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Starchy foods including potatoes, bread, pasta....are an important source of nutrients in the human diet. According to statistics, about a third of the total daily food intake is from these foods.
1. Why eat starchy carbohydrates?
Although it is often assumed that starchy carbohydrate foods have a fattening effect, each gram of carbohydrate provides less than half the calories of a gram of fat.
Starchy foods such as potatoes, bread, pasta, rice, noodles or cereals will be included in each meal. So choose high-fiber grains as much as possible because they usually contain more fiber, vitamins, and minerals. For example, you can try whole-grain breakfast cereals, whole-wheat bread, whole-wheat pasta, or keep the skin on potatoes.
Starchy foods can provide:
Fiber: Helps maintain normal bowel function. B vitamins: Thiamine, for example, helps the body use energy from the carbohydrates we eat. Iron: Required by red blood cells that transport oxygen throughout the body. Calcium: Helps develop and maintain healthy bones and teeth. Folate: Necessary for the formation of healthy red blood cells and for the nervous system.
Thực phẩm giàu tinh bột giúp cung cấp hàm lượng vitamin B
2. Some ways to choose starchy foods
Rice, pasta, pasta, noodles, bulgur wheat, millet, sorghum, quinoa, cornmeal, oats, barley and rye. Breads and bakery products include rolls, pitta, focaccia, chapatis, bagels, baguettes, ciabatta, pizza bases, roti and tortillas. Potatoes and potato products (including baked, boiled and mashed potatoes, baked fries and potato gnocchi). Yams, cassava and bananas but, fish
3. Foods rich in starch and fiber
Starchy foods, especially whole grains and potatoes with skin, provide fiber. There are two types of fiber: Partially fermentable or insoluble fiber, which passes through the intestines intact and helps increase stool bulk. For example, whole grains and potatoes with the skin on are a good source. Fully fermentable or soluble fiber is fermented by bacteria in the large intestine and can help lower blood cholesterol, for example in oats.
Khoai tây là thực phẩm giàu tinh bột và chất xơ
4. Starchy foods in the diet
In every meal we can add starchy foods with whole grain options, for example:
For breakfast try cereal, porridge or whole-wheat toast. For lunch, try a whole-wheat sandwich, whole-wheat pasta, rice or wheat salad, soups and brownies, or baked potatoes with a low-fat filling like baked beans or cheese. For dinner, try spaghetti bolognese with whole-wheat pasta, or serve stir-fries, stews or curries with brown rice. You can experiment with potatoes, such as leaving the skin on and baking in the oven with seasonings, sprinkling fresh chopped herbs over freshly boiled potatoes, or using mashed or sliced potatoes as a topping. for pies instead of cakes. You can try recipes with different starchy foods such as bulgur wheat, barley, rye, and quinoa.
Lúa mạch đen được khuyến khích sử dụng trong chế độ ăn uống
6. Some tips for choosing starchy foods
Use nutrition labels and ingredient lists to identify whole grain products and those that are good sources or rich in fiber. Look for the word whole, for example whole wheat and wholemeal. But keep in mind that there are some whole grain foods that may not have whole grain in their name, such as brown or wild rice, bulgur wheat, quinoa, oats, rye , grain bread and barley.
Avoid adding high-fat ingredients to starchy foods, e.g. Butter or cream, as this will significantly increase the calorie content of your meal. For example, instead of frying, baking, or boiling potatoes, or, try ketchup or add lemon to pasta instead of cream sauce.
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Reference source: nutrition.org.uk
