Starch and things you need to know

Starch is an indispensable ingredient in every human meal. So what is starch and how does it play a role in the body? Let's find out with SignsSymptomsList the outstanding uses it brings to health.

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1. Origin of starch

Starch, the Greek word for amidon, is a carbohydrate polysaccharide containing a mixture of amylose and amylopectin. The percentages of amylose and amylopectin vary depending on the type. This ratio is usually between 20:80 and 30:70.

Starches are derived from different plants, but they are all complex carbohydrate polymers of glucose. It is naturally produced by plants in fruits and vegetables such as cereals. Along with protein and fat, this is a most important component in the diet of humans as well as many other animals.

Starch and things you need to know

Some sources of starch for the body

2. The role of starch for humans

Starch plays a very important role for the human body, especially in providing energy for the body's vital activities.

Starch, which goes through many steps in digestion, eventually forms glucose. This is the main source of energy for the cell, also known as the cell's fuel source. Then, it will follow the blood to the cells in the body. Glucose is used to fuel all functions in the body, especially those of the brain and nervous system . Therefore, the role of starch in the body is to provide energy. Most of your calories come from this macronutrient.

Starch and things you need to know

This is the source of energy for the body's activities

However, not all starches are created equal. There is a wide variation in the health effects of different starches. So they can't all be grouped together. Typically, starches are classified as "simple" and "complex".

  • Complex starches  are found in all unprocessed foods, including fruits, vegetables, legumes, and whole grains.
  • Simple starches consist of sugars and starches that have been refined, stripped of their natural fiber and nutrients.

Classify

Normally, complex starch takes a long time to convert into glucose to provide energy for the body. So they are less likely to cause blood sugar spikes and vice versa for simple carbs. The spike in blood sugar stimulates your pancreas to secrete large amounts of insulin. This often leads to a “blood sugar crash,” leaving you hungry and craving more sugar, which will lead to rapid weight gain. Furthermore, a rapid rise in blood sugar is not beneficial for people with diabetes .

High-fiber, complex starches take longer to break down than simple varieties. This helps keep blood sugar stable as sugar reaches the bloodstream gradually. Because they are digested more slowly, they provide sustained energy and help you feel full for longer. Some foods in this group include oats, brown rice, sweet potatoes, beets, apples, bananas, etc.

Starch and things you need to know

Starch classification

Complex starches play a very important role in our health.

  • Helps reduce the risk of chronic diseases, such as diabetes and heart disease.
  • A rich source of fiber, which helps lower LDL cholesterol and blood sugar. It also helps increase HDL cholesterol
  • Sources of fiber also help feed beneficial bacteria and increase their presence in your gut. They also help bacteria produce nutrients, such as short-chain fatty acids, that are beneficial for digestive health.
  • Whole grains, fruits, vegetables, and legumes contain fiber and plant compounds that have powerful anti-inflammatory properties.

In contrast, simple carbs take less time to consume and release energy. They are often present in fast foods, processed foods, confectionery, etc. Simple starches often cause bad effects on health.

  • Studies show that consuming this type of food causes increased cravings, hunger and overeating
  • Contains high fat content, easily increases the risk of heart disease and type 2 diabetes.
  • Sugar can be addictive for some people.
  • Increased chance of obesity .

3. Some healthy foods

3.1. Brown rice

In brown rice contains antioxidants that participate in the metabolism of carbohydrates and fats. This substance helps the body regulate weight and excess fat.

Brown rice is one of the foods that help burn belly fat and regain a slim figure. Those who want to lose weight quickly should use brown rice as the main meal of the day instead of white rice. This is the best solution for you, not cutting carbs out of your diet.

>> In a macrobiotic diet, brown rice is the main source of starch. You can learn more in the article Understanding the macrobiotic diet properly .

Starch and things you need to know

Brown rice is very good for health

3.2. Sweet potato

Although sweet potatoes are a starchy food, they are considered an ideal snack that does not cause weight gain. Unless you eat so much that you exceed your calorie intake.

In addition, sweet potatoes contain many vitamins, amino acids, zinc, calcium ... very good for the skin. Sweet potatoes also have a higher value for health, because the beta-carotene content has antioxidant capabilities, slows down the aging process of the body, so it will help reverse the process of storing excess fat.

Starch and things you need to know

Sweet potatoes eaten in moderation will not make you gain weight

3.3. Oat

Oats are a great breakfast choice because they're both delicious and easy to make. The type of starch in oats is used for weight loss, so it can be used without fear of fat.

However, do not use processed oats because it contains sugar. Choose raw oats, add a little fruit and honey to sweeten. With such a breakfast, you will save a lot of calories, be full for a long time and be full of life. Because the body is provided with a rich amount of iron and fiber.

Starch and things you need to know

Beneficial non-starch oats

3.4. Kinds of bean

Legumes are an extremely nutritious food source. They contain many vitamins, fiber and minerals, which are really good for the body. Legumes such as: soybeans, red beans, black beans, green beans are always weight loss foods recommended by experts. Women in many countries around the world also apply if they want to lose weight. Eating a lot of beans not only helps you quickly get in shape, but also beautifies your skin and fights aging.

In addition, there are many other healthy complex starchy foods that the article does not cover all such as corn, beets, potatoes, pumpkin...

>> Green beans are a familiar and extremely easy-to-find food. Have you fully understood its use? Do not ignore the article Uses of green beans: Traditional medicine .

Starch and things you need to know

There are many types of beans that help you lose weight and have beautiful skin

4. Note about starch

Beneficial or not, there's no denying that starch is vital to life. Usually, your carb intake can vary depending on your body condition, such as diabetes or obesity. Therefore, to balance the amount of food loaded into the body, you should visit a specialist to determine the exact amount of starch you need to provide your body every day.

Through the above article, SignsSymptomsList has provided you with information about the benefits, uses and some notes when using starch. If you have any health-related questions, please contact your doctor immediately for advice on how to resolve!

Pharmacist Nguyen Hoang Bao Duy


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