Starchy foods: benefits and risks of consumption.

Starchy foods are a primary source of carbohydrates, providing the body with glucose (energy). They also contain vitamins, minerals, fiber, and other nutrients. When we talk about "starch," we often think of carbohydrate-rich foods such as potatoes, rice, and pasta. Most plant foods, including fruits and vegetables, also contain starch. Gastroenterologist, dietitian, and WHO expert Oleg Shvets discussed the benefits of starchy foods and the risks associated with their consumption for certain individuals.

What is starch?

Starch is a complex carbohydrate found in many food products, including grains, vegetables, and fruits. Its main sources are corn, wheat, and potatoes.

“Starch is a polysaccharide. Its molecule consists of two chemically independent parts: amylose (a linear polymer) and amylopectin (a branched polymer). Different plants contain varying ratios of these polysaccharide units. Typically, amylose accounts for a maximum of 30% of starch, with the remainder being amylopectin. Plants create these starchy polymers to store glucose, which they produce during photosynthesis,” explains the doctor.

When a person consumes food containing starch, the body breaks down the natural polymers into glucose units, which provide energy to the entire organism.

What are the benefits of starchy foods?

Dietitians recommend consuming plenty of starchy foods as part of a balanced diet to provide the body with energy and fiber while enhancing the feeling of fullness.

“Starch is the most important source of energy for humans. The body digests starch, converting it into glucose, which enters the bloodstream and nourishes cells, tissues, and organs. Glucose is essential for brain function, which in adults utilizes 20-25% of glucose. If there is an excess, the liver stores it as glycogen,” writes Oleg Shvets.

These foods are rich in fiber. Dietary fibers are indigestible carbohydrates found only in plant-based foods. Starchy foods such as corn, beets, potatoes, beans, fruits, and whole grains are excellent sources of fiber. Dietitians categorize fiber into soluble and insoluble.

Fruits and vegetables are sources of soluble fiber, which absorbs water. It nourishes beneficial bacteria in the gut, helps slow down digestion, and softens stool. Insoluble fiber passes through the digestive system, adding bulk to support regular bowel movements and prevent constipation. Its sources include whole grains, nuts, seeds, and green vegetables. Women need to consume up to 28 grams of fiber daily, while men should aim for up to 34 grams.

Research shows that consuming foods rich in resistant starch helps people feel full. These foods also improve insulin sensitivity and reduce fat accumulation. Additionally, consuming fiber-rich foods, particularly those high in resistant starch, helps maintain a moderate weight.

Who should consume starchy foods with caution?

“For most people, consuming starch poses no risks or side effects. On the contrary, a balanced diet that includes starchy foods is recommended. However, individuals with certain conditions, including diabetes and congenital sucrase-isomaltase deficiency (CSID), need to consume starch in a controlled manner,” states the doctor.

People with type 1 diabetes should track how many grams of carbohydrates they consume and then balance this with their insulin dose. Those with type 2 diabetes should avoid consuming large amounts of carbohydrates in one meal and spread them evenly throughout the day.

For individuals with congenital sucrase-isomaltase deficiency, a special diet is necessary. People with this genetic condition cannot digest certain types of sugars, leading to digestive issues when consuming specific fruits, juices, and grains. These problems can result in malnutrition.