Starch content in vegetables. Such different vegetables: a list of starchy and non-starchy vegetables

Carbohydrates can be divided into three main categories: sugar, fiber, and starch. Starches are the most commonly consumed type of carbohydrate and an important source of energy for many people. Cereals and root vegetables are common sources of starches.

Starches are classified as starches because they are made up of many sugar molecules joined together. Complex carbohydrates have traditionally been viewed as healthier options. Getting into digestive system, they gradually release sugar into the blood without drastically raising blood sugar levels ().

Blood sugar spikes are bad because they can leave you tired, hungry, and craving food with more high content carbohydrates ( , ).

However, many foods that contain starch are highly refined. Their consumption can actually cause blood sugar levels to rise rapidly, even though they are classified as complex carbohydrates.

This is due to the fact that highly refined starches are deprived of almost all nutrients and. In other words, they contain empty calories and practically do not provide nutrients to the body.

Many studies have also shown that a diet rich in refined starches is associated with a higher risk of type 2 diabetes, heart failure, and weight gain ( , , , ).

So, what foods contain starch - the list is below.

1. Cornmeal (74%)

Cornmeal is a type of flour coarse grinding obtained by grinding dried corn kernels. It does not contain, which makes it safe to use for people with.

Although cornmeal contains some nutrients, it is very rich in carbohydrates and starch. 100 g of cornmeal contains 79 g of carbohydrates, of which 74 g (74%) is starch ().

Summary:

Unfortunately, pretzels are often made from refined wheat flour. This type of flour can cause blood sugar spikes, which can lead to feeling tired and ().

More importantly, frequent spikes in blood sugar levels can reduce your body's ability to effectively lower blood sugar and even lead to type 2 diabetes ( , , ).

Summary:

Pretzels are often made from refined wheat flour and can quickly raise blood sugar levels. A 60-gram serving of 10 twisted pretzels contains 42.8 g of starch (71.4%).

3-5: Flour (68-70%)

Flour is a versatile and basic baking ingredient that can be different varieties, such as sorghum, millet, wheat and refined Wheat flour. All these flours also tend to contain starch. So, what foods contain starch:

3. Millet flour (70%)

Although millet contains a ton of nutrients, there is some evidence that consuming it can interfere with normal thyroid function. However, the effects in humans are unclear, so additional research ( , , ).

4. Sorghum flour (68%)

Sorghum is an ancient nutritious grain (groats), grinding which is used to make sorghum flour. 100 g of sorghum flour contains 68 g of starch (68%). Despite its high concentration, sorghum flour is much the best choice than most types of flour. This is because it is gluten-free and an excellent source of protein and fiber. 100 g of sorghum flour contains 8 g of protein and 6.3 g of fiber ().

In addition, sorghum is an excellent source of antioxidants such as policosanol. Studies have shown that these antioxidants can help reduce insulin resistance and may have anticancer properties ( , , ).

Learn in detail about what sorghum is and what benefits it can bring -.

5. White flour (68%)

Whole wheat grains have three key ingredients. The outer layer is known as , the germ is the reproductive part of the grain, and the endosperm is its nutrition.

White flour is made by removing the bran and germ, which are ().

Only the endosperm is left, which is ground into white flour. It is generally low in nutrients and contains mostly empty calories ().

In addition, due to the fact that the basis of white flour is the endosperm, it contains a large amount of starch. 100 g of white flour contains 68 g of starch (68%) ().

Summary:

Millet flour, sorghum flour and white wheat flour are popular flours with similar starch content. Of these three types, sorghum flour is the healthiest, while wheat white flour is the most harmful and should be avoided.

6. Salted crackers (67.8%)

What foods are high in starch - one of these foods are salted crackers. Salted crackers are thin, square, dry cookies made from refined wheat flour, yeast, and. Although saltine crackers are low in calories, they contain virtually no vitamins and minerals. In addition, they contain a very large amount of starch.

For example, a serving of five standard saltine crackers (15 g) contains 11 g of starch (67.8%) ().

If you like crackers, go for the ones that are made from 100% .

Summary:

Although saltine crackers are popular snacks, they contain few nutrients and a lot of starch. A serving of five standard saltine crackers (15 g) contains 11 g of starch (67.8%).

7. Oats (57.9%)

Oats are the most useful cereal which you can eat. Oats provide the body with a good amount of protein, fiber and fat, as well as a wide range vitamins and minerals. This makes oats an excellent choice for a healthy breakfast.

What's more, studies have shown that oats can help you lose weight, lower your blood sugar, and lower your risk of developing cardiovascular diseases ( , , ).

However, despite the fact that oats are one of the healthiest foods and great addition to your diet, it also contains a lot of starch. 100 g of oats contains 57.9 g of starch (57.9%) ().

Summary:

Oats - great choice for breakfast, as it contains a large amount of vitamins and minerals. 100 g of oats contains 57.9 g of starch (57.9%).

8. Whole wheat flour (57.8%)

Compared to refined flour, flour from whole wheat more nutritious and contains less starch. This makes her the best option. For example, 1 cup (120 g) whole grain flour contains 69 g of starch or (57.8%) ().

Although both types of wheat flour contain the same number carbohydrates, whole wheat has more fiber and nutrients. This makes it a healthier option.

Summary:

Whole wheat flour is an excellent source of fiber and nutrients. One glass (120 g) contains 69 g of starch (57.8%).

9. Instant noodles (56%)

Noodles fast food is a popular and convenient product because it is cheap and easy to prepare. However, these noodles are highly processed and generally low in nutrients. In addition, it usually contains a large amount of fat and carbohydrates.

For example, one packet contains 54 g of carbohydrates and 13.4 g of fat ().

Most of the carbohydrates in instant noodles come from starch. The package contains 47.7 g of starch (56%). In addition, studies have shown that people who consume instant noodles more than twice a week have a higher risk of developing metabolic syndrome, diabetes, and cardiovascular disease. It is especially harmful to women (,).

Summary:

Instant noodles are heavily processed and chock full of starch. One packet contains 47.7 g of starch (56%).

10-13: Bread and baked goods (40.2-44.4%)

Bread and various kinds of pastries are basic foodstuffs all over the world. These include White bread, bagels, pancakes (thick flatbread made from wheat flour), tortilla, pita bread, etc.

However, many of these products are made from refined wheat flour and have a high glycemic index. This means that they can quickly increase blood sugar levels. The starch content of such flour products typically ranges from 40.2 to 44.4 percent.

10. Oladya (44.4%)

Oladya is a flat, round bread that is usually toasted and served with butter. A regular size fritter contains 23.1 g of starch (44.4%) ().

11. Bagels, bagels, bagels (43.6%)

Bagels, bagels, bagels, and other similar types of pastries are common products made from white flour. They are high in starch, providing 38.8g per medium sized bagel (43.6%) ().

12. White bread (40.8%)

Like refined wheat flour, white bread is made almost exclusively from the endosperm of wheat. In turn, it has a high starch content. Two slices of white bread contain 20.4 g of starch (40.8%) ().

White bread is also very low in fiber, vitamins, and minerals. If you want to eat bread, opt for whole grain bread.

13. Tortilla (40.2%)

Tortilla is a thin, flat bread made from corn or wheat (traditional mexican flatbread). One cake (49 g) contains 19.7 g of starch (40.2%) ().

Summary:

Bakery products are different forms, but usually contain starch, and therefore their consumption should be limited. Baked goods such as hash browns, bagels, bagels, bagels, white bread and tortillas contain about 40-45% starch.

14. Shortbread (40.5%)

Classic shortbread cookies are traditionally made using three ingredients - sugar, butter and flour. It is also a high starch food. One 12 gram cookie contains 4.8 g of starch (40.5%) ().

Also, be careful when using factory shortbread biscuits, as it may contain artificial trans fats, which are associated with a higher risk of cardiovascular disease, diabetes, and obesity ( , ).

Summary:

Shortbread cookies contain a large amount of starch - 4.8 g per cookie (40.5%). It is recommended to limit its consumption due to the fact that it contains a large amount of calories and may contain trans fats.

15. Rice (28.7%)

Foods containing starch include rice, which is the most commonly consumed food. base product nutrition in many countries of the world ().

It contains a large amount of starch, especially when raw. For example, 100 grams raw rice contain 80.4 g of carbohydrates, of which 63.6% are starch ().

However, during rice cooking, the content of this polymeric carbohydrate decreases dramatically. In the presence of heat and water, starch molecules absorb water and swell. Eventually, this swelling breaks the bonds between starch molecules in a process called gelatinization ().

Thus, 100 g of cooked rice contains only 28.7% starch, because cooked rice contains much more water ().

Summary:

Rice is the most commonly consumed staple throughout the world. When cooked, the starch content in it decreases dramatically because its molecules absorb water and break down during the cooking process.

16. Pasta from durum wheat (26%)

Pasta from durum varieties wheats come in many forms such as spaghetti, pasta, vermicelli, fettuccine, etc. As with rice, pasta reduces the amount of starch when cooked because it gelatinizes when heated in water. For example, dry spaghetti contains 62.5% starch, while cooked spaghetti contains only 26% of this polymeric carbohydrate ( , ).

17. Corn (18.2%)

Starchy foods include corn. Corn is one of the most widely consumed cereal crops. It also has the highest starch content among whole vegetables ().

For example, 1 cup (141 g) of corn kernels contains 25.7 g of starch (18.2%). Although it is a starchy vegetable, corn is highly nutritious and a great addition to your diet. It is especially rich in fiber as well as vitamins and minerals such as folic acid (vitamin B9), phosphorus and potassium ().

Summary:

Although corn contains a lot of starch, it is very healthy due to the presence of fiber, vitamins and minerals. One cup (141 g) of corn kernels contains 25.7 g of starch (18.2%).

18. Potato (18%)

Potatoes are incredibly versatile and are a staple food in many families around the world. When it comes to starchy foods, potatoes are often the first thing that comes to mind. Interestingly, potatoes do not contain as much starch as flour, bakery products or cereals, but it contains more of this carbohydrate compared to other vegetables.

For example, a medium-sized baked potato (138 g) contains 24.8 g of starch (18%).

Potatoes are a great part of a balanced diet because they are good source vitamin C, folic acid, potassium and manganese ().

Summary:

Although potatoes are rich in starch compared to most vegetables, they also contain many vitamins and minerals. That's why potatoes are still a great part of a balanced diet.

Summarize

• Which foods have the most starch - the largest amount is found in cornmeal(as much as 74%).
• Starch is the main carbohydrate in the diet and a significant part of many staple foods.
• IN modern diets Human nutrition foods high in starch are highly refined and lack fiber and nutrients. These products include refined wheat flour, baked goods and pastries, and corn flour.
• To maintain a healthy diet, try to limit your intake of these foods. Diets high in refined starches are associated with a higher risk of diabetes, cardiovascular disease, and weight gain. In addition, they can cause blood sugar levels to spike and then plummet. This is especially important for people with diabetes and prediabetes, as their bodies cannot effectively remove sugar from the blood.

On the other hand, whole, unprocessed sources of starch, such as sorghum flour, oats, potatoes, and the other high starch foods listed above, should not be avoided. They are excellent sources fiber and contain many vitamins and minerals.

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Discussion: there is 1 comment

Starch is a substance that, when heated to 55-65 ° C, turns into gluten, and it is very harmful to the body. Especially for the liver…. In this case better products these are cooked at temperatures below 55 ° C and it is better to simply soak the porridge overnight in clean water.

Answer

We have already talked about how useful non-starchy vegetables for weight loss. It is believed that if you want to get rid of excess weight should be used as little as possible starchy foods that supply the body easily digestible carbohydrates.

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starch in the body

However, this is a double-edged sword, as it is also not recommended to completely exclude foods rich in starch from the diet. Depriving the body of the supply of light carbohydrates affects work internal organs, may be causes low mood and depression, general weakness of the body. To extract energy from protein dishes, the body has to make remarkable efforts, while extracting carbohydrates from starchy foods happens faster and easier. After all, starch during digestion turns into glucose which is absorbed very quickly.

Therefore, if you include starchy vegetables in your diet, try to combine them with non-starchy vegetables and fats. They are strictly forbidden to use together with proteins, sugars, acids.

Moderately starchy vegetables. List and Compatibility

Many nutritionists divide all vegetables into starchy and non-starchy. Some subdivide three groups of vegetables by adding a group moderately starchy vegetables. That is, they still contain starch, but not in large quantities, so they can be included in the menu of a losing weight person. TO moderately starchy relate:

• zucchini;
• zucchini;
• eggplant;
• soy (beans, sprouts);
• turnip;
• beet;
• carrots.

According to Herbert Shelton, the founder separate power supply , moderately starchy vegetables should be classified as cauliflower. On the one hand, he believed that it can be attributed to non-starchy foods, but on the other hand, he did not recommend eating it in large quantities, and also advised using it with fats. Eggplant also refers to both moderately starchy and non-starchy vegetables, according to various experts.

Tomatoes are neither starchy nor non-starchy vegetables. They stand apart and are not included in any of the groups. Their main components are acids: oxalic, malic, citrus. Due to the high content of acids, this vegetable belongs to sour vegetables, and the content of starch in it is not taken into account. Proponents of separate nutrition are advised not to combine tomatoes with any other foods containing starch. But Tomatoes pair perfectly with fats and salad vegetables., poor in starch.

Non-starchy vegetables. Full list

Nutrition experts say that non-starchy foods can be combined with any other types of food: proteins, starchy foods, fats. Moreover, non-starchy vegetables contribute to their speedy breakdown and assimilation, stimulate digestion without harming the figure. Most non-starchy vegetables are green in color, so they are a kind of “green traffic light” for losing weight.

Vegetables that do not contain starch are saturated enough moisture, so when losing weight, a person who prefers such products quickly feels full. Starch-free vegetables also contain iron which promotes the best assimilation of meat. That's why very often in restaurants they serve protein meals in combination with "non-heavy" vegetables (cabbage, lettuce, cucumbers).

Starch, which is converted into glucose during digestion, is one of the most common form of polysaccharides in nature. Therefore, the division of vegetables into starchy and non-starchy, which was originally part of the theory, has found a place in the universal one. Non-starchy vegetables are real helpers in losing weight, but you should keep your eyes open with starchy ones! But how not to confuse? Our reference service with convenient tables will help.

A vegetable menu is not a synonym for a weight loss menu! Vegetables are different, and, accordingly, the rules for their combination with each other and with other products differ.

Root crops and large grains differ in the highest percentage of starch content, accumulating nutrients to continue growth and provide the “food reserve” of the plant embryo. The most "pronounced starchy" vegetable, no doubt, is potato- starch can represent up to 1/5 of the volume of the tuber! That is why those who want to lose weight, first of all, give up potatoes.

Starchy vegetables: the complete list

Moderately Starchy Vegetables: Two List Options

Non-Starchy Vegetables: The Complete List

Vegetables that do not contain starch

Starch, which is converted into glucose when digested, is the most common form of polysaccharides in nature, so the division of vegetables into non-starchy And starchy become part of the diet healthy eating. Initially, the division of vegetables into non-starchy and starchy was an element of the theory of separate nutrition. Physical State Calculator.

Non-starchy vegetables play a positive role for weight loss, but vice versa.

Most of the starch is found in root vegetables and large grains, which store nutrients to ensure the growth of the plant seed. Potatoes have the highest starch content of all vegetables - up to a fifth of the volume of a potato, which is the first reason for excluding potatoes from diets for weight loss.

For decreasing negative influence starchy vegetables for the weight loss process, starchy vegetables are best eaten with green non-starchy vegetables, fats (vegetable / animal), it is better not to combine them with proteins, sugar and acids. At one meal, we recommend eating no more than one type of starchy vegetables.

Complete list of starchy vegetables.

• Corn,
• Beet,
• Swede,
• Chestnut,
• Carrot,
• Dry (mature) beans, other than soybeans,
• Jerusalem artichoke,
• Potatoes (including sweet),
• radish,
• Dry (ripe) peas,
• zucchini,
• squash,
• Plant roots (parsley, parsnip, celery, horseradish),
• Pumpkin (round, autumn),
• Radish.

Vegetables that do not contain starch.

Everyone's favorite tomatoes, which make up a good tomato diet, are neither starchy nor non-starchy vegetables. It was found that the main nutritional characteristic tomato is acid, not the presence of starch. In view of great content acids (citrus, malic and oxalic) in the tomato are classified as sour foods, and they are not recommended to be eaten with starchy vegetables, but are allowed with leafy vegetables and fats. Calorie calculator online.

List of moderately starchy vegetables.

It should be taken into account that eggplant in various interpretations is classified as both non-starchy and moderately starchy vegetables.

Complete list of non-starchy vegetables.

• Mustard,
• Green pea,
• Turnip tops and other ground green parts of edible plants,
• Beetroot leaves and chard (chard),
• Eggplant,
• Broccoli,
• Brussels sprouts,
• Chicory,
• cucumbers,
• Garlic (greens, cloves),
• Spinach,
• Chinese (Beijing) cabbage,
• Cabbage (savoy, kohlrabi, white, garden, red, fodder),
• Watercress and watercress
• Celery (greens)
• Bell pepper,
• Asparagus,
• Summer pumpkin (yellow oblong),
• Lettuce and other leaf lettuce,
• Onion (shallot, bulb, chives, leek, leek),
• dandelion green,
• Okra,
• okra,
• Parsley (greens) and other table herbs,
• bamboo shoots,
• colza (greens),
• Sorrel.

All existing vegetables with a sufficient degree of conventionality can be divided into two large categories: starchy vegetables and non-starchy. It is clear that the basis of this division is the amount of starch in the product. Unfortunately, there is no clear criterion for how to classify them in the groups listed above, as a result of which, on some Internet resources, you can also find a third group, the so-called moderately starchy vegetables. However, I will consider starchy and non-starchy vegetables, a mini list of their ladies.

Foods high in starch

Potatoes contain approximately 18 -20% of the substance in question. Thanks to special nutritional qualities, potatoes, not without reason, are called the second bread. In order for the representatives of the flora that I am considering to be fully absorbed by the body, they should be eaten along with a small amount fats, for example vegetable oil. Below we list the most common representatives of this category.

Potato;
Cauliflower;
Corn;
Jerusalem artichoke;
Squash;
Legumes: beans, peas, chickpeas, lentils;
Pumpkin;
Sweet potato;
Radish;
Swede;
Roots of parsley, celery and horseradish.

Non starchy vegetables

Representatives of this category contain very little of the polysaccharide in question. As a result, they are compatible with almost any other product. These vegetables go well with meat and fats, improving the absorption of the latter. In addition, they retain liquid well, which contributes to the rapid achievement of a feeling of fullness. Here is a list of the most popular products in this category:

white, red, Brussels sprouts;
Onions: bulb, green, bear, leek, chives;
Leafy salads;
Bamboo shoots;
Arugula;
cucumbers;
Zucchini;
Dill;
Parsley;
Sorrel;
Asparagus;
bell pepper;
string beans and green peas;
Spinach;
Heart of artichokes.

Note: the following vegetables can be attributed to the intermediate group: carrots, turnips, zucchini, eggplants, soybeans, beets.

Differences

What is so special about starch and why are vegetables divided into different categories based on this substance?

The main reason for such a hard separation is that for splitting into gastrointestinal tract starch requires an alkaline environment. In contrast, we note that such a common nutrient component as protein, on the contrary, is better absorbed in acidic environment. It is logical to imagine that in the presence of a large number of the ingredients listed above, none of them will be properly utilized. Fermentation processes will begin in the intestines, which will manifest itself in the form of dyspeptic phenomena, accompanied by discomfort and bloating.

In addition, poorly processed starch is transformed into easily accessible fats, which are deposited on the sides and hips. Not balanced diet is a trigger for excess weight.

Hence the conclusion - products containing starch in large quantities should not be accompanied by protein products. By the way, a fairly common dish - potatoes with meat, in fact, is the clearest example of food incompatibility. This combination should be avoided and used separately.

But representatives of both categories of vegetables can be perfectly combined with each other. So you can safely eat, for example, potatoes and cabbage with parsley, without fear of getting indigestion.

Many have heard that it is good for health to eat a lot of vegetables. I note that you should not take this phrase literally, for example, a diet in which only potatoes and cabbage are present can hardly be called correct. Yes, and such a menu will affect health, most likely, in a negative way. It is necessary to take into account the group affiliation of vegetables.

For best effect they should be eaten raw or steamed. Thanks to this, the products will retain all the vitamins and minerals that are so necessary for a full-fledged lifestyle.

A few words about tomatoes. Due to the fact that they contain a lot of organic acids in their composition, they partly equate them to fruits. That is why you should eat tomatoes as much as possible, especially when combined with protein foods such as meat or fish.

Representatives of the legume family deserve special attention. Not many people know that this is a very heavy food, and it should be consumed in a rather limited way. The reason for this lies in in large numbers starch, about 45%, combined with a fair amount of protein, about 25%. For better assimilation you need to add a little to such vegetables heavy cream or vegetable oil.

Conclusion

The more fresh, crispy, green vegetables on our tables, the higher the useful component of food. Humanity has created great amount all kinds of diets, "for every color and taste." You will definitely be able to find something suitable for yourself. It's easy to get lost in this variety. To prevent this from happening, you can seek professional help from a nutritionist.

Try to diversify your diet, be moderate, and then everything will work out, and of course - be healthy!