Breads Great Source of Starch and Fiber

Importance of Complex Carbohydrates

Starches are referred to as complex carbohydrates as they are long complex chains of simple sugars. It is now known that some starches are actually more glycemic than some sugars, which is a danger for the diabetic patient. They don’t stay complex for long as they break down into sugar.

Starchy foods make up about 1/3 of our daily food. Most people should be eating more starchy food because they are a good source of energy and the main source of nutrients in our diet. These foods also contain fiber, calcium, iron and the B vitamins. Starchy foods contain about half the calories of fat. It is the added fats when cooking that add the calories.

Grains are an excellent source of starches; include wheat, rice, barley, oats and cornstarch. Grains are made into bread, cereal, pasta, couscous, bulgar wheat, crackers, biscuits, cookies, cakes, pie crust, and include anything made with flour. Rice, potatoes, sweet potatoes, corn, beans, pulses, nuts, vegetables, some fruits and grains are other choices. Rice includes quick cook, abborio, balsamic, long grain, brown, short grain and wild rice. They give us some protein, some fiber and B vitamins. They give us energy and are also good value, low in calories and fat.

Breads-Rye, Sour Dough, Whole Meal, Tomato Bread

source 123rf
source 123rf

Tortellini

Photo Courtesy of Super Stock
Photo Courtesy of Super Stock

Increasing Starch in Your diet

Here are some tips to help you increase the amount of starchy foods and fiber you are eating:

  • Eat more rice and pasta while using less sauce.
  • Add beans or lentils to your casseroles, stews and curries to increase the fiber content.
  • Try different breads such as seeded, whole meal and granary and go for thick slices.

  • Try brown rice as it will work in any dish that you normally would use white rice.
  • Choose wholegrain cereals.
  • Oatmeal is a great warm winter breakfast and adding fresh fruit enhances the flavor.

Make Red Beans and Rice

Low-carbohydrate Diets

Low carbohydrate diets are very popular now. These diets usually involve cutting out most starchy foods. Cutting out starchy foods, or really any food group isn’t healthy as you are going to be missing out on some nutrients. Low-carbohydrate diets are often high in fat, especially saturated fat which can increase your chances of developing coronary heart disease. This diets nutrition is not adequate to meet all of your bodies needs.

These foods include meat, cheese, butter and cakes. These diets restrict the amount of fruits and fiber which are necessary for good health. Rather than not eating starchy foods, it's better to try to eat your 1/3 amount of starchy foods and cook them in a healthy manner.

Conclusion

Starchy foods are an essential part of a balanced diet. It is important to eat healthy. Many people think starchy vegetables and grains have high calories. It really isn’t true. The problem happens when we prepare the starches with fattening extras, i.e. sauces, butter, gravy, etc.

Eat healthy and think about using less calorie laden recipes for healthy eating.

© 2010 Pamela Oglesby

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Comments 27 comments

Tom Whitworth profile image

Tom Whitworth 6 years ago from Moundsville, WV

Pamela,

Thank you for a very informative hub. I remember when I was in grade school our teacher gave us a little bread sample and told us to chew it a long time and we could taste it getting sweet from changing into sugar in out mouths.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Tom, That is interesting that the teacher taught you that. That is what happens. Thanks for your comments.


drpastorcarlotta profile image

drpastorcarlotta 6 years ago from BREAKOUT MINISTRIES, INC. KC

Thank you Pamela99 for keeping us informed and educated in our health!!! I love reading your Hubs!!! Be Blessed! Good job!


Pamela99 profile image

Pamela99 6 years ago from United States Author

Drpastorcarlotta, Thank you so much for your comments. I always appreciate the blessing.


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

Thank you, Pamala, for giving us more great information about food. I enjoyed learning about this fact.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Hello, Thank you for your comments.


Partisan Patriot 6 years ago

pamela

Good info; I love starches and do a pretty good job of avoiding the caloric extras.


Support Med. profile image

Support Med. 6 years ago from Michigan

I love pasta and rice (not mixed together LOL!) Either one alone with butter and sprinkled with parsley or tarragon or cilantro is so delicious to me. Probably use too much butter though as I love my better on them and sometimes add lots of colored peppers and a little onion/garlic, ummmm! Those tortellini look delicious. Good nutritional hub! Voted-up/rated!


Pamela99 profile image

Pamela99 6 years ago from United States Author

Patriot, Thanks so much for your comment.

Support Med, The herbs make them taste so good. Thanks you for your comments.


Roberta99 6 years ago

Great info. You certainly put in a lot of time and effort into your writings.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Roberta, Thank you for the compliment and I am glad you enjoyed the hub.


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Pam so nice to finally read another one of your hubs, to bad I have diabetes for this is everything I love. I am Italian and I miss my breads and pasta, however without my chocolate is like doomsday to me. Rate high up and all the above.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Darlene, I didn't know your had diabetes. It sounds like you know the right things to eat to be healthy my friend. Thanks for your comments. Always appreciated.


akirchner profile image

akirchner 6 years ago from Central Oregon

Great info and it is true - we should not try and live without carbs as there are so many good carbs! Thumbs up, Pamela.


Pamela99 profile image

Pamela99 6 years ago from United States Author

akirchner, Thank you so much for your comment.


Website Examiner 6 years ago

Rated it up, what else is there to do? (If you had taken the bet, I wouldn't have left this comment but still rated it up).


Pamela99 profile image

Pamela99 6 years ago from United States Author

Website Examiner, As the scores still haven't changed since day one I am not sure exactly what the bet entailed. I appreciate your help and the rated up comment.


sherrylou57 profile image

sherrylou57 6 years ago from Riverside

Thank you Pamela, for sharing this


Pamela99 profile image

Pamela99 6 years ago from United States Author

Sherrylou, I appreciate your comments.


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

good and sound advices, I love healthy hubs Pamela rated it up, Maita


Pamela99 profile image

Pamela99 6 years ago from United States Author

Miata, Thanks for your comments.


Loves To Read profile image

Loves To Read 6 years ago

Very informative hub Pamela99. Thank you for these insights into the different uses of carbohydrates, starches and grains.

Well done


Pamela99 profile image

Pamela99 6 years ago from United States Author

Love to Read, Thank your for your comments.


nancy_30 profile image

nancy_30 6 years ago from Georgia

Great hub. Thanks for all the very useful information.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Nancy, I am glad you enjoyed the hub and thanks for the comments.


hoangkimvietnam profile image

hoangkimvietnam 6 years ago from Ho Chi Minh city, Vietnam

Thank you Pamela. I would like to share it at http://foodcrops.blogspot.com


Pamela99 profile image

Pamela99 6 years ago from United States Author

I appreciate you sharing this hub and thank you for your comment.

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