Starch content in fruits and vegetables table. Starchy and non-starchy vegetables: list and description

The Adventures of White Powder

What is starch anyway? This food product"First line", necessary for both the brain and muscles. It belongs to the group of polysaccharides or complex carbohydrates and is deposited in tubers, fruits, leaves and stems of plants. Starch makes up the main part of the most important food for humans, including potatoes, a number of vegetables, cereals and cereals, and is valuable due to its easy digestibility and high energy value- subjected to hydrolysis during digestion, starch turns into glucose. Thus, in terms of the speed of passage through the gastrointestinal tract, starches are in second place after simple carbohydrates (monosaccharides), and 3-4 hours pass between the intake of starch, its conversion into glucose and its absorption by the body.

It is important that starches need an alkaline environment for proper digestion, which means that you should not combine them with protein foods that require acid. The ban on the tandem of starches with animal proteins - main principle philosophy separate power supply. What does excess lead to? misuse starch? Underutilized starches settle in the cells in the form of fat deposits, and a diet oversaturated with starches can hardly be called balanced and healthy, even if from the outside the dishes seem "rich in vegetables" and "light".

That is why the advice "Eat more vegetables"It is difficult to call complete dietary advice. Vegetables are different, and when determining a vegetable menu, it is important to take into account such a characteristic as starchyness.

Rich and Moderate

Favorite by all and expectedly rich in starch (15-18%) potatoes, nutritionists have prepared a separate place of honor - it is not classified as a vegetable, but as a starchy food, such as cereals. An intermediate place is occupied by legumes - in different classifications they are given a different place, but it is known that beans, lentils, chickpeas, dry peas are exceptionally rich in starch (40-44%), so they are often called legumes. However, there is little starch in soybeans - only 3%. Separate nutrition theorist Robert Shelton noted that the dual nature of legumes - the simultaneous richness in starch and vegetable protein makes their assimilation a non-idle task for the body.

To actually starchy vegetables it is customary to include a rather limited list of products, which, however, include non-obvious ones - for example, cauliflower. The specificity of starchy vegetables is that they require additions in the form of "light" fats: sour cream, cream, vegetable oil. It is in this composition that the dish will be optimally absorbed for the benefit of the body. Corn, squash, sweet potato, Jerusalem artichoke, swede, radish, pumpkin, parsley roots, horseradish and celery - all these vegetables are characterized high content starch, and go well both with each other and with non-starchy vegetables. Often, beets, carrots, zucchini, eggplant, turnips are classified as a separate group of "moderately starchy vegetables", focusing on the fact that their starch content is somewhat reduced. It goes without saying that starchy vegetables rich in other various virtues - trace elements and vitamins, and are an indispensable part of a healthy menu.

Green delicacies

List non-starchy vegetables somewhat wider, including due to the fact that green vegetables adjoin them - such as all kinds of lettuce and "herbs" - dill, parsley, sorrel, green part of celery. Non-starchy vegetables perfectly combined with all types of products and are an indispensable addition to animal proteins and fats, helping them to be properly and completely broken down and assimilated. Tomatoes stand apart in this list - they are classified as vegetables rich in acids, so their compatibility abilities are closer to fruits such as citrus fruits and pomegranate.

Among non-starchy vegetables- not only a lot of real delicacies, such as asparagus, artichoke hearts, arugula, bamboo shoots, okra, spinach, but also vegetables available without exaggeration every day: cucumbers, all kinds of cabbage (white, broccoli, Brussels sprouts), onions (bulb, leek, chives, bear's onion, green onion), bell pepper, green beans and peas, zucchini. Plus, these vegetables are also rich in fiber, which has the ability to retain water - this means that a salad of non-starchy vegetable raw materials will not only please the eye with its diversity, but also provide a pleasant feeling of satiety for a long time without feeling a "full stomach" and regulate digestion by stimulating peristalsis. intestines. There is at least one more reason to eat meat with a green bean garnish, Brussels sprouts or leaf lettuce - green vegetables act as iron inhibitors, and the meat will go as far as possible for the future.

Both starchy and non-starchy vegetables are recommended to be eaten after minimal heat treatment ( perfect option- steaming) and, as often as possible, eat raw. At first, the use of beets or cauliflower "a la naturel" seems strange and unusual, but during cooking or stewing, there is a great danger of destroying valuable fiber and annihilating vitamins and mineral salts, so the more fresh and crunchy on your menu, the better. more benefit for good health. recommends: it’s still not worth it to completely refuse thermally processed vegetables - boiled, stewed and poached vegetables have different influence on the body, in particular, prevent the development of "lazy stomach syndrome".

Olga Chern
Women's magazine JustLady

Every day there are more and more supporters of proper nutrition. People began to pay more attention to their own health, appearance. Among the substances that contribute to the appearance of excess fat folds, starch occupies its place of honor. It is present in vegetables, fruits and other foods. Many people are interested in what foods contain starch, and try to protect themselves from eating it. Is this really necessary and what are the harms and benefits of starchy foods?

What foods contain starch?

It is necessary to pay attention to the fact that all food products contain proteins, fats, sugars and starch in their composition. different amount. The latter is a complex carbohydrate, very necessary for normal development and functioning. human body. This carbohydrate can be of two types:

1. Natural. This type feel free to use without worrying about your health. Such a natural carbohydrate contains cereals, root vegetables, potatoes, lentils and cereals.
2. Refined. Starch can be corn, wheat, potato, rye, rice and barley. Carbohydrate fills the body with unnecessary kilocalories. If, for example, a refined powder is diluted with water, you get a viscous, unpleasant to the touch mixture. It is customary to use it to improve the taste, as well as to regulate the consistency of products. Therefore, starch is added to various sauces, yoghurts, milk drinks, confectionery even in baby food.

Almost all foods that are in the human diet contain starch in one form or another. Lovers of proper nutrition insist on not combining a large amount of this carbohydrate with proteins in their menu. Mainly cereals, legumes contain these two substances. You don't need to give up on them. Grains are necessary for the normal functioning of the human body. Knowing where the most starch and protein are, balance your diet as much as possible.

Learn more about, types of legumes, recipes.

Starchy legumes and grains

All of these grains have a heavy carbohydrate level of over 70%, so it's best to eat light, grain-free soups if you're on a diet. Cereals containing a large percentage of starch include:

• rice (more than 80%);
• corn;
• oats;
• wheat.

High carbohydrate levels include leguminous plants like: lentils, soybeans, beans, peas. Reset if necessary excess weight, it is best to exclude them for a while from the diet. You don’t need to completely forget about them, the human body still needs the marked products because of the content in the legume series useful substances.

This carbohydrate is found in many vegetables. Most starch contains root crops, that is, those vegetables that grow underground. Carrots, eggplants, beets and zucchini belong to the group with a moderate starch content. They go well with each other, as well as with other non-starchy vegetables. Among them, a special place in the presence of starch is occupied by:

• potato;
• corn
• sweet potato;
• pumpkin;
• Jerusalem artichoke;
• radish;
• squash.

This is far from the whole list, because this carbohydrate is found in all edible roots, including celery root, parsley and horseradish. Not obvious for such a list is cauliflower. Starchy vegetables have a specific feature: they require the addition of "light" fats. These are considered vegetable oil, cream or sour cream. The combination of carbohydrate and fat in this form will ensure optimal absorption of the dish.

Table of foods high in starch

In order to lose weight or stick to proper diet, it is necessary to carefully approach the choice of useful components of the diet. The human body simply cannot do without glycogen. Therefore, it is best to have a list of foods that have high levels of this substance on hand and protect yourself from the leaders of this list. So, the largest amount of this carbohydrate contains:

• legumes - beans and chickpeas, the percentage of the substance here reaches 40;
• potatoes - an approximate indicator of 18-20%;
• cauliflower;
• Jerusalem artichoke;
• corn;
• squash;
• pumpkin;
• sweet potato;
• radish.

What foods do not contain starch?

There are products that do not contain starch and are necessary and useful for the full development of the human body. Based on them, many diets are compiled. Feel free to use them without worrying about extra pounds. This should include:

• meat of any animal;
• fish and seafood;
• eggs;
• milk products.

The plant may also contain starch. Among plant origin glycogen does not contain:

• cucumbers;
• chervil;
• gherkins;
• red cabbage;
• tomatoes;
• dill;
• broccoli;
• carrot.

These vegetables have other beneficial substances. Many people assume that fruits contain starch. Actually it is not. The maximum value of this substance, which is found in them, is no more than 1%. Banana is the only exception. Depending on the variety and maturity, the presence of such a carbohydrate can be from 7 to 20%. It is best to buy ripe, even a little dark bananas. Their level of this carbohydrate is lower than that of green bananas.

The list of ingredients that contain this substance is long, so it is impossible to exclude such products from your diet. There are many photos and videos that can give a complete picture of which foods contain starch. With their help, you can make a rational and healthy diet. You can also determine the carbohydrate content at home using a simple test, which is presented in the following video.

Energy, strength, good health- this is provided by products with this substance. In order to reduce it Negative influence for a person’s weight, you just need to know what, at what time and in what quantity to use. Deciding which products contain excess starch, provide yourself with high-quality, complete, and most importantly, balanced nutrition.

In accordance with regulations healthy eating, daily an adult is supposed to eat 600 g plant food(300 g of fruits and vegetables).

Now imagine what will happen to the weight if you regularly add, for example, only beans, potatoes and bananas to the diet. Of course, there will be overweight, and pleats at the waist. 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 useful substances 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 if wrong or overuse 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 This:

• millet;
• corn;
• wheat.

Paradox, but 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 starchy vegetables - 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 the usual White cabbage. But it is forbidden by the majority therapeutic diets, because 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.

The diet of the peoples of the world is based on foods containing starch. In our country it is wheat and potatoes, in China and India it is rice, in Central and South America- corn. There is a lot of energy in starchy foods, but they do not participate in the construction of body tissues. Animal starch is healthier than vegetable starch. In some cases, both varieties can be harmful.

Composition and types of starch

The substance belongs to complex (polysaccharides), it contains residues of glucose molecules. It is poorly soluble in water, which helps to perform the main function - to retain nutrients for a long time.

Plants with its help accumulate energy reserves, form tiny grains in greenery.

Hydrolysis processes convert starchy grains into water-soluble sugars (glucose). Through cell membranes, they penetrate into various parts of the plant. Glucose feeds the sprout when it emerges from the seed.

When chewing foods containing starch, saliva partially breaks it down to maltose (complex sugar). Under the action of pancreatic secretion, the process is completed in the small intestine.

herbal products with starch bring maximum benefit if they are not consumed in cereals or soaked, but chewed thoroughly, not washed down.

• It is useful to grind before eating whole grains, add the resulting powder to the vegetable salad.

Animals store glucose in the liver and muscles in the form of glycogen (animal starch). Its slow hydrolysis keeps the blood constant between meals.

vegetable starches

Potato. This product has a high absorption rate. It breaks down to glucose 10-12 times faster than starchy cereals and grains (several hours).

Fast absorption promotes a thin oily layer under the skin young potatoes. As a rule, it is cut off during cleaning. This is also why potatoes baked in their skins or boiled in their skins are useful.

Most potato dishes are quickly evacuated by the body; they do not burden the function of the digestive organs.

Rice. The product is rich in starch, has an astringent effect. Cooked without oil, rice is useful for diseases of the genitourinary system, enhances lactation, soothes, improves complexion. IN round rice starch is the most, so the grains boil soft and stick together.

Wheat. Wheat products are useful for diseases gastrointestinal tract, dissolution of salts in genitourinary system have a vasodilating effect. Outwardly baths with starch are used to get rid of itching, with children's diathesis.

Rye. Products are used in diabetes mellitus, to enhance resistance, bind and remove harmful substances.

Oat. Kissels and other products help to cope with physical and intellectual overwork. Remove excess, help with diabetes, anemia, insomnia.

Corn. Products have a rejuvenating effect. The extract from the grains prevent the development of tumors. It is used as a choleretic agent or to increase blood clotting.

animal starch

In fact, vegetable starch is nothing more than organic glue. If you forget to wash the plate after porridge or potatoes, hardened food residues are removed only hot water and a hard brush.

The complex formula of vegetable starch contains glucose, which is the body's main source of energy. Her chemical formula consists of the same elements as glycogen, but their spatial arrangement in plant and animal varieties is different.

Therefore, enzymes designed to break down glycogen do not completely break down glucose from the plant variety.

Such food is more difficult to digest, and by-products of cleavage accumulate in the body. They require additional energy costs for their removal. accumulated harmful substances cause atherosclerosis, osteochondrosis, and other diseases.

Some researchers believe that diabetes develops due to the depletion of the enzyme system during the long-term processing of vegetable starch. It is not the level of glucose ("sugar") that increases in the blood, but the amount of products of incomplete breakdown. They clog tissue and disrupt microcirculation.

More beneficial to the body starch contains the liver of animals or fish, in which up to 10% glycogen.

Therefore, the less you consume starchy foods, the more health. Arnold Ehret wrote about the dangers of foods containing starch in the early twentieth century in his book The Healing System of the Mucusless Diet.

List and table of foods containing starch

Vegetables and fruits contain up to 10% carbohydrates. When apples ripen, the amount of starch increases, and during storage it decreases. There is a lot of it in green bananas, in ripe ones it turns into sugar.

The largest amount of starch in products from cereals, legumes, rice. The proportion recommended by nutritionists is 10% of the daily diet.

Non-starchy and green vegetables: cabbage, cucumbers, turnips, carrots, Bell pepper, onion, parsley, pumpkin.

Table of foods that contain starch

Product (100g)	Starch content, g
cereals
Rice	75
Corn	65
oats	61
Buckwheat	60
Wheat	60
Millet	59
Barley	58
Rye	54
Flour
Rice	79
barley	71
Wheat	70
corn	65
Dishes
Pasta	72
Kashi	55
Kiseli	50
White bread	47
Rye bread	44
Legumes
chickpeas	50
Peas	48
Lentils	41
Soya	35
Beans	27
Vegetables
Potato	18,2
Swede	18
radish	15
Beet	14
Pumpkin	2
Garlic	2
Parsley	1,2
Eggplant	0,9
celery root	0,6
Cabbage	0,5
Tomato	0,3
Radish	0,3
Turnip	0,3
Carrot	0,2
Bulb onions	0,1
Cucumber	0,1
Sweet pepper	0,1
Fruits
Bananas	7
Apples	0,80
Black currant	0,60
Pear	0,50
Strawberry	0,10
Plum fresh	0,10

Harm starch

Cereals are the most difficult to digest, even when boiled. Products from them cause fermentation and gas formation.

Grains, cereals, starchy foods are contraindicated in young children, because they do not produce the necessary enzymes. Even in a two-year-old, they are less active compared to an adult's body.

Therefore, before the age of two, it is better to prefer fruits to starchy foods - prunes, dates. They are easily digested, give enough energy, do not require long digestion.

Modified: 02/11/2019

We often hear that vegetables are a must for daily use man. But why? After all, there are many other foods endowed with vitamins, but why should vegetables not be overlooked? Everything is very simple.

It is with vegetables that the guarantee of a healthy diet begins:

• Vegetables are not fatty foods;
• They are endowed with many trace elements and vitamins;
• Some vegetables do not even need to be steamed, fried or boiled. They can be consumed fresh;
• They are very light and easily absorbed by the body.

But many will argue with the fact that not every vegetable is so light and harmless.

In this regard, they are divided into two categories:

• Vegetables containing starch;
• Vegetables without starch.

Starch is one type of carbohydrate found in vegetables. In appearance, it is a white powdery substance, odorless and tasteless. This powder is insoluble in cold water, therefore, when it merges, it forms a viscous paste.

This complex carbohydrate serves as a source of energy for both plants and humans. In plants, it is mainly found in tubers and stems, when it breaks down it is converted into glucose, which feeds the plant with energy. In the human body, it also tends to break down and turns into sugar.

The benefits and harms of starch for the body

Starch in the human diet performs the function of nourishment. Enriching the body with additional energy due to breakdown and conversion into glucose. This process starts from the moment you enter oral cavity human food containing its granules.

Not having time to bite off a piece of the product, saliva begins to envelop each granule, at this stage a carbohydrate called maltose is formed.

After that, this carbohydrate enters the small intestine and there, under the influence of an acidic environment, it turns into glucose, which is absorbed by the intestinal walls and enters the bloodstream, spreading throughout the body, feeding it with energy. But you need to take into account the fact that starch is not always useful.

Positive properties of starch:

• Thanks to the content a large number substances - amylose, starch favorably affects the stomach.
• He is a kind of personal massager of the walls of the stomach and intestines. When this type of carbohydrate is absorbed by a person, it does not disintegrate, but remains in the form of a lump, which gradually massages the walls of the stomach, and improves the digestive system, reducing the absorption of cholesterol by the latter.
• Another no less useful property The carbohydrate in question is that it helps a person restore the body after a sharp increase or decrease in sugar in the body. This is very important for people with diabetes.

Negative properties of starch:

• People who watch their figure and carefully read the sugar level in each product will tell us that starchy foods are almost taboo. It is he who turns into glucose (sugar), is absorbed into the walls of the intestines and into the blood, and oversaturates the body with sugar (if such foods are consumed in excess), which cannot but affect weight gain.
• Starchy compounds that enrich the body sometimes lead to the formation of body fat. Therefore, when you hear that you can lose weight by adding vegetables to your diet, then be careful, not all of them will be useful in this matter.

This tool will be a good helper in losing weight. The components of sweets gently affect the body, have 100% natural composition, this determines the absence of side effects.

Of course, it is especially important to combine taking pills with proper nutrition And physical activity. In this case, the efficiency will be maximum, and the result is noticeable on the face.

Starch free or low starch foods

It should be noted that no animal product is starchy, while almost all plant products are.

The table of low or no starch foods below includes many foods.

Vegetables without starch	Low Starch Vegetables
Onion, leek, shallot, chives	Garlic
Chervil	Pumpkin
Cucumber	Peas
Gherkin	Artichoke
Swede	Kohlrabi
Purslane	Chicory
Tomatoes	Asparagus
Greens: dill, parsley, sorrel, spinach, nettle,	Cabbage
Eggplant	Green and red pepper
Cauliflower, red cabbage, Brussels sprouts	Radish
Broccoli	Parsnip
Dandelion	Mushrooms
Rhubarb	Endive
Salsify
Carrot

Starchy foods are very quickly absorbed by the body (potatoes, legumes and cereal products), and in short term saturate it with energy, turning into glucose.

Important! For complete assimilation of starch, an alkaline environment is required. It is difficult to digest if consumed with foods containing protein.

Vegetables that have this carbohydrate are well absorbed when combined with food containing fats. These include:

• Sour cream;
• Vegetable oil;
• Cream, etc.

Combining the presented fats with vegetables containing a low level of starch, such as radishes, peas, cabbage, pumpkin mushrooms and others, the human body is saturated various types trace elements and vitamins. They are all necessary for people to stimulate the work of internal organs.