But what happens if you eat too many starchy foods? Read on to learn which healthy starches you should be including in your diet. Dieters should also avoid eating canned and instant soups, pasta, potato chips, and fast foods as they are high in carbohydrates and fats. Potato chips. These grains help improve satiety and also reduce the risk of cardiovascular disease, type 2 diabetes, and cancer (6). Starchy foods are foods that are high in carbohydrates, like:. The new edition is fully updated and brings new chapters on starch and health, isolation, processing and functional properties of . The Spruce Eats answers that question well and in detail. Be sure to avoid these if you're trying to cut down on your starch intake. The FDA says that acrylamide is a human health concern, and researchers need to conduct more studies to understand the full extent of its potential effects. Make things a little more interesting by stepping out of the (bread)box and adding a new starch to your line-up. In Europe, the starch used in our food usually comes from wheat, maize or potatoes, but it can also be found in many other plants including rice, peas, pulses, manioc, sweet potatoes and bananas. A. Legumes, grains, and root vegetables are all examples of them. Amylose describes resistant starch, which is non-digestible Cooling foods like potatoes and rice for 24-hours then reheating increases resistant starch amounts by as much as 300% The terms "sticky," "sweet," "glutinous," and "waxy" all describe high-amylopectin ratios resulting in stickier foods after cooking. Potatoes, whether sweet, white or baked, provide rich amounts of vital nutrients. While the U.S. relies on corn for most of its starch, much of the world relies on the wheat, potato or tapioca starches, each with unique characteristics. The starch present in cereal grains is also associated to lowered chances of Type 2 diabetes, heart ailments, colorectal cancer, and obesity. August McLaughlin is a health and sexuality writer, podcast host and author of Girl Boner: The Good Girls Guide to Sexual Empowerment (Amberjack Publishing, 2018). Some of the top foods included potatoes, porridge, and brown pasta. Different types of starches absorb nutrients at different rates. 2005 - 2022 WebMD LLC. Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Sometimes, labels will list the source from which the starch was modified, like "modified corn starch." This is a term usually used by food manufacturers to indicate a starch added to a food that is generally used as a thickening agent. Just because there's a variety of them doesn't mean theyre whole. Let's answer some common questions about resistant starch. Starch is a polysaccharide formed from long chains of glucose molecules. Nutritious examples include brown rice, wild rice, quinoa, oats, barley and air-popped popcorn. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Any grain or vegetable which is rich in carbohydrates will be a source of this substance. Pumpkin can be a better alternative to winter squash. Find out its functions and how to include it in your diet for energy. Starchy foods come in many forms, and people often consume them as staple foods in diets worldwide. But what exactly is starch? Rice stuffing has been a popular option for many dinner tables for generations and is typically made with nutty wild, a gourmet variety best from the Great Lakes region of America. It contributes to the denser texture and flavor of the dish. Starch can be used in a range of eating and drinking products, since it possesses soluble macromolecules that provide high viscosity, adhesion, and surface-coating properties, which are highly desirable throughout the food industry. White Egg Vs. Brown Egg: All That You Need White Egg Vs. Brown Egg: All That You Need To Know. In fact, they will spike your blood sugar in a very similar way to consuming actual sugar. Because its glucose molecules are bound tightly together, it is not easily broken down by the small intestine, meaning that it passes through the digestive system. Carrots are another starchy-feeling side (although technically, they're not! Try these options to make things go well, both in flavor and in health. Winter squash varieties, including butternut and acorn, also provide beta-cryptoxanthin -- a compound that may lower your risk for inflammatory conditions, such as arthritis. One should also reduce the intake of high-calorie foods and sweetened items like candy, which can cause weight gain and increase the risk of heart disease and diabetes. They hold up just as well as their orange cousinsand potatoesto preparations that run the gamut from boiled, roasted, fried, steamed, mashed, and pureed. The diet consists of "real" food like meat, fish, cheese, eggs, salads and vegetables, and you will limit the amount of fruit, bread, pasta, dairy, potatoes, rice and beans . Modified starch is used in the food industry in various applications and helps to have a consistent, quality product. (2019). It is particularly important for brain function and the brain requires a lot of glucose. They're a good source of energy for . Toast: toast is a popular breakfast item, but it's also high in starch. The FDA says that fiber helps move waste through the digestive system. Plants have their own way of 'bottling' energy. Starch can be used as thickening, gelling, stabilizing, bulk, fat replacing, and texturizing agent (Table 1 ). Besides, whole grains are also rich in B vitamins, iron, vitamin E, selenium, potassium, and magnesium (5). MNT is the registered trade mark of Healthline Media. White Rice. Yet "white bread, crackers and pasta are starchy foods that are high in calories and carbs, but low in fiber, protein and nutrients," says Anna Taylor, MS, RD, LD, CDE. Moreover, foods with a low glycemic index were shown to decrease the risk of coronary heart disease and type 2 diabetes (21). She is a Functional Diagnostic Nutrition Practitioner and uses her knowledge to address the root causes of illness rather than merely manage the symp more, Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. A 2019 study found that low-quality, starchy foods accounted for as much as 42% of the average Americans diet., Starches are complex carbohydrates, meaning that they join different sugar molecules together. Instead of consuming fried starch, you should opt for options like grilled fish or steamed chicken. Whole-grain carbohydrates release sugar into the blood slower than refined carbohydrates, which associates them with better health outcomes. Which foods are the best to consume? Starchy foods come in many forms, and. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Yes, bananas accumulate more starch when they are unripe. If your caloric intake is a particular focus, consider shirataki, which is also root vegetable derived. White Bread. Starch in food can either be amylose (insoluble) or amylopectin (soluble) starch. Participants in a research study were followed on a low-carbohydrate diet for two years and showed significant reductions in hypertension as a result.. Modified food starch is commonly found in foods where it is used as a texture stabilizing agent; a thickener; or an anti-caking agent. These translucent "miracle noodles" come from the konjac "devil's tongue or elephant" yam plant, and although they may have no individual flavor, may be just the blank canvas you want if you're just looking for a vehicle for your other ingredients. Here's The Proof. Healthy starch steadies energy levels, tames hunger, and eases bowel movements. Sure, they're popular during wintertime and easier to find fresh, but did you know you can also buy them canned or pureed for any holiday? StyleCraze provides content of general nature that is designed for informational purposes only. Just remember that it cooks up softer, so water accordingly. Modified starches are commonly used as thickeners in sauces, soups, gravies, puddings, fillings for pies or tarts, as well as fillings for croissants/galettes. avoiding high-temperature cooking such as frying or roasting, being aware that certain foods, such as potato, grains, and coffee, have higher potential quantities of acrylamide, storing starchy foods in a cool, dry place, but not the refrigerator. Certain foods make a person feel more satiated after eating them. But while you're searching for a starch alternative at an Asian market, don't overlook lotus roots. Mashed, roasted, pureed, stuffed, or made into soup, a casserole, or pasta filling, it holds up well to various preparations without being overwhelming in its flavor identity, making it even more versatile than its other cold-weather companion, sweet pumpkins (not to be confused with the more savory, mild West Indian calabazas). Hence, people with type 2 diabetes should limit its intake. Starch is a complex carbohydrate, which includes corn, potatoes, peas, pasta, grains, starchy vegetables and rice. It is used in the food industry either as food products or additives for thickening, preservation and quality enhancer in baked foods, confectioneries, pastas, soups and sauces, and mayonnaises. A study found that a diet high in resistant starch had increased total fecal output besides promoting easy defecation. Yes, rice is considered a starch. Tracy is a fully qualified nutritional therapist who specializes in gut and immune health. However, these are not the only hard winter squashes that you should consider as switcheroo starch. Hence, consuming corn may raise blood glucose levels. Foods high in starch are . Read more to learn about why starchy foods are an important part of a balanced diet, along with examples of nutritious, starchy foods to try. Studies also suggest resistant starch may also benefit digestive health and reduce inflammatory biomarkers (22), (23). And of course, there are zoodles and courgetti made from spiralized zucchini, which can be eaten raw or gently cooked, which is as easy as pouring boiling water over it as it lies in a colander. Modified food starch is made by physically, enzymatically, or chemically altering starch to change its inherent properties. These carbohydrates contain a long chain of glucose molecules and take longer to break down. All of the foods listed contain- 15 grams of carb, 1 gram of fat, 3 grams of protein and are 80 calories [3]. Pasta. . High-amylose corn starch is a food additive and . Besides, regular intake of white bread is associated with weight gain/obesity and cardiovascular disease (14), (15). Keep reading to know more. Besides, starch ought to constitute a third of a well-rounded meal. Waxy Starches. Anecdotal evidence suggests that consuming winter squash may also lower the risk of inflammatory diseases like arthritis. Starchy foods, which offer energy, fiber, and vitamins, are a crucial part of a persons overall diet. It is regularly eaten in the form of wheat, rice, potatoes, and other staple foods cultivated throughout the world. The fiber content of whole grains and whole wheat starchy foods is higher than that of refined foods. Sweet potatoes are low-glycemic, meaning they have a positive impact on blood sugar levels and provide rich amounts of the antioxidant beta-carotene. Starchy foods are rich providers of complex carbohydrates. Though starchy foods are delicious, their calories can add up quickly. Although complex carbohydrates are considered a healthier option than simple carbohydrates like syrup or honey, there are many reasons why you might want to lower your overall starch consumption. In the U.S., starch usually means corn starch, either common or waxy, often chemically modified for extra functionality. List of Non-starchy Foods. Natural Starches - Amylose and Amylopectins 2. Intermediate, shorter chain products from starch breakdown, known as dextrins, may be used to simulate fat in salad dressings and frozen desserts. Starchy foods, especially wholegrains, feature as a main food group in dietary guidance all over the world. Sour starches were predominantly prepared from cassava root starch in many countries such as Colombia, Paraguay, Brazil, and Indonesia. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Get easy-to-follow, delicious recipes delivered right to your inbox. Traditionally, holiday or weeknight dinners make heavy use of flour products, including bread and pasta, and potatoes as accompaniments. Three types of carbohydrates are found in nature: sugar, fiber, and starches. Find out what foods to eat and avoid. This way, starch suppresses hunger and energy intake and reduces the risk of several diseases. Crosby, G. (2015). The various species of grains contain 50 to 70% starch. Unhealthy starchy foods include pasta, white bread, corn, and commercial cakes and cookies. How Many Carbs Should You Have On A Keto Diet To Lose Weight? On the other hand, simple carbohydrates (mono- or disaccharides) contain one or two sugar units and are easily broken down by the body. Its close relative, grits, which can be made of coarse dent yellow or white cornmeal, and made as a savory basecheese grits, anyone?and amazing side. You may have heard this term quite a bit in recent years and wondered, "what exactly is ancient grains?'" Think beyond the humble, versatile common spud (wonderful and varied as they may be) to introduce new tubers to your table. Also, overeating starchy foods may pose certain health risks. potatoes; rice; bread; pasta; cereal; These foods are an important part of a nutritious diet. Just be sure to read the label on anything that says "multigrain." They also play well with other filling root veggies like celeriac, and rutabagas, and turnips; the difference between the two is explained here. But if you find a Latin or Caribbean market more accessible, look for cassava, also known as yuca, mamnioc, mandioca, casabe, and tapioca. Starchy foods are an essential part of a nutritious diet. This does not mean they must avoid starchy foods, it simply means that because their bodies are more sensitive to carbohydrates, they need to pay close attention to what they consume. Carbohydrates are the main source of energy in a persons diet. Starchy foods are an essential part of a nutritious diet. If you discover any discrepancy in our content, you may contact us. Also grown from elephant ears are malangas and eddos, other interesting options for below the radar (and the ground!) It has been a part of the human diet for centuries. Oatmeal is a type of cereal that is made from ground oats. Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. salt, starch, sugar, oil, flax seed meal, water, baking powder and 1 more Coconut Rice Noodles Open Source Food string bean, onion, coconut milk, starch, chicken breasts, cherry tomatoes and 6 more Whenever carbs are stored, they bind with water, which can make the stomach bloated as well, says Brenda. Modified Starches 3. It can help your body with digestion, weight loss, disease prevention, and other important functions. In Europe, starches are more often . Besides, excess corn intake may cause irritable bowel syndrome and obesity (16), (17). A person with diabetes or high blood sugar may want to monitor their intake of starchy foods. Choose baked, mashed or boiled potatoes seasoned with olive oil, garlic and natural herbs over less healthy ingredients, such as butter, sour cream, cheese, bacon and salt. 1. This diet is a diet low in sugary and starchy foods. These 5 foods contain high starch content: Annals of Botany: Distribution of gluten proteins in bread wheat (Triticum aestivum) grain., ACS Publications: Enrichment of Rice with Synthetic Vitamins and Iron.. However, long-term excess intake of potatoes may increase the risk of type 2 diabetes. Starch is a type of carbohydrate. Then there are more water-based root vegetables to consider, such as daikon radishes and beetroots. Hence, complex carbohydrates like starch are considered healthier than simple carbohydrates like sugar. 2. U.S. Department of Agriculture, Agricultural Research Service. This type of RS is found in potatoes, green (unripe) bananas, plantains, and it becomes accessible upon heating. Foods like black beans, lentils, kidney beans, and split peas are a good source of iron and other minerals (2). Other carb-rich foods like crackers, chips, and cookies are quickly digested, resulting in sharp spikes in blood glucose that must be reduced with insulin. It is part of food, but not complete nutritionally. The unripened yellow and green ones are lower in sugar but higher in resistant starch for a lower glycemic index and greater satiety. Find, The glycemic index (GI) ranks foods based on how their carbohydrates affect blood glucose levels. Starch is a type of carbohydrate found in foods such as potatoes, beans and whole grains. Cornmeal 74 percent of cornmeal is made up of starch, making it one of the best ways that you can easily add starch to your diet. Starch, or amylum, is a complex carbohydrate that exists in many foods, including grains, vegetables, and fruits. Most starches (but not all) are complex carbohydrates (also known as polysaccharides). Starch is a carbohydrate commonly found in nature and one of the primary sources of food energy for human beings. White bread has a lower nutritional value than brown bread. Starch is a type of carbohydrate, found in a variety of foods. In this article, we, Fiber is the fibrous part of food that the body cannot digest or absorb. And don't think its texture needs be porridge-y, eitheryou can cook it thicker or even make it into spoonbread. Both can be eaten raw and/or pickled but can become a lovely side when cooked. Sweet Kabocha, recognizable as the sweet orange vegetable you may find on many tempura spread. Spaghetti squash is an obvious swap, its firm texture giving way to golden vermicelli-like threads after cooking. All rights reserved. This run-down of 11 Types of Whole Grains to try is wonderfully comprehensive. How do they fare in nutrition? Buttercupsometimes called turban squash, yet different from the floury and mild commonly decorative French turban typelends itself to similar preparations for its sweet, creamy profile. The American Diabetes Association says that people with type 1 diabetes can benefit from carb counting. Foods Considered to Be Starches Most people recognize the common starches made with flour and grains. What is starch? The extra calories consumed are stored as fat. ), but have you tried the subtly sweet parsnip? We recommend the Iris Foods brand, which packages them in portioned, airtight bags to maintain its integrity. Keeping blood glucose within normal limits is important in the long run . Starchy foods are found in large quantities at breakfast in these foods: 1. Dairy products. They're worthwhile swaps to make if you're determined to keep ziti, penne, rotini, spaghetti, and more on your menu. The following lists provide the nutritional information of nutritious, starchy foods: Legumes are an accessible, inexpensive source of protein, fiber, and complex carbohydrates. And if youre looking for a similarly dramatic hue, give taro a try if you haven't already at dim sum or as a Hawaiian roll. Moreover, the surplus sugar accumulates in fat cells, which can lead to weight gain. Mild acorn squash is mild popular for that same reason. Glucose provides cells with energy and helps nerve cells in the brain function properly. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. What are the best foods for diverticulitis? These molecules are made up of chains of covalently bonded glucose or sugar molecules. 2. However, it can cause health risks if eaten in too high quantities. StyleCraze provides content of general nature that is designed for informational purposes only. The starch can be made from wheat, potato, rice, corn or tapioca. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.fda.gov/food/chemical-contaminants-food/acrylamide-questions-and-answers, https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html, https://www.diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/carb-counting-and-diabetes, https://www.hsph.harvard.edu/nutritionsource/2015/11/16/ask-the-expert-legumes-and-resistant-starch/, https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_DietaryFiber_March2020.pdf, https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf, https://academic.oup.com/jaoac/article/87/3/761/5657195?login=true, https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods, https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881, https://www.nutrition.org.uk/healthyliving/basics/carbs.html, https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_TotalCarbohydrate_March2020.pdf. Depending on the sources, food starches are classified into three: 1. Short grain breaks into several specialty divisions, and is often sweeter as well as cooks up wetter. FoodData Central. Many starchy foods, such as whole grains, fruits, and beans, are high in fiber. So, which foods are rich in starch? Supplements for heart health: Which ones are beneficial and which ones are not? You can learn more about how we ensure our content is accurate and current by reading our. According to FDA, that in the USA, starch in food labels is considered the common or usual name for starch made from corn; alternatively, the name "cornstarch" may be used. But believe it or not, this isn't even the fanciest or most interesting rice available on the mainstream market nowadays. Starches that resist digestion in the small intestine are fermented by gut microbiota in the large intestine. But orange isn't the only hue for you in this area! Foods rich in resistant starches improve gut health, suppress hunger, increase stool output, and promote easy defecation. Carbohydrates are one of the most vital nutrients required for growth and nourishment of the body. Supermarkets have a wide selection now of pasta made from black beans, chickpeas, lentils, and soybeans. The key is not to completely banish starchy food but to consume healthy alternatives. Here's a Full Guide to Keto Flours, The Best Gluten-Free Pastas Everyone Will Love. Corn is a rich source of starch but contains a high amount of sugar and very little fiber. It is unusual that your recipe calls for food starch. These include:, High starch foods tend to be bulky and may leave you feeling full or lethargic. Learning which sources provide the most benefits may prompt you to make healthier food choices. Hence, it can also be a nutritious alternative to processed potato chips and other salty snacks. carby sides. 1. No. The best part is that many pulses are interchangeable, which means you can use what's on hand for your own interpretation. Is oatmeal a starch? The body responds by sending out insulin to absorb the sugar. The dough also consists of durum wheat, which is not as healthy as other options. Along with sweet potatoes, winter squash is a leading source of beta-carotene, says registered dietitian and author of "The Joy Fit Club," Joy Bauer. 23 Amazing Benefits Of Squash For Skin, Hair, And Health, 24 Health Benefits Of Potatoes, Types, And Recipes, 22 Best Foods That Make You Poop And Relieve Constipation, https://pubmed.ncbi.nlm.nih.gov/17995667/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6111528/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4016088/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3153292/, https://pubmed.ncbi.nlm.nih.gov/11478475/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5310957/, https://pubmed.ncbi.nlm.nih.gov/24944054/, https://pubmed.ncbi.nlm.nih.gov/20516658/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3259297/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3024208/, https://pubmed.ncbi.nlm.nih.gov/30144898/, https://pubmed.ncbi.nlm.nih.gov/31905885/, https://pubmed.ncbi.nlm.nih.gov/25335643/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5793267/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4944381/, https://pubmed.ncbi.nlm.nih.gov/15051594/, https://academic.oup.com/ajcn/article/114/2/472/6287919, https://pubmed.ncbi.nlm.nih.gov/17616744/, https://pubmed.ncbi.nlm.nih.gov/15287678/, https://www.sciencedirect.com/science/article/pii/S1756464616300524, https://pubmed.ncbi.nlm.nih.gov/32293469/, https://pubmed.ncbi.nlm.nih.gov/11709851/, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0253366, 6 Side Effects Of Drinking Too Much Lemon Water, How To Use Rice Water For Hair - 2 Methods To Try, 15 Benefits Of White Pumpkin For Skin, Hair, And Health, Top 10 Benefits Of Orange Peels Why They Make Your Life Better, 15 Wonderful Benefits Of Fenugreek Seeds You Must Know About, 31 Benefits Of Prickly Pear Fruit For Skin, Hair & Health, 23 Promising Benefits Of Mustard Oil For Skin, Hair, And Health, 15 Health Benefits Of Licorice Root, Uses, And Side Effects. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. All rights reserved. Pasta. Learn more about the importance of dietary fiber. You can also go the traditional or international routes for execution with dishes like hopping john, succotash, sweet baked beans, moros, bean salads, hummus, falafel, curry, mushy peas, and more. All beans are legumes, but all legumes are not necessarily beans. Try yellow or the striped gray varieties for some visual fun, or chayotealso called mirlitonfor a spin off a squash more typically stuffed or sauteed. It dyes anything it's cooked with, too, so you can mix beans with it, too, to add more interest and texture to add to its natural drama. According to the Washington State Potato Commission, an average 5.3-ounce potato provides 45 percent of adults' daily recommended vitamin C intake and 620 milligrams of potassium -- an electrolyte that plays an important role in heart and brain function. In one study of 28 participants who ate a low carbohydrate diet, 17 were able to reduce their use of blood sugar medication, and some even discontinued their use of medication entirely., Restricting the consumption of starch and carbohydrates in general has also been shown to improve blood pressure levels. However, this kind of food should be consumed within the recommended portion since eating excessive amount can . Important nutrients to know: Proteins, carbohydrates, and fats. And cheese and crackers just may be our favorite appetizer. Starch is a polysaccharide of glucose made of two types of -d-glucan chains, amylose and amylopectin. These foods include eggs, nuts, and pulses. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in more. Grommers, H. and Krogt, D. Starch, Academic Press, 2009. International Journal of Environmental Research and Public Health: Substantial and Sustained Improvements in Blood Pressure, Weight and Lipid Profiles from a Carbohydrate Restricted Diet: An Observational Study of Insulin Resistant Patients in Primary Care., JAMA: Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016., Mayo Clinic Health System: Cash In on the Health Benefits of Corn., Nutrition & Metabolism: A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes., Obesity (Silver Spring): The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms., Public Health Nutrition: Whole-Grain Intake as a Marker of Healthy Body Weight and Adiposity.. Cheese and mozzarella sticks. All rights reserved. Steamed soybeans provide a nutritious alternative to potato chips and other salty snacks. Starch is a crucial part of a diet and has many health benefits. The resultant short-chain fatty acids contribute to gut health and its functions. Can Not Eating Starches Help You Lose Weight? Besides, starch helps sustain blood glucose levels with long-lasting energy (19). 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