Are All Starches Bad?

Starch is a type of carbohydrate. The other two types of carbohydrates are sugar and fiber. Starch is a complex carbohydrate like fiber. Starches in plants serve as an energy souce. They serve as an energy source for you too. Your body breaks down starches into glucose. Plants contain different amounts of starches and in different ratios of the three types of starches. Here are some things to know about starches.

Rapidly Digestible Starch

Rapidly digestible starches cause a quick spike in your blood sugar level. For most people, that is followed by a blood sugar crash that causes hunger and cravings. And about 75% of the starches found in plant foods are rapicly digestible starches. The rapid rise and fall in your blood sugar level can cause damage to your body and eventually lead to health issues. The most common sources of rapidly digestiable starch are breakfast cereal, bread, baked goods, crackers, and chips.

Slowly Digestible Starch

Starchy foods that are high in slowly digestible starch do not spike your blood sugar and provide sustained energy. Consuming slowly digestible starches can help you maintain a healthy weight and maintain your heart health. They may even help you burn more fat. Examples of foods high in slowly digestible starch are nuts, seeds, and legumes.

Resistant Starch

Your body does not digest resistant starch. It is fermented by the bacteria in your colon and feeds the good bacteria there. The fermented starches also provide energy for your large intestine. When you eat resistant starch, it allows the good bacteria in your gut to thrive and minimize any bad bacteria. The result is a healthy gut microbiome.

Reduce Inflammation

Eating resistant starches is excellent for your gut microbiome. They contribute to fewer inflammatory agents being able to reach your blood stream. The reduced inflammatory agents in your blood can help you reduce inflammation through out your body. Resistant starch is thought to be especially helpful for your kidneys.

Healthy Blood Sugar

Resistant starches don't effect your blood sugar level. In fact, it has the major benefit of increasing your insulin sensitivity. This may help you lose fat and maintain a healthy body weight. This is because you can eat a lot of it and feel full. Studies have also shown that it may help you maintain healthy cholesterol levels. You can consume more resistant starch by adding beans and lentils to your pasta dishes, soups, and salads. You can also add potato starch or green banana flour to your uncooked foods.

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