As a woman in Nigeria, I have been brought up on foods that are high in starch. Starch abounds in our foods in the form of yam, rice, garri, fufu, plantain and potatoes. It fills our stomach, gives us energy and is affordable. As much as starch is incorporated in our daily food items, we have to watch the intake level. Science demonstrates that too much starch will have several negative effects on our health.

Starch is one kind of carbohydrates. When we consume such foods as rice, cassava, or bread, our body digest the starch into glucose, which is, in turn, sugar. This glucose finds its way into the blood and provides us with energy to walk, work and think. Our body requires energy and the issue is that when there is excess of the glucose. When we consume starch in excess, fail to tap its high-energy content by burning it up through exercise much of it is stored as fat somewhere in our body. Long-term this may cause weight gain and even obesity.

The risk of diabetes is another up most consideration of being cautious with starch. The occurrence of diabetes is a situation that makes the body fail to regulate the blood sugar. The term glycemic index is used to describe the starchiest foods and in particular, the refined foods such as white bread, white rice or refined garri that has not been thoroughly processed.

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This implies that they increase the level of blood sugar rapidly When a person takes these foods frequently and without proportionality, it affects the body by overworking the insulin system to get rid of the sugar on a consistent basis. This could over time contribute to the possibility of diabetes type 2 which is common in Nigeria today.

Starch may also impact the heart. Foods that contain a lot of starch especially refined foods that have the potential of increasing the level of unhealthy fat in the body. Whenever glucose accumulates as the fat, it can accumulate around the stomach. All of this belly fat is resistant due to the high blood pressure, stroke, as well as the heart disease. In women, especially, it can also upset hormones and cause the body to have a difficult time maintaining a healthy body shape.

A little known fact is that not all starches are alike. There exists a factor known as the resistant starch. Conservation of starch. It is a type / form of starch that is not digested easily in the body. Rather it ends up in the large intestine and nourishes beneficial bacteria in the bowel.

Such foods are beans and green bananas, cold boiled potatoes: they contain resistant starch. This type of starch is actually beneficial to the health since it enhances the digestion process, it controls and balances the sugar levels and also makes one feel full longer. So, it is not important to exclude starch in any form, but be smart at selecting the right one and moderate its consumption.

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It should also be borne in mind that most of the Nigerian diets are either excessive of starch or poor in steaks and vegetables. This is for our body requires a combination of nutrients. Fish, vegetables and fruit and beans contain more vitamins, minerals and fiber than can be obtained through starch alone. Making starch the large portion of each of our meals will mean our body receives a lack of essential nutrients.

Science also reveals that cooking influences starch. e.g. Pounding yam or frying plantain makes them very soft and easily digested, when starch breaks down quickly into sugar. In contrast, the consumption of boiled yam, roasted plantain and brown rice reduces the amount of sugar that enters the circulation system and keeps you satiated over a longer period of time. These tiny precautions help in a large way when it comes to health.

To sum up, the enemy is not starchy. It is in our Nigerian culture and diet and it provides us with energy to live and work. We should be cautious however. Consuming excess starch, particularly refined carbs will cause weight gain, diabetes and heart illnesses. The clever thing is to adjust our food intake to the inclusion of vegetables, proteins, and fruits. We can also keep our body safe by choosing healthier starch such as beans, sweet potato or whole grain. We, as women and Nigerians, need to learn how not to eat starch in abundant amounts so that we can enjoy long, healthy and active lives.