Nutritionists and Dietitians: What is the deal with Starches?

[Mike 03]

I'm moving rapidly in the direction of veganism, and for a few years now I've heard how horrible the "starches" are, and I'm not sure what they all are but I know potatoes are among them. I have avoided potatoes for a decade now, but I am thinking of reintroducing them to my diet.

What is the deal? Why are starches so dangerous to the human diet? Is there any science behind this notion that starches are unhealthful?

What are the other (unrefined) starches besides potatoes?

Much appreciation in advance for any insight.

[flvegan]

1. I think what you're referring to are refined starches

like white bread, many cereals, etc. Problem is, it's crap. Many starches, the potato included, can be very good for you and are wisely incorporated into your diet. I'd shoot for brown rice instead of white rice, whole wheat bread and pasta over their like kind, etc.

[Thickasabrick]

2. I think some people with blood sugar issues and people who restrict

carbs tend to avoid these high carbohydrate foods. I think if you are going vegetarian and you don't have blood sugar or weight issues, a potato would be good. Load it with cheese and/or bean chili for protein unless you are going non-dairy veggie.

Good luck!!

[trof]

3. 'Natural' starches. Not 'refined'.

Whole spuds, skin and all, are 'good' for you.
Whole grains.
As has been said, brown rice, with the husk on.
Too much starch will sure put some pounds on.
But too much anything will.

[dynasaw]

4. Complex Carbohydrates

"What Are Good Carbs?

Good carbohydrate foods are those that are still in their natural state, or they are still similar to their natural state. They are foods that have not been processed or altered by people or machines.

Good carbohydrates are generally high in fiber. Foods high in fiber will give you energy over longer periods of time. They also give you a sense of feeling full. Foods that are high in fiber help to lower cholesterol levels, as well as aiding the body in toxin removal.

Good carbohydrates generally have a low glycemic index. Foods with a low glycemic index will not cause a spike in blood sugar. This is especially important for diabetics who have to constantly monitor their blood glucose levels.

Good carbohydrates are nutritious. Good carbohydrates are rich in vitamins, minerals, and nutrients.

Examples of good carbohydrate foods:

Fruits
Vegetables
Beans
Legumes
Nuts
Seeds
Whole grain breads
Whole grain cereals
Whole grain pastas
Some dairy products


What Are Bad Carbs?

Bad carbohydrate foods are those that have been refined and processed. These foods are not in their natural state. Most of the nutritional value has been removed from these foods. Bad carbohydrate foods are generally loaded with many additives, including colorings, flavorings and preservatives.

Most bad carbohydrate foods are usually very tasteful and are packaged for easy handling. However, they are generally considered harmful to the body because they are not easily digested and they spike an individual’s blood glucose level. Bad carbohydrate foods include candy, baked goods with refined white flour, white pastas, and sodas.

If you eat too many bad carbohydrates, you will most probably gain weight. The calories are “empty” and they have no nutritional value. Individuals who have a lifestyle of eating bad carbs are more at risk to develop diabetes, heart disease, obesity and more.

An individual who eats many bad carbs will notice a spike in their energy levels shortly after consumption. However, energy levels will generally fall off rapidly prompting the individual to consume more bad carbs.