Starches
Starches are a major and important part of the daily diet. They make up 60% of the daily intake. If you eat more than you need, you are stored in the liver to turn into fats stored in your body cells. It is rich in carbohydrates and an important source of energy for the human body. And some may think that they are the main enemy of the diets and weight loss, and may refrain from eating them unaware that they are harmful to their bodies so; to contain starches on the many minerals and vitamins and fibers necessary for the body, and only moderate in the treatment.
Types of starches
Simple carbohydrates
They contain starch that turns into sugars that provide quick energy to the body. They are small molecules that are easy to disassemble, but lack the fiber and other nutrients the body needs. Examples include barley sugar, fructose, sugar cane, sugar beet and milk sugar.
Complex carbohydrates
Are starches containing at least three types of sugars, and starch that turns into sugar, in addition to two types of fiber, the dietary fiber and functional, and unlike simple starches, they consist of large molecules, and need the energy to be disbursed and dismantled sugars, Cereals such as rice, bulgur, wheat and legumes such as beans, beans, peas and some vegetables such as potatoes and sweet potatoes, and have a great role in cleaning the body, and disposal of waste before reaching the blood.
Benefits of starches
It is recommended to eat six servings of starch daily because of its high nutritional benefits, including:
- Contains slow absorption sugars, which represent the primary energy source needed by the body.
- Maintains blood sugar.
- Low in fat because it does not contain oils.
- It is an important source of fiber necessary for the body.
- It is rich in vitamins and antioxidants.
Tips when eating carbohydrates
- Eat the largest amount of carbohydrates in the morning, especially complex carbohydrates if you have enough time to digest them throughout the day.
- Eat a moderate amount of carbohydrates in the afternoon for the body’s need at that time.
- Stay away from carbohydrates at night to avoid weight gain.
- Eat whole carbohydrates such as brown bread, oatmeal, whole rice and potatoes with their husks, because they are one of the best starches.
- It is recommended to use a little fat when cooking starches such as potatoes, rice or bulgur; to avoid increasing calories, and prefer the potato Shi in the oven.