Starch is a complex carbohydrate known to us as a white powder similar to flour. It has no smell and pronounced taste, but it is produced from various plants in which it is synthesized. Of all carbohydrates consumed by humans, starch accounts for about 80%.

Once in the digestive tract, this carbohydrate is converted into glucose, which provides the body with energy. Therefore, with insufficient use of products containing it, a person feels a breakdown, weakness and quickly gets tired.

Today on the site "Popular about health", we will talk with you about its benefits and harms. You will find out which foods contain starch, we will compile a list of vegetables and fruits that are popular and discuss further ...

List of foods rich in starch

First of all, note that various cereals are richest in this substance: corn, rice, wheat and oats. There it is contained, about 70-75%. There is a lot of this substance in mature peas and beans (with the exception of soybeans), semolina, wheat and rye flour.

If we talk about vegetables, then the starch content is highest in root crops, that is, in those plants whose edible parts are underground. But other vegetables also contain some of this carbohydrate.

List of fruits and vegetables rich in starch:

Potato;
- sweet potato;
- bananas;
- Jerusalem artichoke;
- horseradish and ginger;
- beet;
- carrot;
- zucchini and squash;
- tomatoes;
- radish

As for fruits, they contain, almost everything, the minimum amount of this substance. The exception is bananas, especially green ones - there is quite a lot of starch.

Foods low in starch

The minimum content (about 1%) is noted in such plant products: Garlic, kohlrabi, white cabbage, mushrooms, bell peppers, radishes, as well as chicory, spinach, parsnips and other garden plants - parsley, dill, lettuce, etc.

To check whether there is starch in vegetables and fruits, you need to cut the vegetable product and drop a drop of iodine on the side of the cut. If after a minute the flesh turns blue, this carbohydrate is in the product.

Useful and harmful starchy foods

The most easily digested starch is from foods such as rice and semolina. It is more difficult from buckwheat, barley and pearl barley, as well as from grain bread and potatoes. The most difficult thing is from legumes, in particular, beans and peas.

Many food products contain this substance - flour, bakery and pasta, tortillas, sweet pastries, as well as cereals and jelly.

This carbohydrate is found in ketchups, mayonnaise, and other seasonings and sauces that we buy in the store. There is a lot of it in french fries, chips, white bread, buns and pastries.

However, these foods are best avoided, especially for weight watchers. The fact is that they have a high glycemic index.

The starch that they contain is very quickly digested and absorbed, which causes a sharp increase in sugar. However, its level also quickly decreases, from which a person, after a quick burst of energy, feels a breakdown.

In addition, the frequent consumption of these and similar products adversely affects overall health and contributes to obesity.

But, whole grain bread contains resistant starch. It is longer and more difficult to digest, and part of it is not absorbed at all. The use of such a product, on the contrary, slightly reduces the level of sugar.

Also, the “right” carbohydrate is found in beans and lentils. Here its content is very high. Somewhat less in whole grains of buckwheat, brown rice, and oats.

By the way, high-quality pasta, if cooked “al dente” and not boiled, is also healthy and does not affect body weight.

If blood glucose is an important indicator for you, it is better to completely eliminate foods with a high glycemic index from the diet. When eating starchy vegetables, know the measure.

But any fruits (except bananas), vegetables with a moderate and low content of carbohydrates, as well as leafy garden greens can and should be included in the diet more often.

A varied diet rich in vitamins will only benefit your health, reduce the risk of developing cardiovascular diseases. Be healthy!

Together with food, our body receives all the necessary elements, but often we do not know what is the benefit or harm of a particular product. One of the important organic compounds is starch. It belongs to complex carbohydrates - polysaccharides and is an indispensable source of energy. What are its benefits and possible harm, as well as what foods contain starch, our article will tell.

Externally synthesized from products, starch is a white powder, tasteless and insoluble in cold water. It is produced by plants during photosynthesis from glucose. Due to complex chemical reactions, part of the glucose is transformed into starch. It accumulates in fruits, grains and tubers, providing reserve nutrition for plants in case of adverse conditions.

Starch is obtained by grinding suitable raw materials and subjecting the resulting mixture to chemical treatment. After cleaning, filtering and drying, the finished starch is ready for use. There are several types of finished starch. The production process has significant differences, as well as the scope of application.

Types of starch:

1. Refined starch l is often used in cooking and homemade recipes. It is obtained from potatoes, corn and some types of cereals. In the food industry, its use is extremely in demand, because it is starch that is a kind of stabilizing component in the manufacture of confectionery and sausage products, sauces and even baby food.
2. natural starch found in almost all plant products, but only in different concentrations. It is an indispensable source of energy for our body. For people leading an active lifestyle, the inclusion of products with natural starch is a must.
3. There is another type of starch that is obtained from modified raw materials. The benefits of such a product are still in doubt, but many manufacturers use it as a cheap ingredient in the food industry.

The following crops act as raw materials for the production of different types of starch. In rice grains, the starch content is maximum - about 86%. In wheat, its concentration reaches 75%, corn - 72%, and in potato tubers up to 28%.

Foods containing starch

The main advantage and disadvantage of starch is the rapid absorption by the body. When ingested, foods containing starch break down into glucose very quickly, raising blood sugar levels. This provokes a feeling of hunger, so it is not recommended to abuse such food. On the other hand, glucose is vital to our body for the normal functioning of the brain, and also helps maintain muscle tone. To independently regulate the amount of starch consumed, you should definitely find out the list of products containing it.

Which foods contain the most starch?

Products:	Starch content:
Rice flour	79%
Rice groats	78%
whole grain rice	75%
barley flour	72%
Wheat flour	72%
Corn flour	65%
oats	61%
Millet	60%
chickpeas	50%
Barley	58%
Peas	52%
Legumes	45%
Lentils	40%
Beans	38%
Soya	35%
Potato	28%

Optimal absorption of these foods occurs with the addition of so-called light fats. These include vegetable oil, sour cream and cream. When combined, certain chemical reactions occur that help to saturate the body with the necessary amount of carbohydrates, but without oversaturation.

Table of ready meals containing starch:

Name:	Starch content:
Pasta	75%
Cornflakes	74%
homemade noodles	65%
Butter rusks	61%
Cereal crackers	58%
flat cakes	52%
Kissel	51%
White bread	48%
Rye bread	45%

Consumption of such products helps to saturate the body with carbohydrates, but in large quantities this can negatively affect the functioning of internal systems and lead to obesity. Each serving stimulates the production of insulin so that glucose can be safely absorbed. Such a load does not always have a positive effect on the body, so you should pay attention to foods containing starch in low concentrations.

List of starch-free foods:

• Eggs.
• Meat.
• Fish, seafood.
• Milk products.
• Cucumbers.
• Onion garlic.
• Tomatoes.
• Cabbage.
• Carrot.
• Beet.
• Bulgarian pepper.
• Eggplant.
• Zucchini.
• Turnip.
• Leafy vegetables and herbs.
• Gherkins.

This is an ideal diet for those who want to lose weight, because the carbohydrate content in such a diet will be minimal. However, do not forget that a healthy diet should include the maximum variety, especially with increased mental or physical stress.

Daily intake of starch

Depending on age, gender and the degree of physical and mental stress, starch intake should be regulated. As mentioned earlier, getting into our body, this compound breaks down very quickly into glucose, which means that the body is saturated. On the other hand, excessive consumption of starch has a negative effect on the body and leads to problems of the cardiovascular system, pancreatic dysfunction and even to the development of obesity.

To avoid this, you need to know exactly what amount will be optimal and will only benefit.

The daily intake of starch is:

• For children, this figure ranges from 50 to 150 grams, depending on the age and weight of the child.
• For adults, the daily allowance is 330 grams.
• During pregnancy and lactation, the load on the body is stronger, which means that the norm can be increased to 350 - 400 grams.

Almost all the foods that we consume contain starch in different concentrations, so the daily diet must be as varied and nutritious as possible, but without an excess of the same substances. The ideal ratio for this would be 1:1:4, which means that for each serving of proteins and fats, you need to consume four times more carbohydrates.

Healthy Starch

The so-called resistant starch. It takes longer to digest and excrete a large number of energy for the body. It has been proven that the regular inclusion of foods containing "healthy" starch in the diet helps to renew tissues at the cellular level, speeds up metabolism and prevents the development of tumors.

The maximum content of useful starch is noted in legumes, especially beans and lentils. Whole grains (buckwheat, oats, and rice) are slightly inferior in concentration, but also boast the presence of this beneficial compound. Root vegetables also contain useful starch. These are potatoes, Jerusalem artichoke, yams and sweet potatoes. It is also found in small amounts in fresh fruits and berries, so be sure to include them in your daily diet.

An indispensable source of energy for our body - starch, brings not only benefits. Excessive consumption leads to the development of serious conditions, in particular obesity, so a reasonable restriction of foods rich in starch is necessary.

The diet of the peoples of the world is based on foods containing starch. In our country it is wheat and potatoes, in China and India it is rice, in Central and South America it is corn. There is a lot of energy in starchy foods, but they do not participate in the construction of body tissues. Animal starch is healthier than vegetable starch. In some cases, both varieties can be harmful.

Composition and types of starch

The substance belongs to complex (polysaccharides), it contains residues of glucose molecules. It is poorly soluble in water, which helps to perform the main function - to retain nutrients for a long time.

Plants with its help accumulate energy reserves, form tiny grains in greenery.

Hydrolysis processes convert starchy grains into water-soluble sugars (glucose). Through cell membranes, they penetrate into various parts of the plant. Glucose feeds the sprout when it emerges from the seed.

When chewing foods containing starch, saliva partially breaks it down to maltose (complex sugar). Under the action of pancreatic secretion, the process is completed in the small intestine.

Vegetable products with starch bring maximum benefit if they are not consumed in cereals or soaked, but chewed thoroughly, not washed down.

• Before eating, it is useful to grind whole grains, add the resulting powder to a vegetable salad.

Animals store glucose in the liver and muscles in the form of glycogen (animal starch). Its slow hydrolysis keeps the blood constant between meals.

vegetable starches

Potato. This product has a high absorption rate. It breaks down to glucose 10-12 times faster than starchy cereals and grains (several hours).

Rapid absorption is facilitated by a thin oily layer under the skin of young potatoes. As a rule, it is cut off during cleaning. This is also why potatoes baked in their skins or boiled in their skins are useful.

Most potato dishes are quickly evacuated by the body; they do not burden the function of the digestive organs.

Rice. The product is rich in starch, has an astringent effect. Cooked without oil, rice is useful for diseases of the genitourinary system, enhances lactation, soothes, improves complexion. Round rice has the most starch, so the grains boil and stick together.

Wheat. Products with wheat are useful in diseases of the gastrointestinal tract, dissolution of salts in the genitourinary system, and have a vasodilating effect. Outwardly baths with starch are used to get rid of itching, with children's diathesis.

Rye. Products are used in diabetes mellitus, to enhance resistance, bind and remove harmful substances.

Oat. Kissels and other products help to cope with physical and intellectual overwork. Remove excess, help with diabetes, anemia, insomnia.

Corn. Products have a rejuvenating effect. The extract from the grains prevent the development of tumors. It is used as a choleretic agent or to increase blood clotting.

animal starch

In fact, vegetable starch is nothing more than organic glue. If you forget to wash the plate after porridge or potatoes, only hot water and a hard brush remove hardened food residues.

The complex formula of vegetable starch contains glucose, which is the body's main source of energy. Its chemical formula consists of the same elements as glycogen, but their spatial arrangement in plant and animal varieties is different.

Therefore, enzymes designed to break down glycogen do not completely break down glucose from the plant variety.

Such food is more difficult to digest, and by-products of cleavage accumulate in the body. They require additional energy costs for their removal. Accumulated harmful substances cause atherosclerosis, osteochondrosis, and other diseases.

Some researchers believe that diabetes mellitus develops as a result of the depletion of the enzyme system during many years of processing vegetable starch. It is not the level of glucose ("sugar") that increases in the blood, but the amount of products of incomplete breakdown. They clog tissue and disrupt microcirculation.

More useful to the body starch contains the liver of animals or fish, in which up to 10% glycogen.

Therefore, the less you consume starchy foods, the more health. Arnold Ehret wrote about the dangers of foods containing starch in the early twentieth century in his book The Healing System of the Mucusless Diet.

List and table of foods containing starch

Vegetables and fruits contain up to 10% carbohydrates. When apples ripen, the amount of starch increases, and during storage it decreases. There is a lot of it in green bananas, in ripe ones it turns into sugar.

The largest amount of starch in products from cereals, legumes, rice. The proportion recommended by nutritionists is 10% of the daily diet.

Non-starchy and green vegetables: cabbage, cucumbers, turnips, carrots, sweet peppers, onions, parsley, pumpkin.

Table of foods that contain starch

Product (100g)	Starch content, g
cereals
Rice	75
Corn	65
oats	61
Buckwheat	60
Wheat	60
Millet	59
Barley	58
Rye	54
Flour
Rice	79
barley	71
Wheat	70
corn	65
Dishes
Pasta	72
Kashi	55
Kiseli	50
White bread	47
Rye bread	44
Legumes
chickpeas	50
Peas	48
Lentils	41
Soya	35
Beans	27
Vegetables
Potato	18,2
Swede	18
radish	15
Beet	14
Pumpkin	2
Garlic	2
Parsley	1,2
Eggplant	0,9
celery root	0,6
Cabbage	0,5
Tomato	0,3
Radish	0,3
Turnip	0,3
Carrot	0,2
Bulb onions	0,1
Cucumber	0,1
Sweet pepper	0,1
Fruits
Bananas	7
Apples	0,80
Black currant	0,60
Pear	0,50
Strawberry	0,10
Plum fresh	0,10

Harm starch

Cereals are the most difficult to digest, even when boiled. Products from them cause fermentation and gas formation.

Grains, cereals, starchy foods are contraindicated in young children, because they do not produce the necessary enzymes. Even in a two-year-old, they are less active compared to an adult's body.

Therefore, before the age of two, it is better to prefer fruits to starchy foods - prunes, dates. They are easily digested, give enough energy, do not require long digestion.

Modified: 02/11/2019

We have already talked about how useful non-starchy vegetables for weight loss. It is believed that if you want to get rid of excess weight, you need to eat as little as possible starchy foods that are supplied to the body. easily digestible carbohydrates.

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starch in the body

However, this is a double-edged sword, as it is also not recommended to completely exclude foods rich in starch from the diet. Depriving the body of the supply of light carbohydrates affects the functioning of internal organs, may be causes low mood and depression, general weakness of the body. To extract energy from protein dishes, the body has to make remarkable efforts, while extracting carbohydrates from starchy foods happens faster and easier. After all, starch during digestion turns into glucose which is absorbed very quickly.

Therefore, if you include starchy vegetables in your diet, try to combine them with non-starchy vegetables and fats. They are strictly forbidden to use together with proteins, sugars, acids.

Moderately starchy vegetables. List and Compatibility

Many nutritionists divide all vegetables into starchy and non-starchy. Some subdivide three groups of vegetables by adding a group of moderately starchy vegetables. That is, they still contain starch, but in small quantities, so they can be included in the menu of a losing weight person. TO moderately starchy relate:

• zucchini;
• zucchini;
• eggplant;
• soy (beans, sprouts);
• turnip;
• beet;
• carrots.

According to Herbert Shelton, the founder separate power supply, moderately starchy vegetables should be classified as cauliflower. On the one hand, he believed that it can be attributed to non-starchy foods, but on the other hand, he did not recommend eating it in large quantities, and also advised using it with fats. Eggplant also refers to both moderately starchy and non-starchy vegetables, according to various experts.

Tomatoes are neither starchy nor non-starchy vegetables. They stand apart and are not included in any of the groups. Their main components are acids: oxalic, malic, citrus. Due to the high content of acids, this vegetable belongs to sour vegetables, and its starch content is not taken into account. Proponents of separate nutrition are advised not to combine tomatoes with any other foods containing starch. But Tomatoes pair perfectly with fats and salad vegetables., poor in starch.

Non-starchy vegetables. Full list

Nutrition experts say that non-starchy foods can be combined with any other types of food: proteins, starchy foods, fats. Moreover, non-starchy vegetables contribute to their speedy breakdown and assimilation, stimulate digestion without harming the figure. Most non-starchy vegetables are green in color, so they are a kind of “green traffic light” for losing weight.

Vegetables that do not contain starch are saturated with a sufficient amount of moisture, so when losing weight, a person who prefers such products quickly feels full. Starch-free vegetables also contain iron which promotes the best assimilation of meat. That is why very often restaurants serve protein dishes in combination with “light” vegetables (cabbage, lettuce, cucumbers).

Every day there are more and more supporters of proper nutrition. People began to pay more attention to their own health, appearance. Among the substances that contribute to the appearance of excess fat folds, starch occupies its place of honor. It is present in vegetables, fruits and other foods. Many people are interested in what foods contain starch, and try to protect themselves from eating it. Is this really necessary and what are the harms and benefits of starchy foods?

What foods contain starch?

It is necessary to pay attention to the fact that all food products contain proteins, fats, sugars and starches in different quantities. The latter is a complex carbohydrate, very necessary for normal development and functioning. human body. This carbohydrate can be of two types:

1. Natural. Feel free to use this type without worrying about your health. Such a natural carbohydrate contains cereals, root vegetables, potatoes, lentils and cereals.
2. Refined. Starch can be corn, wheat, potato, rye, rice and barley. Carbohydrate fills the body with unnecessary kilocalories. If, for example, a refined powder is diluted with water, you get a viscous, unpleasant to the touch mixture. It is customary to use it to improve the taste, as well as to regulate the consistency of products. Therefore, starch is added to various sauces, yoghurts, milk drinks, confectionery, even baby food.

Almost all foods that are in the human diet contain starch in one form or another. Lovers of proper nutrition insist on not combining a large amount of this carbohydrate with proteins in their menu. Most cereals, legumes contain these two substances. You don't need to give up on them. Grains are necessary for the normal functioning of the human body. Knowing where the most starch and protein are, balance your diet as much as possible.

Learn more about, types of legumes, recipes.

Starchy legumes and grains

All of these grains have a heavy carbohydrate level of over 70%, so it's best to eat light, grain-free soups if you're on a diet. Cereals containing a large percentage of starch include:

• rice (more than 80%);
• corn;
• oats;
• wheat.

Legumes such as lentils, soybeans, beans, peas contain a high level of carbohydrate. If you need to lose weight, it is best to exclude them for a while from the diet. It is not necessary to completely forget about them, the marked products are still necessary for the human body due to the content of a number of useful substances in legumes.

This carbohydrate is found in many vegetables. Most starch contains root crops, that is, those vegetables that grow underground. Carrots, eggplants, beets and zucchini belong to the group with a moderate starch content. They go well with each other, as well as with other non-starchy vegetables. Among them, a special place in the presence of starch is occupied by:

• potato;
• corn
• sweet potato;
• pumpkin;
• Jerusalem artichoke;
• radish;
• squash.

This is far from the whole list, because this carbohydrate is found in all edible roots, including celery root, parsley and horseradish. Not obvious for such a list is cauliflower. Starchy vegetables have a specific feature: they require the addition of "light" fats. These are considered vegetable oil, cream or sour cream. The combination of carbohydrate and fat in this form will ensure optimal absorption of the dish.

Table of foods high in starch

In order to lose weight or stick to the right diet, you need to be more careful about choosing the healthy components of the diet. The human body simply cannot do without glycogen. Therefore, it is best to have a list of foods that have high levels of this substance on hand and protect yourself from the leaders of this list. So, the largest amount of this carbohydrate contains:

• legumes - beans and chickpeas, the percentage of the substance here reaches 40;
• potatoes - an approximate indicator of 18-20%;
• cauliflower;
• Jerusalem artichoke;
• corn;
• squash;
• pumpkin;
• sweet potato;
• radish.

What foods do not contain starch?

There are products that do not contain starch and are necessary and useful for the full development of the human body. Based on them, many diets are compiled. Feel free to use them without worrying about extra pounds. This should include:

• meat of any animal;
• fish and seafood;
• eggs;
• milk products.

The plant may also contain starch. Among plant origin, glycogen does not contain:

• cucumbers;
• chervil;
• gherkins;
• red cabbage;
• tomatoes;
• dill;
• broccoli;
• carrot.

These vegetables have other beneficial substances. Many people assume that fruits contain starch. Actually it is not. The maximum value of this substance, which is found in them, is no more than 1%. Banana is the only exception. Depending on the variety and maturity, the presence of such a carbohydrate can be from 7 to 20%. It is best to buy ripe, even slightly dark bananas. Their level of this carbohydrate is lower than that of green bananas.

The list of ingredients that contain this substance is long, so it is impossible to exclude such products from your diet. There are many photos and videos that can give a complete picture of which foods contain starch. With their help, you can make a rational and healthy diet. You can also determine the carbohydrate content at home using a simple test, which is presented in the following video.

Energy, strength, good health - this is provided by products with this substance. In order to reduce its negative impact on a person's weight, you just need to know what, at what time and in what quantity to use. Having decided on which foods contain excess starch, provide yourself with high-quality, complete, and most importantly, balanced nutrition.