2 starchy foods to avoid if weight loss is on your mind

Starchy foods are the most common types of carbohydrates and are good sources of energy. But for better weight management, you need to avoid these foods.

fruits for breakfast
Starches also known as complex carbohydrates. Image courtesy: Shutterstock
Vidhi Chawla Updated on: 7 September 2022, 10:03 am IST
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Desperately want to lose weight but can’t resist carbs? Well, this dietary habit can hinder your efforts to lose weight. However, before you judge all carbs for weight management, you should be aware that there are several types of carbohydrates, some of which are healthy and others of which are not. Basically, there are three types of carbs; sugar, fibre, and starch. Let’s talk about starchy foods and whether or not they’re effective for losing weight.

What are starchy foods?

Talking about starchy foods, they are actually important for a nutritious meal. They provide glucose to your body and are high in vitamins, minerals, and fibers, which are important sources of energy for many people.

Why do we need starchy foods?

Well, apart from being a good source of energy, starchy foods are also high in calcium, iron, fibre, and vitamins. In fact, starchy foods are also known to improve satiety, which can reduce the likelihood of overeating and keep you satisfied for a longer period of time. As a result, they provide some health advantages such as improved insulin sensitivity and decreased fat storage, which also means they can help in weight loss.

starchy food
Legumes are an excellent source of starch. Image courtesy: Shutterstock

Legumes, grains and root vegetables are some good sources of healthy starchy food and have high nutritious value. In fact, apart from starch, legumes provide 2-3 times more protein than rice and wheat, root vegetables on the other hand are low calorie and grains are actually high in fiber. But wait, not all starchy food is actually good for your body.

Let’s take a look at a few starchy foods that you should avoid and their alternatives:

1. White bread

Love sandwiches loaded with cheese? But did you know that white bread actually doesn’t have any nutrition value, and is high in starch? When digested, it actually increases your glucose levels and you might feel hungry soon. Yes, this can lead to overeating and is the reason for your weight gain.

White bread alternative

If you still can’t resist that loaded sandwich, why not try wheat bread or multigrain bread instead of white? They are high in minerals, vitamins, and fibers and barely contain any sugar compared to white bread.

Also, read: How to eat rice without gaining weight?

2. White rice

We Asians just can’t do without rice! But you should know that white rice is just an empty carbohydrate as it lacks protein and fibers. And this can make your blood sugar level rise faster which is quite problematic.

starchy food
Make sure you are consuming a limited quantity of white rice. Image courtesy: Shutterstock

White rice alternative

Why not try replacing your go-to white rice with brown rice or something like quinoa, which is a whole grain and can provide all the nutrition value that your body needs. With them, you won’t feel hungry soon and that will lead to less overeating and you can lose weight easily.

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About the Author
Vidhi Chawla Vidhi Chawla

Vidhi Chawla is a dietitian and the owner of Fisico Diet Clinic.

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