According to a healthy diet, adults are advised to eat 600 grams of plant foods daily. Some vegetables and herbs are high in starch. Whether it is in different types of cabbage, why the human body needs it, and also with what it is better to use starchy vegetables - read the answers to these and other questions in the review.

The value of starch for the human body

Consider what starch is and what it does in the body. It is a polysaccharide (carbohydrate) that is produced by most plants and is a source of energy. It is also the most common carbohydrate. Most of it is in zucchini, legumes, potatoes, corn and tomatoes, as well as in some cereals and nuts.

The less starch a vegetable contains, the less carbohydrates in it and, therefore, fewer calories. This means that for the same portion of calories you need to eat less starchy vegetables than the same vegetables, but without it. Non-starchy vegetables are recommended to supplement the main portion, especially if you need to lose weight.Low starch content in the following vegetables:

• leafy green vegetables (cabbage, spinach, Asian greens);
• salad greens (lettuce, watercress);
• cucumbers
• dill;
• Brussels sprouts;
• cauliflower;
• broccoli;
• Bell pepper;
• Tomatoes
• eggplant;
• celery.

The only function of starch in the diet is to convert to glucose and then to energy. While chewing, saliva breaks it down to simpler carbohydrates called maltose, which is then converted to an even simpler form - glucose. It is absorbed in the bloodstream, providing energy to cells, including brain cells. To obtain a sufficient amount of the starting material for conversion to glucose, approximately one third of the diet should be composed of starchy foods.

Did you know? Foods with a lot of starch produce more energy than non-starch. But if this energy is not used, it turns into fat and is deposited in the liver, so it is recommended not to exceed the norm of consumption of starch-containing products in the diet.

Advantages

• The main advantages of starch:
• it is a source of energy for the body;
• the fatty acids that it produces prevent the development of abnormal cells in the intestines;
• resistant starch can help control blood glucose levels;
• can improve bowel function, as well as reduce hunger by stimulating the release of hormones that suppress appetite.

For a balanced diet, all types of foods must be consumed. Starchy fruits, vegetables and nuts contribute to fast saturation, and also improve the condition of the body.

Disadvantages

• The disadvantages of starch are that it can adversely affect some groups of people:
• If you have problems regulating your blood sugar, such as diabetes, hypoglycemia, or polycystic ovary syndrome, it can make your health worse.
• Foods with a glycemic index (GI) of 70, with a high content of starch, will worsen the health status of people with obesity, heart disease and diabetes. Low or medium GI foods are more preferred in the diet.
• Starchy foods also have little nutritional value and contain only “empty” calories and carbohydrates. If you want to include it in your diet, choose starchy foods that are rich in nutrients, such as sweet potato, bananas, etc.

Did you know? Starch was used in Ancient Egypt, where starchy glue was used for papyrus in 4000 BC. Its properties are described in «Natural history» Pliny the Elder. The Romans used starch as a cosmetic cream and thickener products.

Is there starch in cabbage?

For centuries, cabbage has been considered a staple of northern European cuisine. It is a low-calorie and low-carb vegetable rich in fiber. Its taste depends on the method of preparation and seasoning, and this makes cabbage a versatile product. All of its varieties are considered low starch vegetables. Let's look at how much starch is in one or another sort of cabbage.

In color

Cauliflower contains 2.6 g of carbohydrates, including 1.4 g of dietary fiber, 1.3 g of natural sugars and almost no starch. And this makes it useful for a low-carb diet aimed at combating excess weight. Eating cauliflower is recommended with rice or bread as a main course.

In brussels

Brussels sprouts also apply to vegetables that are low in starch and calories. Cabbage contains 86% water, 9% carbohydrates, 3% protein and a small amount of fat.

Important! Consumption of Brussels sprouts is not suitable for patients taking anticoagulants, due to the fact that it will block the effect of the drug and prevent blood thinning.

In Beijing

Beijing cabbage is the owner of wide green leaves with white petioles. It has the shape of a cylinder. It is especially popular in northern China around Beijing. Cabbage also contains about 2 g of carbohydrates. It is rich in vitamin C (26 mg / 100 g) and includes enough calcium (40 mg / 100 g).Kale, which does not form a head and looks like a salad, is called Chinese. She is also known as bok choy. This species is called the lowest calorie. It has a minimum content of carbohydrates, including starch, about 2 g per serving 100 g. It also contains a large amount of calcium - 105 g and 45 g of vitamin C per 100 g.

Heading out

White-headed and red-headed are two different varieties. They also vary in nutrient content. The amount of starch, along with carbohydrates, in red cabbage is the highest among all types of this vegetable - about 7 g per 100 g of total weight. In white-milk it is not more than 5 g. In terms of fiber (2 g) and calcium (47 mg), they completely coincide.

Among late varieties, Savoy cabbage is worth noting. It appears in our diet in late autumn and early winter. If you do not like red cabbage, replace them with Savoy. It has almost the same content of carbohydrates (6 g) and fiber (23 g), but it contains less calcium and vitamin C than ordinary and red cabbage at 35 g and 31 g, respectively.A 100-gram serving of broccoli provides 34 kcal and is an excellent source (20% of the daily value) of vitamin C and vitamin K. Broccoli has a low content of carbohydrates, protein, fat and dietary fiber. It also contains carotenoid compounds lutein and zeaxanthin, which are 6 times less in it than in ordinary cabbage.

Important! The American Diabetes Association advises limiting the use of refined starches from cereals. They are considered the most harmful to the body, especially for people who have high blood sugar.

What to use starchy vegetables with?

Starchy vegetables contain a lot of carbohydrates, which causes metabolic difficulties in people with diabetes. Carbohydrates increase blood sugar faster than other types of foods, such as proteins and non-starchy vegetables. In addition, a portion of starchy vegetables will be more high-calorie than non-starchy ones - this is important to consider for those who are trying to lose weight.

50 g of boiled potatoes contain about 70 calories and 15 g of carbohydrates, while 50 g of steamed broccoli contains 25 calories and 5 g of carbohydrates. Therefore, those on a diet need to maintain a balance of the ratio of those and other vegetables. Starchy vegetables should make ¼ of your plate, and non-starchy vegetables - ½. The rest (¼) of the plate is egg white, chicken, turkey, pork, fish, lean beef.To avoid excess calories and fats, choose starchy vegetables that can be cooked in a baked form or steamed. For example, replace french fries with baked.

Observing these simple rules, you will provide the body with the correct intake of nutrients, and yourself with health. It is important to keep in mind that resistant starch is more beneficial than fast-breaking starch.