5 Facts About Potatoes
Everything You Should Know About Starch
Many people following various diets lose interest and motivation but not weight. More importantly, those few lost kilograms return very quickly. If this is your case, then you may want to consider a starch-based diet. It is very appealing because unlike many other diets, it offers an easy and enjoyable meal plan.
Following this diet, you will not feel hungry because starchy foods are not only good for your health, they are very nutritious. An American physician and author John. A. McDougall insists on avoiding meat and dairy products and incorporate into your diet only whole grain foods, legumes, vegetables, and fruits. In his book The Starch Solution, Dr. McDougall describes the advantages of a starch-based diet and gives recommendations on how to stay healthy.
DNA says people are naturally meant to eat starch
In a scientific community, many specialists share a common opinion that the diet of all primates, including a human, should be based on plant food. Our anatomy and physiology reveal that our diet should be based on plants. Chimpanzees, our closest living relatives, are vegetarians. They eat primarily fruits and during a dry season they eat nuts, seeds, blossoms, and tree bark.
Genetic testings showed that starch plays a great role in growth and skeletal development of humans. DNA of a chimpanzee and a human is nearly identical. But there is one small difference – our genes help us digest starch better which is a very important evolutionary change. Thanks to our ability to digest starchy foods and to convert it into energy, we could settle in northern and southern regions and inhabit the entire planet.
Starches satisfy the appetite better than meat
We need to eat to survive. It is impossible to fool our feeling of hunger to stop eating in the middle of the meal, to eat from smaller plates or to count calories. There is opinion an that all calories are equal, they have the same amount of energy. This is wrong, especially if it concerns satisfying the appetite and accumulating fat. We get calories from three sources – protein, fats, and carbohydrates. Corn, legumes, potatoes, and rice are all starchy foods and they are loaded with carbohydrates and fiber but contain virtually no fat.
When our stomach is full, we do not feel hunger anymore. Compared to cheese (4 calories per1 g), meat (4 calories per 1 g), and oils (9 calories per 1 g) starches are low in calories (about 1 calorie per 1 g). Starchy food makes you feel satisfied after eating only one-fourth of calories contained in cheese and meat and one-ninth of calories in oil. Studies showed compared how carbohydrates and fats satisfy our appetite and found out that while carbohydrates make you feel full for several hours, the effect of fats does not last that long. It means that when you have starchy foods for lunch, you will not get hungry for a long time; but if you have primarily fats, then very soon you will have a desire to eat something else.
Excess starch is not converted to fat
There is a widespread myth that sugars in starchy foods are converted to fat which is then accumulated in the belly, thighs, and buttocks. Scientists say that this is wrong and the results of the latest studies confirm this. Complex carbohydrates are turned to glucose or blood sugar in the body and used in trillions of cells as energy. If you consume more carbohydrates than your body needs, then nearly kilogram of carbohydrates may accumulate in the muscles and liver as glycogen. The body will burn carbs for fuel and you do not even have to do sports. Carbs are burned when you walk, type, do some job in the garden or change your body position while reading.
This is a misconception that carbohydrates are converted to fat by our body. Even an excessive amount of carbs turns into a very small amount of fat cells under the skin. However, it is all different with fats of animal and vegetable origin. If you travel a lot and prefer a buffet as a meal option, then you risk gaining weight. A buffet table typically includes meat, cheese, vegetables fried in oil, and high-fat desserts. So do not be surprised about your belly fat. All the fat you have is your food choice.
Starches give us energy
Starch-based diet will not only help you to get rid of fat but also make you healthier. Sportsmen are well aware of the advantages of carbs. In addition to better performance, a starch-based diet improves blood flow to the body tissues. The skin becomes fair thanks to better blood circulation. A nice bonus is that starches low in calories help to get rid of oily sheen, blackheads, whiteheads, and acne. As a result of weight loss, people may notice arthritis symptoms relief and be active, flexible, and feel younger.
A starch-based diet as a means of self-healing
Threethirds of diseases in people from developed countries are chronic conditions such as obesity, heart diseases, diabetes type 2, and cancer. The surveys showed that all patients have one common habit – eating too much meat and dairy, fats, and processed foods. Knowing what the problem is, we can find a solution. In this case, it is enough to substitute meat and dairy products with useful starches, vegetables, and fruits. A simple change in the diet may reduce or even eliminate personal, social, and economic costs for chronic diseases.
Starches help our body regain its natural ability to reset and restore providing a perfect balance of carbohydrates, protein, fiber, fats, vitamins, and minerals. A starch-based diet provides our body with antioxidants and phytochemicals. Unlike other foods provoking diseases, starches do not contain much cholesterol, saturated and unsaturated fats, animal protein, chemical toxins or harmful microbes.