Let’s just face the truth, weight loss is hard. I can state that with confidence because it is a widely acknowledged fact and most of you reading may have struggled with it. But the part that’s most troublesome is the diet. No matter how much you sweat in the gym or in the grounds, a lack of a proper diet means a waste of your efforts.
Experts and scientists have been constantly reminding us of the importance of calorie deficit and most people who set out to lose weight take it seriously. But is that all? Is avoiding sugar, oil and fat, etc enough? No, say experts.
Starch is another content that you must look out for. Starch is a type of carbohydrate that is commonly found in nature and is usually ingested by us in the form of wheat, rice, potatoes, and other staple foods cultivated all over the world.
While these foods are part of our daily routine and it is healthy to consume them up to a certain extent, excess is not likely when you are trying to reduce weight. Why would that be? Because starch is a carbohydrate and if consumed in excess, it poses a health concern. A 2019 study discovered that as much as 42% of the average American’s diet consisted of poor-quality, starchy carbohydrates.
What’s The Issue With Starch?
Carbohydrates, more specifically complex carbohydrates are the main villain here. Why so? Because it joins different sugar molecules together.
Some other reasons to avoid starch include:
- Quitting or restricting starch and carbohydrates from your diet helps improve blood pressure as well. A low-carb diet can drastically lower cholesterol and hypertension.
- Eating less starch is thought to assist persons with diabetes control their blood sugar levels because it is a complex carbohydrate.
- Foods high in starch are typically bulky and can make you feel sated or lethargic. According to one study, participants reported feelings of fatigue, emotional well-being, and food cravings significantly improved when they consumed fewer starchy carbohydrates.
Now, let’s get on to specifics. If you have started sweating it out at the gym, please avoid these foods. Or consume less.
- Cereal: Ah, that hurts many, especially the Americans. Because life without cereals makes their day-to-day lives hard as they love their breakfast cereal as much as Indians and Mexicans love their spices. However, the problem for most people is that the cereal spikes blood sugar, particularly when combined with milk, another quickly absorbed carb and that’s not desirable.
- Potatoes: A lot of raised eyebrows probably. Yeah, I know. But bear with me, because the amount of starch in a single medium-sized potato is around 31 g. See? I am not even joking. Additionally, because they are simple carbohydrates, they won’t keep you full for very long. Unhealthy additives like butter, sour cream, salt, and bacon bits are frequently used with potatoes. Popular potato dishes may be high in fat and carbs, which can cause weight gain.
- White Rice: Don’t get me wrong. I am not targeting continents here. It is what it is. The Asian, Mexican, and other cuisines that we adore may all rely heavily on white rice. But because it lacks protein and fiber, it is merely another empty carbohydrate. And what does that mean? White rice causes your blood sugar to rise more quickly because it digests and absorbs so quickly. So the best thing is to switch colors – try brown or wild rice.
- Pasta: Italians, please don’t get angry and read on. 46.7 grams (g) of carbohydrates, 9.3 of which are from starch, are present in one cup of cooked spaghetti. Since pasta is a simple carbohydrate, your body converts it into glucose (energy) quickly, causing your blood sugar levels to rise. Unfortunately, simple carbohydrates don’t make you feel full for very long, which makes you more likely to overeat and gain weight.
- White Bread: Last but not least, white bread is a starchy food that is low in fiber, protein, and nutrients while being high in calories and carbs. Pick whole-grain varieties of bread and crackers if you can’t avoid them and sideline the white variety for some time, please.