Starch, a complex carbohydrate, is found in various plants, including fruits, vegetables, and grains such as corn, cassava, and wheat. Starchy foods play a vital role in a balanced diet because they supply glucose, the body's primary energy source for cells. They are also used in cooking to thicken soups or sauces without adding fat.

For most people, starch poses no significant risks. However, individuals with diabetes may need to manage their starch intake.

Types of starch

Based on nutritional characteristics, starch is categorized into three main groups:

Rapidly digestible starch (RDS) is present in cooked foods like potatoes and bread. The body converts it into glucose very quickly.

Slowly digestible starch (SDS) has a complex structure, causing the body to break it down more slowly. SDS is commonly found in grains.

Resistant starch (RS) is difficult to digest and can pass through the digestive system almost intact, similar to fiber, thereby supporting gut microbiota.

Resistant starch is divided into types: RS1, found in whole grains, seeds, and legumes (lentils, dried peas, black beans); RS2, found in raw potatoes and green bananas; RS3, found in foods cooked and then cooled, such as rice and cereals; RS4, starch modified by chemical methods; and RS5, which contains amylose-lipid complexes.

Health benefits

Provides energy

Starch is an essential energy source. When digested, it converts into glucose, which then enters the bloodstream and circulates throughout the body. Glucose provides energy for most cells, tissues, and organs. Excess glucose is stored in the liver as glycogen. Glucose is also particularly important for the brain, as it is the brain's preferred fuel source.

Provides fiber

Fiber is a type of indigestible carbohydrate found only in plant-based foods. Starchy foods like corn, beets, potatoes, legumes, fruits, and whole grains often contain high amounts of fiber.

Fiber offers many health benefits: It helps prevent constipation, nourishes beneficial gut bacteria, slows digestion, softens stool, and supports regular bowel movements. It also contributes to weight management. Incorporating fiber-rich foods helps meet the recommendation of about 14 g of fiber for every 1.000 calories consumed, equivalent to approximately 25-30 g daily for adults.

Enhances gut health

Regular starch breaks down into glucose during digestion, but resistant starch does not. When it reaches the large intestine, resistant starch ferments, producing more beneficial bacteria, which improves digestive system health. This can also reduce constipation, lower cholesterol, and decrease the risk of colon cancer.

Improves insulin sensitivity

Resistant starch can help the body respond better to insulin. Higher insulin sensitivity leads to more effective blood sugar control, thereby reducing the risk of type 2 diabetes, Alzheimer's disease, and cardiovascular disease. However, the risk of these conditions also depends on many other factors, such as lifestyle, genetics, and access to healthcare services.

Helps you feel full longer

Because it is difficult to digest, resistant starch requires the body to expend more time and energy to break down. This helps maintain a feeling of fullness for longer, limiting quick hunger, which can reduce food intake and support weight management.

Reduces constipation

Resistant starch can soften stool and support bowel movements, thereby reducing constipation. When constipation decreases, the risk of problems like hemorrhoids may also be reduced.

Risks and side effects

For most people, starch does not cause significant risks or side effects. Nutritional guidelines often encourage a balanced diet that includes starchy foods. However, individuals with diabetes or congenital sucrase-isomaltase deficiency (CSID) need to control their starch intake.

Bao Bao (According to Healthline, Medical News Today)