Hello readers, In today’s topic let us discuss the top high starch foods that you find missing in your daily meal. Starch is one of the main ingredients that provide energy to the human body. Hence it acts as the main source of energy.
This starch is broken down into glucose, which is the main source of energy for your brain and muscles. It is important in your daily diet including Vitamin B, iron, calcium, and folate (It helps you to make red blood cells).
Starch is found in some staple grains like rice, wheat, and corn. Few healthy starch food includes whole-grain bread, minimally processed vegetables, and beans. Some of the less healthy forms of starch food include cakes, cookies, pizzas, French fries, doughnuts, etc. Rice and grains make a good choice, which has more energy, low fat, and is worth it.
According to a study, it is said that starch can boost immunity, improve blood sugar control, and reduce the risk of cancer. This starch will also help you to control your hunger hormones. It is sometimes better to get nutrients into your diet with some resistant-starch-rich recipes.
The top 10 High Starch Foods that are found missing in your meal
You can have a good diet plan by having these resistant-starch-rich recipes and weight loss programs. Here are the foods which are rich in starch-
Raw Oats
You may usually feel that having this raw oat is tasteless, but you can make it delicious by adding 3/4 cup of oats in the food processor until it becomes a coarse meal. Add 1/2th cup of walnuts, 1/2th cup of raisins, a bit of vanilla, and a pinch of salt. Mix it properly and make it into balls and store it in the refrigerator. Serve it as paired with boiled eggs or a piece of fruit. This can be had at your breakfast or as a snack.
White Beans
These white beans taste great in homemade soups. You can also have it as a side dish. Cook the beans with chopped onions over medium heat, also add a little bit of olive oil, cook it till it becomes soft golden. Add a bit of garlic and red chili powder to taste. You will smell the sweet aroma. Combine it with little green spinach. You can serve it with a little lemon juice and olive oil as toppings.
Lentils
Half a cup of lentils will have 3.4 grams of resistant starch, also carries 9 grams of protein and 8 grams of fiber. This is considered to be one of the healthiest foods in the world also it is inexpensive. Combine this with chopped celery, apple, parsley, and lemon juice to enjoy as a refreshing, light side dish.
Cold Potato
The potato is also one of the vegetables which are rich in starch. When these potatoes are cooked they can be cooled in refrigerators. The starch in it will now be converted into resistant starch, this process is known as retrogradation.
When this potato is frozen, 57% of resistance will be increased in the potatoes. It is a good idea to have this cool potato. It is better to make potato salad than to have it plain. You can also add some mustard, fresh pepper, plain yogurt to it. Then store it in the refrigerator for a night before it is served.
Cold Pasta
When the pasta is cooled, the temperature changes its chemical structure into resistant starch. After cooling it, you can add toppings like baby spinach, chopped peppers, a little bit of Italian dressing, onion, and also tomatoes to it. This dish helps you to reduce your fat and helps you to stay fit.
Under Ripe Banana
The pre-ripen banana is one of the high starch foods. A medium-sized banana approximately has 4.7 grams of starch in it. When it starts becoming yellow the starch is converted into sugar. The more the fruit becomes yellow, the more the resistant starch content reduces drastically. You can make a banana smoothie with other fruits to mask the taste. It will also taste good if you add blueberries, cinnamon, chopped nuts, and a little bit of honey into it.
Brown Rice
The brown rice contains 50g of starch for a bowl of rice. Brown Rice has 25g of starch for every 100g of its quantity. It is suggested to have brown rice for your daily meal. It keeps you fit and healthy. Brown rice is rich in fiber and contains low cholesterol. It also helps to prevent blood clots. And this makes it one of the best high starch foods.
Sweet Corn
A cup of cooked corn contains 8g of starch. This can be served plain or you can add a pinch of salt and black pepper. It is rich in b12 vitamins and also reduces the risk of anemia. Sweet corn contains iron that helps you in the formation of red blood cells. It lowers the blood sugar and cholesterol level in the body and helps you maintain your skin healthily.
Apple Pie
The apple pie contains 20g of starch per slice and 15g of starch per every 100g of the pie. The apple is rich in fiber, vitamin c, and also antioxidants-coating. It becomes very heavy with more calories when dipped in sugar and butter.
French Bread
My personal favorite and one of the best high starch foods. The French bread contains 61g of starch per slice of bread and 44g of starch per every 100g of bread. This bread is also rich in fiber and carbohydrates. It also has an adequate amount of vitamin B. The fully baked bread has a very good taste and is very crisp.
Summing Up
These are a few high starch foods that you can have in your daily routine. This helps you to stay fit and healthy. These foods are rich in starch and also contain fiber, iron, and vitamin B. Starch food contains fewer carbs and fat. It contains only half of the calories of the fat.
The only thing that you need to be conscious of is how you cook and serve it as starch content in the food will increase the calories.
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