Foods with starch are replete with nutrition and are part of a regular diet worldwide. Foods like legumes, whole grains, winter squash, rice, and potato are rich in starches, along with fiber and other essential nutrients.
Some starches are resistant to digestion (or digest slowly) and help improve satiety and suppress hunger. Resistant starch, along with fiber, helps improve gut health and ease digestion. But are all starchy foods healthy? No. Avoid these five from real slots online.
Refined Breads
Sandwich bread is a mainstay of the American diet. While whole-grain breads provide valuable amounts of vitamins, minerals and fiber, which promotes appetite control, the grains used to make refined breads lose much of their nutrient content during processing. The American Heart Association recommends avoiding breads that list refined grains, such as white, enriched or wheat flour, as the main ingredient. Instead, choose breads made with 100 percent whole grains, such as whole wheat, wild rice and whole oats. They can be eaten as supplements while playing games at www.casinositesreview.io.
Salty Snacks
Many processed starchy foods are also high in sodium, which can raise your risk for high blood pressure and heart disease when consumed in excess. A serving of 10 pretzel twists supplies a whopping 690 milligrams of sodium, which is almost half of the American Heart Association’s recommended daily max of 1,500 milligrams. To keep your sodium intake down and reap ample nutrients, choose air-popped popcorn, which is a whole grain, seasoned with natural herbs instead of packaged chips, cheese puffs or pretzels. You can also make your own chips by baking sweet potato slices, brushed lightly with olive oil.
Pasta
A cup of cooked spaghetti has 43 grams (g) of carbohydrates, 36 of which come from starch. Pasta is a simple carbohydrate which means your body breaks it down into glucose (energy) quickly which causes a spike in your blood sugar. Unfortunately, simple carbs don’t keep you feeling full for long, so you’re more likely to eat more and gain excess weight.
Potatoes
A single, medium-sized potato has about 31 g of starch. They are also simple carbohydrates, so they won’t keep you satiated for long. Potatoes are often consumed with unhealthy additives such as butter, sour cream, salt, and bacon bits. Popular potato dishes can be high in carbohydrates and fat leading to weight gain.
Millet Flour
Millet flour is made from grinding the seeds of millet, a group of very nutritious ancient grains. One cup (119 grams) of millet flour contains 83 grams of starch, or 70% by weight. Millet flour is also naturally gluten-free and rich in magnesium, phosphorus, manganese and selenium .
