What You Need to Know About Starches

There are many types of starches in plant based foods. Some are good for you, and some may cause you problems. While it's true that starch is a type of carbohydrate, there are some staches that are healthy for you. Here is what you need to know about starches.

Rapidly Digestible Starch

Rapidly digestible starches are the type of starch that causes a rapid rise in blood sugar, followed by a big drop that can leave you feeling low energy and hungry. The most common types of food that contain rapidly digestible starch are white bread, cereal, processed potato products, and commercial baked goods. You won't experience the blood sugar spike from rapidly digestible starch if the plant food also contains large amounts of slowly digestible starch or you eat large amounts of fiber.

Slowly Digestible Starch

Another type of starch found in plant foods is called amylose. Your body can digest it slowly, so it will not cause your blood sugar to rise. They are digested slowly along the entire length of your small intestine and provide a slow steady source of energy. Foods high in amylose may help you maintain a healthy weight because it may encourage your body to burn fat for fuel. Legumes, nuts, and seeds, are all high in slowly digestible starch.

Resistant Starch

Resistant starch is a type of fiber that is not digested. Instead, it is fermented in your digestive tract and produces wide ranging health benefits including feeding your good gut bacteria. Because it is not digested, it can help balance your blood sugar and help you maintain a healthy weight. Some of the foods highest in resistant starch are legumes, whole grains, green bananas, and potatoes.

Food Preparation

You can get more resistant starch by cooking foods at lower temperatures and for less amount of time. Some research has shown that reheating starches may increase the amount of resistant starch in the food. Cooking potatoes and then eating them cold, as in potato salad, increases the resistant starch. And of course, eating more fiber, is a healthy way to increase your intake of plant based food without impacting your blood sugar levels.

Healthy Options

In general, the less you process plant based foods, the better they are for you. Berries can act as starch blockers, so adding some to your other plant based food, can be good for you. Overnight oats is a great way to get more resistant starch. Or you can add beans and lentils to your soups and salads. The two flours that are highest in resistant starch are green banana and potato starch. You can some of those flours in your food or smoothies. Or use it as a condiment like you would salt and pepper.

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