ().

Resume:

Unfortunately, pretzels are often made from refined wheat flour. This type of flour can cause spikes in blood sugar levels, which can lead to feelings of fatigue and ().

More importantly, frequent spikes in blood sugar levels can reduce your body's ability to effectively lower blood sugar levels and even lead to type 2 diabetes ( , , ).

Resume:

Pretzels are often made from refined wheat flour, and eating them can quickly raise your blood sugar. A 60-gram serving of 10 pretzel twists contains 42.8 g of starch (71.4%).

3-5: Flour (68-70%)

Flour is a versatile and basic baking ingredient that comes in... different varieties, such as sorghum, millet, wheat and refined wheat flour. All of these flours also tend to contain starch. So, what foods contain starch:

3. Millet flour (70%)

Although millet contains a ton of nutrients, there is some evidence that consuming it may interfere with normal function. thyroid gland. However, the effects in humans are unclear, so more research is needed ( , , ).

4. Sorghum flour (68%)

Sorghum is an ancient nutritious grain that is ground into sorghum flour. 100 g of sorghum flour contains 68 g of starch (68%). Despite its high concentration, sorghum flour is much best choice than most types of flour. This is because it is gluten-free and an excellent source of protein and fiber. 100 g of sorghum flour contains 8 g of protein and 6.3 g of fiber ().

In addition, sorghum is an excellent source of antioxidants such as policosanol. Research has shown that these antioxidants may help reduce insulin resistance and may have antitumor properties (, ,).

Find out in detail about what sorghum is and what benefits its use can bring -.

5. White flour (68%)

Whole wheat grains have three key components. The outer layer is known as the germ, the reproductive part of the grain, and the endosperm is its nutrition.

White flour is made by removing the bran and germ, which ().

Only the endosperm is left, which is ground into white flour. It tends to be low in nutrients and mostly contains empty calories ().

In addition, due to the fact that the basis of white flour is endosperm, it contains large number starch. 100 g of white flour contains 68 g of starch (68%) ().

Resume:

Millet flour, sorghum flour and white wheat flour are popular types flour with similar starch content. Of all these three types, sorghum flour is the healthiest, while wheat flour white flour is the most harmful and should be avoided.

6. Saltine crackers (67.8%)

What foods contain a lot of starch - one of these foods is saltine crackers. Saltine crackers are thin, square, dry biscuits made from refined wheat flour, yeast and. Although saltine crackers are low in calories, they contain virtually no vitamins or minerals. In addition, they contain a very large amount of starch.

For example, a serving of five standard saltine crackers (15 g) contains 11 g of starch (67.8%) ().

If you like crackers, choose those made from 100% graham crackers.

Resume:

Although saltine crackers are a popular snack, they are low in nutrients and high in starch. A serving of five standard saltine crackers (15g) contains 11g starch (67.8%).

7. Oats (57.9%)

Oats are the most healthy cereal, which you can eat. Oats provide the body with good amounts of protein, fiber and fat, as well as wide range vitamins and minerals. This makes oats an excellent choice for a healthy breakfast.

What's more, studies have shown that oats can help you lose weight, lower your blood sugar levels, and reduce your risk of developing cardiovascular diseases ( , , ).

However, despite the fact that oats are one of the healthiest foods and great addition to your diet, it also contains a lot of starch. 100 g of oats contains 57.9 g of starch (57.9%) ().

Resume:

Oats - great choice for breakfast, as it contains a large amount of vitamins and minerals. 100 g of oats contains 57.9 g of starch (57.9%).

8. Whole wheat flour (57.8%)

Compared to refined flour, whole wheat flour is more nutritious and contains less starch. This makes her the best option. For example, 1 cup (120 g) whole grain flour contains 69 g of starch or (57.8%) ().

Although both types of wheat flour contain the same amount of carbohydrates, whole wheat has more fiber and nutrients. This makes it a healthier option.

Resume:

Whole wheat flour is an excellent source of fiber and nutrients. One glass (120 g) contains 69 g of starch (57.8%).

9. Instant noodles (56%)

Noodles instant cooking– popular and convenient product, because it is cheap and easy to prepare. However, these noodles are highly processed and generally low in nutrients. In addition, it tends to contain large amounts of fat and carbohydrates.

For example, one package contains 54 g of carbohydrates and 13.4 g of fat ().

Most of the carbohydrates in instant noodles come from starch. The package contains 47.7 g of starch (56%). Additionally, studies have shown that people who consume instant noodles more than twice a week have a higher risk of developing metabolic syndrome, diabetes and cardiovascular disease. It is especially harmful for women (,).

Resume:

Instant noodles are heavily processed and high in starch. One package contains 47.7 g of starch (56%).

10-13: Bread and bakery products (40.2-44.4%)

Bread and various types of baked goods are staple foods throughout the world. These include white bread, bagels, pancake (thick flatbread made from wheat flour), tortilla, pita bread, etc.

However, many of these products are made from refined wheat flour and have a high glycemic index. This means they can quickly raise your blood sugar levels. The starch content of products made from such flour typically ranges from 40.2 to 44.4 percent.

10. Pancake (44.4%)

Pancake is flat round bread, which is usually fried and served with butter. A regular size pancake contains 23.1 g of starch (44.4%) ().

11. Bagels, bagels, bagels (43.6%)

Bagels, bagels, bagels and other baked goods of this type are common products made from white flour. They contain a large amount of starch, providing the body with 38.8 g when eating a medium-sized bagel (43.6%) ().

12. White bread (40.8%)

Like refined wheat flour, white bread is made almost exclusively from the endosperm of wheat. In turn, it has a high starch content. Two slices of white bread contain 20.4 g of starch (40.8%) ().

White bread also contains very little fiber, vitamins and minerals. If you want to eat bread, choose whole grain bread.

13. Tortilla (40.2%)

Tortilla is a thin, flat bread made from corn or wheat (traditional mexican flatbread). One flatbread (49 g) contains 19.7 g of starch (40.2%) ().

Resume:

Bakery products are different forms, but usually contain starch, and therefore their consumption should be limited. Bakery products such as pancakes, bagels, bagels, bagels, white bread and tortillas contain about 40-45% starch.

14. Shortbread (40.5%)

Classic shortbread is traditionally made using three ingredients - sugar, butter and flour. It is also a high starch product. One 12-gram cookie contains 4.8 g of starch (40.5%) ().

Also, be careful when consuming factory-made shortbread cookies, as it may contain artificial trans fats, which are associated with a higher risk of heart disease, diabetes and obesity (,).

Resume:

Shortbread cookies contain a large amount of starch - 4.8 g per cookie (40.5%). It is recommended to limit your intake due to the fact that it is high in calories and may contain trans fats.

15. Rice (28.7%)

Products containing starch include rice, which is the most commonly consumed base product food in many countries of the world ().

It contains a large amount of starch, especially when raw. For example, 100 grams of raw rice contains 80.4 g of carbohydrates, of which 63.6% are starch ().

However, when rice is cooked, the content of this polymeric carbohydrate decreases sharply. In the presence of heat and water, starch molecules absorb water and swell. Eventually, this swelling breaks down the bonds between starch molecules in a process called gelatinization ().

Thus, 100 g of cooked rice contains only 28.7% starch because cooked rice contains much more water ().

Resume:

Rice is the most commonly consumed staple food worldwide. When cooked, its starch content decreases dramatically because its molecules absorb water and are broken down during the cooking process.

16. Pasta made from durum wheat (26%)

Durum wheat pasta comes in many forms, such as spaghetti, macaroni, vermicelli, fettuccine, etc. As with rice, pasta reduces the amount of starch when cooked because it gelatinizes when heated in water. For example, dry spaghetti contains 62.5% starch, while cooked spaghetti contains only 26% of this polymeric carbohydrate (,).

17. Corn (18.2%)

Starchy foods include corn. Corn is one of the most widely consumed grain crops. It also has the highest starch content of any whole vegetable ().

For example, 1 cup (141 g) of corn kernels contains 25.7 g of starch (18.2%). Although this starchy vegetable, corn is highly nutritious and a great addition to your diet. It is especially rich in fiber, as well as vitamins and minerals such as folic acid (vitamin B9), phosphorus and potassium ().

Resume:

Although corn contains a lot of starch, it is very healthy due to the presence of fiber, vitamins and minerals. One cup (141 g) of corn kernels contains 25.7 g of starch (18.2%).

18. Potatoes (18%)

Potatoes are incredibly versatile and are a staple food in many households around the world. When it comes to starchy foods, potatoes are often the first thing that comes to mind. Interestingly, potatoes do not contain as much starch as flour. bakery products or cereals, but it contains more of this carbohydrate compared to other vegetables.

For example, a medium baked potato (138g) contains 24.8g starch (18%).

Potatoes are an excellent part of a balanced diet because they are good source vitamin C, folic acid, potassium and manganese ().

Resume:

Although potatoes are richer in starch than most vegetables, they also contain many vitamins and minerals. This is why potatoes are still a great part of a balanced diet.

Let's sum it up

• Which foods contain the most starch - the largest amount is found in corn flour(as much as 74%).
• Starch is a major carbohydrate in the diet and a significant part of many staple foods.
• In modern human diets, foods high in starch are highly refined and lack fiber and nutrients. These products include refined wheat flour, baked goods and pastries, and corn flour.
• To support healthy eating, try to limit your consumption of these foods. Diets high in refined starches are associated with a higher risk of diabetes, cardiovascular disease, and weight gain. They can also cause your blood sugar levels to spike and then plummet. This is especially important for people with diabetes and prediabetes because their bodies cannot effectively remove sugar from the blood.

On the other hand, you should not avoid consuming whole, unprocessed sources of starch, such as sorghum flour, oats, potatoes, and the other high-starch foods listed above. They are excellent sources of fiber and contain many vitamins and minerals.

Which foods contain the most zinc?

Discussion: there is 1 comment

Starch is a substance that, when heated to 55-65°C, turns into gluten, which is very harmful to the body. Especially for the liver... In that case better products These should be cooked at temperatures below 55°C and it is better to simply soak the porridge overnight in clean water.

Answer