Carbs can be groups into three separate entities, namely that of fiber, sugar and starch. Starch is the most eaten, partly since its cheap and a good source of energy. But starch are complex carbs, which are seen as healthier as if consist of many sugar molecules that are connected together. They also release sugar gradually into the blood stream, rather than spiking the blood sugar levels. This means that you will not feel tired, hungry, or even craving more high-carb foods.
The problem is that modern starches are highly refined. This means that most of the nutrients and fiber have been stripped and now only contain empty calories with little nutritional benefits. More so, these refined starches causes the blood sugar levels to spike rather fast. The implication of a diet high in refined starches can lead to an increased risk of type 2 diabetes, weight gain and heart disease.
Cornmeal is made by grinding dried corn kernels into a flour. It is gluten-free, but it is very high in starch and carbs, In fact, one cup of cornmeal contains 126 grams of carbs, of which 74% is starch.
It is best to go for whole grain instead of de-germed variety of cornmeal. This is since de-germed cornmeal is stripped of its nutrients and fiber.
The popular cereal brand Rice Krispies is made of crisped rice. This cereal is a combination of puffed rice and sugar paste, which is formed into the crispy rice shapes. More so, this cereal is fortified with minerals and vitamins. As such, 28 grams of Rice Krispies contain 20.2 grams of starch or 72.1% by weight, but also a third of your daily needs for thiamine, folate, riboflavin, iron and vitamin B6 as well as B12.
The popular snack, pretzels are also high in refined starch. 10 pretzels, weighing around 60 grams, will contain nearly 42.8 grams of starch or around 71.3% by weight.
Pretzels are made of refined wheat flour, and this sort of flour can cause your blood sugar levels to spike and leave you hungry and fatigued.
Flour is found in many baked goods, and sauces. There are different type of flours, from millet, refined wheat flour and sorghum. Normally these are high in starch.
Made from the seeds of millet, millet flour is an ancient grain that is packed with nutritious values. In fact, a cup of millet, what weighs are around 119 grams, will have 83 grams of starch, which is around 70% by weight.
More so, millet flour I naturally gluten-free. It is also rich in magnesium, manganese, phosphorus and selenium. However, nutritious millet can interfere with your thyroid function.
The ancient grain sorghum is highly nutritious. Just one cup of sorghum flour has 82 grams of starch that is 68 % by weight. Although this is high, this flour is one of the best flours to use. More so, it is gluten-free and high in fiber and protein. But it is also packed with antioxidants like policosanol. These antioxidants could help to lessen insulin resistance, and to reduce blood cholesterol.
Whole-grain wheat consists of three key components. The outer layer which is the bran, the germ is the grain’s reproductive part, and the endosperm is its food supply. But white flour is made by shedding whole wheat of its germ and bran, which are packed with fiber and nutrients. This stripping just leaves the endosperm that is pulverized into white flour. Still white flour is low in nutrients and mostly has empty calories. More so, the endosperm offers white flour a high starch content. In fact 120 grams of white flour has 81.6 grams of starch, or 68% by weight
Compared to refined flour, whole-wheat flour is more nutritious and lower in starch. This makes it a better option in comparison. That is since whole wheat has more fiber and is more nutritious than the other flours. This makes whole-wheat flour a much healthier option for your recipes.
Oats is normally viewed as healthy. It offers fiber, fat, protein and different minerals and vitamins. Benefits of oats include that it is good for people that are on weight management or want to lose some weight, but it is also good at lower cholesterol levels as well as blood sugar levels.
That all said oats have a high starch content. 81 grams of oats have 46.9 grams of starch, which is 57.9% by weight.
A cheap and easy meal, instant noodles, are highly processed and very low in nutrients. Instant noodles are also high in carbs and fat. But the carbs in instant noodles are from starch. With 47.7 grams of starch or 56% by weight.
Women especially should be careful, as your risk of developing diabetes, heart problems and metabolic syndrome will increase if eating instant noodles regularly.
Breads and other bread products
Breads, like white breads, bagels, English muffins and tortillas, are a staple food in many households around the world.
English muffins, the flat and circular sort of bread that is usually toasted and served with butter, contains around 23.1 grams of starch.
Bagels, a bread that comes from Poland, is also high in starch. In fact, a bagel will contain 38.8 grams.
Similar to refined wheat flour, white bread is prepared almost entirely from the endosperm of wheat. As such, white bread is high in starch. One slice of white bread will contain 10.2 grams of starch. More so, white bread is low in vitamins, minerals and fiber.
The thin, flat bread, tortillas are made from either corn or wheat. One tortilla contains 19.7 grams of starch.
A main carb in our diets is starch. But modern day starch foods have been over refined, stripped of their nutrients and fiber. Ideally limit your intake of these type of foods. If not, you will increase your risk for diabetes, heart problems, and weight gain.