How much starch is safe for individual consumption?

Starchy meals are very common and easy to find, I think so many people find it rather comfortable to get a starchy meal, and while starchy meals are often a go-to option, it is important to watch out for some of the possible downsides that we need to be careful about.

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Starch is a form of carbohydrate, and it is regularly seen as a common source of food, it is regarded as a common source of food energy for humans, this is to say how necessary it is. Fiber, sugar, and starch are regarded as the three main categories of carbohydrates.

Starchy food comes in the form of whole grains, legumes, root vegetables, and lots more, It contains glucose molecules which provide the body's cells with energy. They contain fiber, naturally occurring sugars, minerals, and several others.

As a result of the high volume of starch in carbohydrate meals, this implies that, when carbohydrate is consumed, the body is in turn provided with a high level of available energy.

Starch is an example of a complex carbohydrate, this means it has to do with the combination of different sugar molecules infused together. Although complex carbohydrates are considered to be a healthier option than simple ones, there is still a strong and valid reason for you to reduce your overall consumption of starch.

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While starchy food has become a household go-to option, there are several reasons why we need to watch out for the quantity consumed;
Meals that have a great starch content will keep you satisfied for a very long time. There was a study that reported emotional well-being, less fatigue, and improved food cravings in those who consumed less starchy meals.

Consuming less carbohydrates is a good way to help those with diabetes manage their blood sugar levels, and it has become a great tool to improve blood pressure levels as well.

For health reasons, some people are asked to increase their consumption of starchy meals, while others are advised to reduce it drastically. So, in most cases it isn't even a one-way thing, it is based on the health status of the person involved. In order to find out if you should consume more or less starchy food, you need to speak with your doctor.

There are however some starchy meals that are highly helpful and healthy to the body, so let's check out some examples of starchy meals that are considered healthy for consumption.

Legumes: While all beans fall under the category of legumes, not all legumes can be categorized as beans. Legumes are a rich source of starch and protein, they also contain antioxidants that can protect the cells from oxidative damage.

• Winter Squash** is another great source of starch that can be added to the diet in various ways. Aside from its great nutritional value, it also contributes to the denser texture and flavor of the dish.

Pasta is another source of starch, it is also a high-carb food. It is low in fiber and protein, and it is also high in sugar and fat, excessive intake must be highly limited.

Whole Grains: Whole grains also provide a great amount of fiber and starch. These grains help to improve satiety, they also limit the occurrence of cardiovascular disease, cancer, and cardiovascular diseases.

Potatoes: Potatoes contain a significant amount of starch too, they are added to the skin for some extra benefits. Patients who however have diabetes must reduce their intake of potatoes, as excessive intake of potatoes may increase the risk of type 2 diabetes.

It all boils down to understanding your health status, and knowing what works best for you after having a conversation with your doctor the deal with starch consumption. There is no general rule for starch consumption, but it all boils down to pending health status.

REFERENCES.

https://www.medicalnewstoday.com/articles/starchy-foods

https://www.healthline.com/nutrition/high-starch-foods

https://www.livestrong.com/article/463973-the-effects-of-too-much-starch-in-a-diet/

https://www.nidirect.gov.uk/articles/starchy-foods

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257742/

https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/

https://www.stylecraze.com/articles/foods-high-in-starch/

https://www.webmd.com/diet/foods-high-in-starch

https://www.healthshots.com/healthy-eating/nutrition/side-effects-of-consuming-excess-carbohydrates/

https://www.nutrition.org.uk/healthy-sustainable-diets/starchy-foods-sugar-and-fibre/starchy-foods/