Starches are made up of carbohydrate molecules that are larger than mono-saccharides, which are carbohydrates found in honey and fruits.
These molecules, characterized as polysaccharides, take longer to digest than other types of carbohydrate molecules. For this reason, they provide more consistent energy, rather than causing rapid energy spikes and “crashes.” Starches are found in several foods common in the Western world.
Foods that are made up of wheat grains contain starches. These foods include bagels, breads, muffins, pastas, crackers, chips and pretzels.
Brown rice is an abundant source of starches. This food is also rich in dietary fiber, B vitamins, essential fatty acids, magnesium and selenium. Avoid white rice, which is stripped of much of its fiber, vitamin and mineral content.
Bananas are known for their high potassium content, but they also provide a wealth of other vitamins and nutrients. Bananas are rich sources of manganese, vitamin C, dietary fiber and vitamin B6. They also contain starches, although the starch content of these fruits depends on the degree of ripeness.
Potatoes are naturally starchy foods. Different types of potatoes provide different types of starches. Potatoes grown for boiling and mashing are relatively low in a starch called amylopectin, while baking potatoes contain high levels of a starch called amylose.
Some foods contain resistant starch, which behaves like dietary fiber in the intestine. Resistant starches may possess the same health benefits as fiber, such as cholesterol control and improved waste elimination. Whole wheat, barley, buckwheat and brown rice are foods that contain resistant starches.
People with diabetes or hypoglycemia should avoid processed starchy foods, such as french fries and white flour products. Processing converts these foods into simple starches, which can cause rapid glucose fluctuations in the bloodstream.
Starches may also aggravate constipation, diarrhea, abdominal cramps and other symptoms of irritable bowel syndrome.
If you want to control type 2 diabetes, lose weight and live a healthier life, try to follow the very easy Manna Program as given in the free Diabetes e-book. To help control blood glucose levels even better, take Manna Blood Sugar Support caplets with each meal. This product helps to reduce the uptake of glucose from any meal by up to 43%.