Tag: Healthy starches

Many people wrongly believe all starches are fattening, but gram for gram, they contain fewer than half the calories of fat. So, can I eat starch while dieting? The key lies in understanding the right types and quantities, and making strategic, informed choices.

Despite their similar appearance and usage as thickening agents, a tablespoon of cornstarch contains nearly 30% more calories than the same amount of tapioca flour. This nutritional difference raises a crucial question for many home cooks and health-conscious individuals: is tapioca flour healthier than cornstarch?

One cup of cooked yams provides a significant portion of your daily Vitamin C needs. Discover what vitamins are in pounded yams, the traditional West African dish, and how this starchy tuber contributes to a healthy diet.

According to several studies, boiled yuca has a low glycemic index of 46, a surprisingly favorable score for a starchy vegetable. This low GI, however, is heavily dependent on the preparation method, as other forms of yuca can have a higher impact on blood sugar.

According to the World Health Organization, the prevalence of diabetes is rising globally, making blood sugar management a critical health focus. Understanding which starch does not spike blood sugar is a powerful way to manage glucose levels and improve insulin sensitivity, primarily by focusing on resistant starches.

Studies have shown that Chinese yam extract can significantly decrease fasting blood glucose and improve insulin levels in diabetic rats. This evidence supports the long-standing belief in traditional Chinese medicine that huai shan, a type of Chinese yam, can be beneficial for blood sugar control, provided it is prepared and consumed correctly.

A 100g serving of boiled cassava contains approximately 30-33 grams of carbohydrates, making it a high-energy root vegetable. This dense nutrient profile is why it's a staple for millions globally, providing not just energy, but also resistant starch and vitamin C.

According to the Celiac Disease Foundation, an estimated 1 in 100 people worldwide are affected by celiac disease, requiring a strictly gluten-free diet. Finding delicious and healthy sources of carbohydrates can be a challenge, but many satisfying options exist that have carbs but no gluten, including whole grains, legumes, and starchy vegetables.

While both corn starch and potato starch are highly refined carbohydrates, a key study found that native potato starch contains significantly higher levels of resistant starch, a type of fiber with unique health benefits. This often-overlooked difference is central to determining which option may be the healthier choice for you and your cooking needs.

According to nutrition data, a plain, medium peeled potato weighing about 150 grams contains approximately 110 calories when boiled. The total calorie count for one peeled potato varies significantly based on its size and the preparation method, making it an important consideration for a balanced diet.