Considered the enemies of our silhouette, starchy foods are nevertheless essential to the body. But we probably don’t eat enough of it… Three servings of starches a day in addition to the five servings of fruits and vegetables? This is what you should eat to be in good shape. However, according to a survey conducted by the NutriNet-Santé research program, we are still far from it, especially women.
Table of Contents
Why Are Starchy Foods Our Best-Slimming Allies?
Many doctors have wrongly demonized bread, rice, pasta and potatoes for years. Synonyms of extra pounds were to be banned from our plate. However, the problem comes from something other than starchy foods, but from what we eat with them, often in excessive proportions: pÃ¢tÃ© on bread, butter on potatoes, cream in pasta. These are the real people responsible for taking weight. And since it’s never too late to change your mind, nutritionists are now unanimous: starches are our allies to keep the line! In particular, they stick to the body and thus prevent us from snacking.
Starchy Foods To Avoid Many Deficiencies
Rich in complex carbohydrates, starchy foods gradually release the energy they bring to our bodies. They also contain group B vitamins. Known to delay cognitive decline, they are also helpful for the excellent health of our skin, hair and eyes. Added to this are iron, phosphorus and magnesium, essential to the balance of our organisms. They are starting with that of women who lack it too often. Legumes (lentils, peas, beans, etc.) also have a good dose of vegetable protein.
Starches Are Excellent For The Heart
All starchy foods are also excellent sources of fibre, especially whole grains. Consumed daily, these would reduce the risk of obesity and diabetes, cardiovascular disease and colorectal cancer. Their role, therefore, becomes increasingly important as one advance in age. Conclusion: forget the old speeches and now put starchy foods on the table at every meal!
Here Are The Lowest-Calorie Starches
- Sweet potato, with 62.3 kcal/100 g.
- Polenta, with 65 kcal/100 g.
- Bulgur, with 80 kcal/100 g.
- The potato, with 90 kcal/100 g.
- White beans, with 106 kcal/100 g.
- Semolina, 110 kcal/100 g.
- Red beans, with 115 kcal/100 g.
- Quinoa, with 116 kcal/100 g.
Eating Starches: How To Break The Routine In The Kitchen?
Butter pasta or white rice at every meal, no thanks! It is necessary to vary the pleasures not to tire your taste buds and maintain a balanced diet. In particular, by mixing them with other ingredients: vegetables, meat, fish, aromatic herbs, and spices… In the kitchen, the possibilities are endless. Same thing to the preparation of potatoes (sautéed, steamed, mashed) and pulses (in the pan, in salads, soups, etc.). As for bread, eat it white and wholemeal, cereal, and sesame. And don’t forget the desserts: a semolina cake, rice pudding or French toast; there’s nothing better to cheer up in winter.
What Are The Risks Of Overeating Starch?
Eating boring food sources as a feature of a fair eating routine is fundamental, but at the same time, it’s significant not to eat an excessive number of them. A disproportionate number of starches can prompt weight gain and increment the gamble of creating ongoing infections like sort two diabetes and cardiovascular sickness. Restricting the utilization of dull food varieties to about 33% of your day-to-day diet is suggested. It’s likewise fundamental to pick entire-grain starches over refined starches since total-grain starches are higher in supplements and fibre.