Vegetables high in starch. Separate nutrition - sugar and starch

In accordance with the norms of healthy eating, every day an adult is supposed to eat 600 g of plant foods (300 g of fruits and vegetables each).

Now imagine what will happen to the weight if you regularly add, for example, only beans, potatoes and bananas to the diet. Of course, extra pounds and folds at the waist will appear. Another thing, if you chew, say, cucumbers and parsley. What should be the serving size to fill up? The difference between the first and second sets is the content of nutrients and, first of all, starch. It is strongly not recommended to completely exclude this element from the diet, since it is an energy source.

The question arises, how to be?

The answer to it is offered by the creators of the theory of separate nutrition. They not only distinguished between starchy and non-starchy vegetables and fruits, but also suggested options for their compatibility with each other, with other products.

True, the system is complex, not everyone can master it. The situation is simplified if you clearly know which category a particular fruit or plant belongs to.

Starch-containing products: benefits and harms to the body

The first thing that comes to mind is potatoes, right? In fact, the list of starchy vegetables and fruits is much wider, and the indicated root crop is far from being in the first place in it. By the way, they still need to be included in the menu.

For reference
Starch belongs to the category of the most common and available carbohydrates of the group of polysaccharides (amylose + amylopectin) that enter the body with food. As a result of an internal hydrolysis reaction, it turns into an energy source - glucose, a by-product - dextrin.

Do you remember at least a school chemistry course? 70% of readers probably forgot all sorts of nuances. Therefore, more specifically about the benefits of this substance:

• relieves hyperglycemia in diabetics;
• stimulates the growth of intestinal microflora;
• normalizes acid-forming processes;
• has a beneficial effect on the immune system.

But with improper or excessive use, this type of carbohydrate harms the body:

• the notorious extra pounds appear;
• cause "fermentation" processes in the stomach and intestines, which are manifested by flatulence, nausea, stool disorders.

A complete list of starch-containing plants, broken down into groups

Some will be surprised to learn that in the first place is not potatoes at all - the enemy of all dieters, but cereals. Yes, yes, the very ones from which they are prepared.

So, starchy cereals are:

• millet;
• corn;
• wheat.

Paradoxically, oatmeal and wheat and rice porridge are a component of 90% of diets; corn is a valuable source of vitamins. Feature - easy digestibility.

The largest number of starchy vegetables are tubers: swede, potato, radish and radish, Jerusalem artichoke. But the leaders in the presence of carbohydrates in the composition of the considered variety are corn and legumes. Healthy roots of ginger, parsnips, parsley and celery complete the list. Here we add zucchini, squash and pumpkin.

A separate subgroup is moderately starchy vegetables. According to the developments of the main theorist of the separate nutrition system G. Shelton, it includes only cauliflower. But there is a more advanced option, including: eggplant, carrots, turnips, beets, soybeans and zucchini.

Conclusion:
from the point of view of rational nutrition, it is obvious that it is undesirable to completely exclude starchy vegetables, fruits and other foods from the diet.

However, for weight watchers, nutritionists recommend reducing their intake to 20-30% in relation to the total diet. The right combination of products is also important.

Main theses:

• it is better to combine starches with each other;
• eat dishes from legumes or potatoes with salads (cabbage + greens, cucumber + tomato);
• in parallel, include in the menu foods rich in B vitamins;
• preferred types of heat treatment: baking and steaming.

Non-starchy vegetables and fruits

Generally speaking, the main advantages of plant foods in this group are:

• easy digestibility;
• compatibility with any products (except for milk);
• composition enriched with vitamins and other useful components.

Although nutritionists note that, in terms of usefulness, each element must be considered separately. For example, a mandatory item in numerous tables of non-starchy vegetables is ordinary white cabbage. But it is prohibited by most therapeutic diets, as it provokes the processes of fermentation and putrefaction in the intestines. In a similar way, you can go through literally every item, considering in detail the entire nutrient-vitamin-mineral composition, its benefits and harms to the body.

List of non-starchy vegetables:

• artichokes;
• mushrooms;
• greens (lettuce, spinach, ground part of parsley and others);
• onions of all varieties;
• cabbage (except cauliflower);
• cucumbers;
• pepper;

Fruits - everything except the already mentioned bananas.

Table of starch content in vegetables per 50g of product

In conclusion, we note that practitioners, for the most part, have a negative attitude towards the theory of separate nutrition. And not many experts will immediately answer the question, what are non-starchy vegetables? Doctors explain their point of view by the fact that there are no enzymes in the body that break down meat or fish or milk separately.

For a normal existence, a person needs all the nutrients! Biological starch is fundamentally different from the synthetic substance of the same name, and has been used by mankind since time immemorial. Gathering an evidence base for any theory is not a problem today. But those who mindlessly try to follow all sorts of developments in the field of nutrition often have to be treated by practitioners.

One of the suppliers of carbohydrates to the human body is starch. It breaks down and turns into glucose. It is essential for all processes in the body. Therefore, it is very important to know which foods contain starch in order to be sure to include them in your diet. Most of all it is in vegetables, fruits, cereals and legumes. It is no coincidence that since ancient times, these products have been the basis of the diet for all peoples. And the Russian heroes became strong, eating mainly porridge.

For all plants, starch is the main source of nutrients. Therefore, foods of plant origin contain this substance. Most of it is found in seeds, fruits and roots of plants. Having learned which foods contain starch, you can understand that this substance should be in the diet of all people. After all, this is the food that is recommended by all experts in healthy nutrition. This food has long been the staple of many peoples.

So what foods contain starch? First of all, these are all grains, especially rice, barley, buckwheat, wheat and corn. Vegetables include potatoes, carrots, beets and all legumes. Natural starch is a slowly digestible substance that breaks down into glucose. This process begins in the mouth, therefore, in order for it to be better digested, food must be chewed thoroughly.

For better assimilation of starch, it is recommended to subject products containing it to heat treatment. But with prolonged exposure to high temperature, a toxic substance is formed from it, which causes cancer. It is not recommended to fry these products for a long time. For example, or chips are a very indigestible food. Therefore, cereals or potatoes are best boiled, baked or stewed.

Those who want to lose weight try to eliminate foods from their diet,

containing starch. In fact, people who lead a sedentary lifestyle do not require a lot of carbohydrates. You can simply find out which foods are high in starch and limit their consumption. Indeed, with poor digestion and low energy costs, excess carbohydrates will be deposited in fat.

Although everything that is said about the dangers of this substance refers primarily to refined starch. It is most often extracted from potatoes or corn, using phosphates, defoamers and bleaches for this. It is this white powder that causes digestive problems and metabolic disorders.

What foods contain artificial starch? These are all confectionery, sweets, pastries, bread and pasta. It is added to all canned food, baby food, sausages, ice cream, yogurt and even drinks. Sometimes it is artificially broken down into more easily digestible substances. Such starch is called modified. It is used to create a homogeneous product, better mixing and thickening.

You need to know which foods contain starch, also in order to properly combine food. After all, it is almost not digested in the presence of other sugars, proteins or acids. Therefore, it is harmful to eat bread with cheese, porridge with jam or potatoes with meat. It is these combinations that create the problems attributed to starch.

Municipal autonomous educational institution

School No. 000 in Ufa, Republic of Bashkortostan

Research topic:

"Starch in food"

Completed by a student: 5a grade MAOU

School No. 000 Zinatullina Albina

Supervisor:

Chemistry teacher MAOU School No. 000

Ufa-2017

Introduction. 3

Theoretical part. 4

Experimental part. 5

2.1. Study of the properties of starch. 5

2.2. Determination of starch in food. 6

2.3. Determination of starch in dairy products. 7

Conclusion. 9

Literature. 10

Introduction

Once, when my mother was peeling potatoes, I noticed that some kind of white coating was covering her hands. "What is it?" I asked. Mom said it was starch. I thought about what “starch” is and in what products it can be found. Therefore, the topic of our research work is "Starch in food"?

Research hypothesis: we assume that if products (potatoes, bread, apple, rice, mayonnaise, cheese) turn purple with iodine tincture, then they contain starch.

The purpose of the study: to investigate the properties of starch and find out the products in which it is contained.

Research objectives:

1) study the properties of starch;

2) to identify the presence or absence of starch in various food products empirically using an alcoholic solution of iodine;

3) Draw conclusions.

Object of study: food.

Subject of research: starch.

Research methods: study of literature, observation, experiments.

Work plan:

1) study of literature on the research topic;

2) study of the properties of starch empirically (experiment 1);

3) determination of starch in food products using tincture of iodine (experiments 2-6);

4) presentation and publication of work in various scientific and practical conferences and at school lessons.

Our work relates to applied research. It can be used in extracurricular activities on design and research activities. After studying the literature, I learned how to prepare starch at home. I learned the properties of starch from the explanatory dictionary, and then checked it in practice. With the help of tincture of iodine, she checked the presence of starch in food.

Theoretical part

1.1. Interpretation of the concept of "starch".

To find out the interpretation of the word starch, we turned to the “Explanatory Dictionary of the Living Great Russian Language”: “STARCH is a purely mealy part of seeds, especially cereal plants; it is obtained by the lobe of grains, in the form of a white powder, more from wheat and potatoes; by its stickiness, it goes to give rigidity. Starch, starch is the process of starching, starch is the one who makes starch, starch is a pan for cooking starch, paste.

"Dictionary of the Russian language"Helped to clarify the biological process of the appearance of starch in plants: "STARCH is a carbohydrate of a special composition, formed in the form of tiny grains in the green parts of plants from atmospheric carbon dioxide under the action of light. The product from such grains of various plants is used in the food, chemical and textile industries, in laundry.

The Free Encyclopedia Wikipedia defines starch as follows: “A tasteless white powder, insoluble in cold water. Under the microscope, you can see that it is a granular powder; when squeezing the starch powder in the hand, it emits a "creak" caused by the friction of the particles. It swells (dissolves) in hot water, forming a viscous solution - a paste; with a solution of iodine forms a compound that has a blue color.

Starch is formed in plants from glucose. This is the energy reserve of plants, which can be easily converted back into glucose. it accumulates in the seeds of grain crops and potato tubers in the form of grains 2-180 microns in size.

Why is starch necessary for the body?

With food, we get energy for life and material for building body cells. Our body gets a lot of energy from carbohydrates. While researching materials on the topic, I read that "starch is the most common carbohydrate in the human diet and is found in many foods." Cereals are the main source of starch in the world.

First of all, it is needed for the ideal functioning of the stomach, both an adult and a child. When starch enters the body, it turns into glucose, which allows it to work faster and more efficiently in the cells of the intestine, providing reliable protection for it from the film. As a result, disorders of the digestive system are reduced, thereby strengthening the digestive system. Also, this substance has many protective functions that easily help the absorption of fruits and vegetables that are present in the daily diet of a person. Many people who support diets make sure to take foods with a starch content so that there are no problems in the body, and the process of digestion of foods is controlled.

experimental part

2.1. Study of the properties of starch.

2.1.1. Getting starch

Starch is most often obtained from potatoes, so we tried to get it that way.

Results: we got starch, which does not differ in its properties from the purchased one. Annex 1

2.1.2 Solubility of starch

We decided to test the solubility of starch in water

Conclusions: Starch is a white powder, creaks when compressed, insoluble in cold water. In hot water, it swells and forms a paste.

2.1.3. Checked the reaction of iodine with starch.

They took two containers: in one clean water was mixed with starch, in the other - clean water.

Iodine was added to each container, I observe a change in the color of the liquid.

		NO STARCH
		HAVE STARCH

Conclusion: as a result of the interaction of iodine with starch, water containing starch turned blue. Therefore, with the help of this experiment, it is possible to check the starch content in foodstuffs.

2.2. Determination of starch in food.

Starch is found in potatoes, pasta and rice.

We checked the statement by conducting several experiments. Iodine tincture helped us to detect starch.

Experience 2. Dropped a solution of iodine on potatoes.

The brown color of iodine turned into dark purple. This means that potatoes contain a lot of starch.

Experience 3. We checked the presence of starch in bread.

We saw a blue-violet spot in the bread, which means that the bread contains starch.

Experience 4. I wonder if apples contain starch?

On a slice of an apple, it is noticeable that the color has changed slightly. Conclusion: apples contain a minimum amount of starch.

Experience 5. We examine fig. Is there starch in rice?

Rice turned purple, rice contains starch.

Experiment 6. We checked the presence of starch in mayonnaise and fetax cheese.

They do not contain starch. The stain remains brown, which means that this manufacturer's mayonnaise and fetax cheese do not contain starch.

2.3. Determination of starch in dairy products.

Based on the knowledge gained, we decided to check the starch content in dairy products of different brands.

	Bioyogurt

Snezhok fermented milk product, Agusha cottage cheese, Danone yogurt, Activia bioyogurt and School Card drinking bioyogurt do not contain starch in their compositions.

The manufacturer of Rastishka yogurt warns that the product contains corn starch, and indeed, it acquired a purple hue during the experiment, but the Biobalance manufacturer kept silent about the fact that the product contains starch. Unpleasant ... but the iodine solution revealed this.

Conclusion: many products: potatoes, bread, apples, rice contain starch, but in different quantities. No starch was found in Fetax cheese and mayonnaise. Dairy products should not contain starch. But it can be found as a thickener. Some manufacturers deliberately hide this fact by using starch to reduce the cost of the product. In our case, this happened with Biobalance yogurt.

Conclusion

We have done the work in full in accordance with the goals and objectives set. Therefore, we can draw the following conclusions:

1. Our hypothesis is correct. Starch can be found in foods with tincture of iodine.

2. Not all foods contain starch. For example, milk, Fetax cheese, mayonnaise do not contain starch. But almost all fruits, vegetables, legumes and cereals contain starch in one form or another. It is on this that their energy value depends.

The benefits and harms of this substance are still disputed by various scientific minds. Unfortunately, within the framework of one study it is impossible to find out all the properties, benefits and harms of this product, so I plan to continue studying further. For me, the main thing was that I learned to determine the starch content in food. And to use this or that product for food is a personal matter for everyone.

Literature

1. Free encyclopedia "Wikipedia". Internet resource: https://ru. wikipedia. org.

2. Explanatory dictionary of the living Great Russian language. , vol. 2. -M .: Publishing house of the typographer, 1881, p. 189.

3. Encyclopedic dictionary of a young chemist. / comp. , . – M.; Pedagogy, 1982.-368 p., ill., p. 136.

4. Encyclopedia for children. Volume 17. Chemistry / Chapter. Ed. . – M.; Avanta+, 2001. - 640 p.: ill.

5. Encyclopedia for children. Volume 17. Chemistry / ed. collegium: M. Aksyonova, I. Leon, S. Martynova. - 2nd ed., revised. - . – M.; The world of Avanta+ encyclopedias, Astrel 2008. - 656 p.: ill.

6. Encyclopedia for children. Volume 2. Biology / ed. collegium: M. Aksyonova, G. Vilchek, E. Dubrovskaya and others - 27th ed., corrected. - . – M.; The world of Avanta+ encyclopedias, Astrel 2010. - 689 p.: ill.

Annex 1

Getting starch

1. Grated potatoes and placed in water
2. Squeeze out the grated potatoes and strain through a sieve
3. The solution was allowed to settle and the starch was separated from the water (starch is insoluble in water) and dried.
4. We got a white crystalline substance - starch.

List of non-starchy vegetables - compiling a menu

starchy vegetables

Starch in the body provokes the appearance of deposits in problem areas in women - the hips and waist. This is due to its insufficient splitting and improper assimilation. Knowing the degree of starchyness of vegetables is important for people. You can learn to combine different foods that are eaten in order to avoid problems with the gastrointestinal tract in the future.

The list of starchy vegetables includes:

legumes - these are peas, beans and lentils - champions in terms of starch content (up to 45%);

Potato is also one of the leaders in the presence of polysaccharides (from 15 to 25%);

radishes, beets, rutabagas, pumpkins (round), squash and even Jerusalem artichoke;

corn, from which starch is extracted (some call it flour);

cauliflower and various greens - parsley roots, celery, horseradish.

All of the above goes well with sour cream, cream and vegetable oil, but you should not use this with meat, milk, fish and eggs.

Starchy and non-starchy vegetables - list

Non-starchy vegetables

This is not to say that starchy vegetables are harmful, and those without it are useful. However, people seeking to lose weight are more likely to include the latter in their diet. Here is a list of non-starchy vegetables:

greens - lettuce and arugula, as well as dill and parsley, sorrel and spinach, asparagus, etc.;

Cabbage (Beijing, Brussels, white and red cabbage, as well as their subspecies);

Cucumbers, bell peppers, zucchini, garlic cloves and onions (green, onion, leek, etc.).

These vegetables, many of which you can grow in your own garden, are the basis of a healthy diet. If it is separate, then it is unacceptable to combine such products with dairy products. There are moderately starchy vegetables: carrots and beets, eggplants and zucchini, turnips, etc. They are combined with both food groups. Thus, the diet should be composed wisely, combining starchy and non-starchy vegetables with light fats, carbohydrates and proteins.

In recent years, healthy eating has become a way of life for many. We try to take care of what we eat. This affects the state of health, general well-being and mood. Why, when we eat right, excess weight does not go away? It's all about starchy vegetables. The list of these products was jointly developed by experts.

What does starch contain?

Many people think that potatoes are the main source of starch. Be that as it may, starchy vegetables and fruits lie in wait for us at every corner. To eat right, to maintain your weight, you need to know what foods to avoid.

Starch belongs to the group of polysaccharides. When ingested, as a result of metabolic processes, starch is transformed into glucose. It is this component that is the main source of energy. If you do not expend enough energy, there will be an excess of glucose, which is converted into body fat. That is why, during weight loss, many experts advise eliminating foods containing starch from your diet.

Although it is impossible to completely abandon such a component, because starch has a number of useful properties, in particular:

• beneficial effect on the intestinal microflora;
• blocking hyperglycemic processes;
• strengthening immunity;
• normalization of acid-forming processes.

If you combine these products incorrectly or abuse them, then starch can harm the human body. Among the negative properties of starch are:

• violation of the chair;
• flatulence;
• overweight.

To radically change your diet, you need to gain certain knowledge. It is important to study what types of starch our body receives. This complex carbohydrate can be divided into two categories:

• refined;
• natural (natural).

Natural starch enters our body along with root crops, cereals and vegetables. With a small concentration, it will not affect your well-being and figure in any way, but, on the contrary, will replenish the supply of strength and energy.

The ear should be kept sharp with refined starch. We are talking about food additives that are used for the preparation of confectionery, sauces. Starch can act as a thickener. Potato, corn, rye and wheat starch are commercially available.

Such starch can be classified as empty carbohydrates. Nothing but extra kilocalories, your body will not receive. It is very difficult to get rid of the calories eaten, although it is these groups of carbohydrates that give a feeling of long-term satiety. Table of starchy vegetables

Let's start our starchy marathon with a group of grains and legumes. Many diets are based on rice grains and beans. Experts say that some products of these groups contain more than 70% of complex carbohydrates. True, they are very quickly absorbed and digested.

The palm for starch content is obtained by the following products:

• oatmeal;
• rice groats;
• beans;
• beans;
• green pea;
• corn;
• Wheat groats;
• oats;

It is unacceptable to completely exclude these products from the diet, but for the duration of the diet, their use should be limited or temporarily reduced to nothing.

Also starch in its pure form contains the following vegetables and fruits:

• Jerusalem artichoke;
• potato tubers;
• beet;
• carrot;
• radish;
• squash;
• pumpkin;
• cauliflower;
• apricot;
• banana;
• peach.

Interesting! Some fresh fruits, such as pears, apricots, and apples, are very low in starch. This value increases sharply if you use the listed products in dried form.

According to some experts, the described polysaccharide is contained in a small amount in ginger and celery root. Although these products are often referred to as fat burners.

Particular attention should be paid to oatmeal and rice cereals. Despite the high content of starch, these products help to get rid of excess weight. The secret is simple - they are quickly absorbed and digested. If you follow an oatmeal or rice diet according to all the rules, then you will get rid of excess weight, and the resulting starch will not be transformed into fat cells.

For the full functioning of the body, you need to eat proteins, fats, carbohydrates, minerals, fiber and vitamins. So that the eaten vegetable or fruit does not cause the formation of fat, you need to know the rules for the ideal combination of products.

People who keep a close eye on their weight can limit their intake of starchy foods, but that doesn't mean they should be cut out forever. During the diet, consider the following rules:

• vegetables and fruits containing starch are ideally combined with any greens;
• it is better not to supplement starch with other components, combine these products with each other;
• legumes and potato root crops are best combined with fresh tomatoes, white or red cabbage, cucumbers;
• so that carbohydrates are absorbed and digested, supplement the diet with foods rich in B vitamins;
• starchy foods are best baked or steamed.

So that the body does not suffer from a deficiency of the necessary beneficial micro and macro elements, starchy foods still need to be introduced into your diet. Nutritionists advise supplementing such meals with light fats. These include refined vegetable oil, sour cream and cream with a minimum fat content. Thanks to this combination, carbohydrates are quickly digested and converted into energy that you will use during the day.

On a note! Carbohydrate food is a source of energy. To use it, such products are best consumed in the morning. Then close the carb window and prioritize high protein foods. This is especially true for people who are actively involved in sports.