Risks and benefits of starch explained

The word "starch" usually refers to foods rich in carbohydrates, such as potatoes, rice, and pasta. However, most plant-based foods, including fruits and vegetables, also contain starch.

Starchy foods are the main source of carbohydrates that provide the body with glucose (energy). They also contain vitamins, minerals, fiber, and other nutrients.

Starch-rich foods are important ingredients in many recipes because they thicken soups and sauces without adding fat.

WHAT IS STARCH?

Starch (Latin: amylum) is a complex carbohydrate found in many foods, including grains, vegetables, and fruits. Its main sources are corn, wheat, and potatoes.

Pure starch, derived from natural products, is a white, tasteless, odorless powder that does not dissolve in cold water or alcohol.

Starch is a polysaccharide. Its molecule consists of two chemically independent parts: amylose (linear polymer) and amylopectin (branched polymer). Different plants contain different proportions of these polysaccharide units. Generally, amylose makes up a maximum of 30% of starch, and the rest is amylopectin.

Plants create these starch polymers to store the glucose they produce during photosynthesis. When humans consume foods that contain starch, the body breaks down the natural polymers into glucose units that provide energy for the entire body.

In addition to being a part of a nutritious diet, various industries, including pharmaceuticals, paper and food, use starch in their production processes.

TYPES OF STARCH

Depending on its nutritional properties, starch belongs to one of three groups:

Rapidly digested starch (RDS) is found in foods such as potatoes and bread. The body quickly converts it into glucose.

Slowly Digestible Starch (SDS) has a complex structure, so the body breaks it down slowly. It is found in cereal grains.

Resistant starch (RS) is not easily digestible, and it can pass through the digestive system unchanged, similar to dietary fiber.

It can support a healthy intestinal microbiota.

Resistant starch is divided into four categories, depending on the source. One is found in grains, seeds, and beans, the second in raw potatoes and unripe bananas, the third in foods that are cooked and then cooled, such as rice and corn flakes, and the fourth in bread.

Several types of starch can be present in one product or dish at once.

There are also different forms of starch for use in cooking.

Potato. Raw, chopped potatoes are a source of potato starch. The liquid starch dries to form a white powder similar to flour. It is gluten-free and is used in recipes as an alternative to wheat flour.

Tapioca. This starch is made from the crushed pulp of the cassava root. It can be added to baked goods or used as a thickening agent for soups, stews and sauces.

Corn. This starch is obtained from corn kernels. It thickens dishes and is the basis for corn syrup.

In addition, there is modified starch, which is obtained by processing natural starch to change its properties. This form is widely used in the baking industry because modified starch can withstand various conditions, including extreme heat or cold.

WHAT ARE THE BENEFITS OF STARCH

Nutritionists recommend consuming plenty of starchy foods as part of a balanced diet to provide energy and fiber, as well as to increase the feeling of fullness.

Starch is the most important source of energy for humans. The body digests starch, converting it into glucose, which enters the bloodstream and nourishes cells, tissues, and organs. Glucose is essential for brain function, which in adults uses 20-25% of glucose. If there is an excess, the liver stores it as glycogen.

Fiber. Dietary fiber is a non-digestible carbohydrate found only in plant-based foods. Starch-rich foods such as corn, beets, potatoes, beans, fruits, and whole grains are rich sources of fiber. Nutritionists divide fiber into soluble and insoluble.

Fruits and vegetables are a source of soluble fiber, which absorbs water. It nourishes the beneficial bacteria in the intestines, helps slow down digestion, and softens stools. Insoluble fiber passes through the digestive system, adding bulk to keep bowel movements regular and prevent constipation. Its sources include whole grains, nuts, seeds, and green vegetables. Women need to consume up to 28 grams of fiber per day, and men - up to 34 grams.

Satiety. Research shows that eating foods rich in resistant starch helps people feel full. These foods also improve insulin sensitivity and reduce fat storage. Additionally, such starch helps maintain a moderate weight.

In a small 2018 study, researchers asked participants to eat breakfast and lunch with 48 grams of resistant starch or a placebo. During dinner, they were allowed to eat as much as they wanted. The researchers found that eating resistant starch at breakfast and lunch significantly reduced consumption at later meals.

RISKS OF CONSUMPTION

For most people, consuming starch does not pose any risks or side effects. On the contrary, a balanced diet that includes starchy foods is recommended. However, people with certain medical conditions, including diabetes and congenital sucrase isomaltase deficiency (SCID), need to consume starch in a controlled manner.

In particular, people with type 1 diabetes should calculate how many grams of carbohydrates they eat and then balance this with their insulin dose. People with type 2 diabetes should avoid consuming large amounts of carbohydrates in one meal and distribute them evenly throughout the day.

Those with SCID need to follow a special diet. People with this genetic condition cannot digest certain types of sugar, so they will have digestive problems if they eat certain fruits, juices, and grains. These problems can lead to malnutrition.

Thus, in general, starchy foods are an important part of a balanced diet because they provide energy, fiber, and a feeling of fullness.