Eating the right starch can make you lose weight

1. Eat starch in the morning

The best time of the day to eat starch is at breakfast. If you eat enough good crude starch food for breakfast, you can reduce hunger during lunch and dinner. It is best to eat less and more meals throughout the day, so that you can meet the needs of healthy weight loss. Or add some high-quality starchy foods an hour after exercise.

2. Control the consumption

Healthy adults should eat at least 300 grams of staple food every day. It is unscientific to simply replace the staple food with vegetables or fruits. Fruits and vegetables mainly provide minerals, vitamins, dietary fiber, etc., and their sugar content is not high. Eating too much fruits and vegetables may affect the absorption and utilization of trace elements and vitamins. But for those who already consume too much staple foods, especially those whose triglycerides have been elevated, more attention should be paid to controlling the amount of white staple foods. On the one hand, coarse grains, beans and potatoes are used to replace some of the white staple foods, and on the other hand, they are also required to eat more vegetables to improve their satiety.

3. Cooking method determines health index

Even good starch will bring different results due to different cooking methods. Many starchy foods, such as potatoes, do not have high calories per se, but when oil is added and cooked, the calories will become high. Therefore, pay attention to the intake of sugar and oil in cooking methods. Even whole-wheat bread, if too much white sugar is added when making, it will also increase the calories.

4. Eat more miscellaneous grains

Nowadays, the staple foods people eat are becoming more and more refined, basically refined white rice, refined white flour, etc. During the white milling process of rice, all rice bran is discarded, and after repeated milling, only starch and a small amount of protein are left. In fact, rice bran includes peel, seed coat, aleurone layer, rice germ, etc., which contains 64% of rice's nutrients and is the essence of rice. Rice flour is the most convenient and important source of vitamin B1, minerals and dietary fiber for people. If it is lost due to intensive processing, it needs to be filled with other foods. Miscellaneous grains such as oats, barley, buckwheat, millet, corn, and sorghum all contain nutrients lacking in white rice and white flour, which can play a beneficial supplement. Therefore, coarse grains products should be appropriately added to your daily diet.

List of good starch foods for weight loss people

For people who need to lose weight, eating "good" starch will not only not make you fat, but will also allow you to increase your feeling of satiety while consuming more dietary fiber, help you drain stool, and allow you to lose weight. Full energy can be said to kill two birds with one stone.

NO.1 Oat starch content is about 60%

Characteristics: Rich in 18 kinds of amino acids, and the crude fiber content is as high as 8-9%, which can slow down the digestion and absorption of starch. Among them, the high-viscosity soluble fiber can delay the emptying of food in the stomach and effectively maintain a feeling of fullness.

NO.2 Corn starch content is about 70%

Characteristics: It has a calcium content comparable to dairy products, and a crude fiber content of more than 2%. From the perspective of digestion speed, it is slightly faster than oats.

NO.3 Broad bean starch content is about 50%

Characteristics: The human body needs rich trace elements, with dietary fiber reaching 3%, and 8 essential amino acids, especially lysine, which can improve human immunity.

NO.4 Potato starch content 9-20%

Characteristics: It is slow-digestible starch with balanced vitamin content, containing only 0.1% fat, most of which is water, followed by carbohydrates, and the crude fiber content is slightly worse.

Starch content ranking

The first type of food

All types of grains contain the most starch. Various staple foods made of starch are also one of the most convenient ways for people to consume starch.

The second type of tuber vegetables

Tuber vegetables such as potatoes, pumpkins, and lotus roots also contain some starch, but the content of these vegetables is not as much as the starch found in various staple foods.

The third type of fruit

Many people don't know that some fruits actually contain starch, such as cantaloupes, cantaloupes, peaches, and some fruits with colloidal meat such as lychee and longan also contain a small amount of starch.

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