Starches (Complex Carbohydrates): A Sustainable Source of Energy
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| Starch (Complex Carbohydrates) |
Importance of Starches:
Providing Sustainable Energy: Starches provide the energy the body needs during long periods of activity. They are gradually metabolized in the body, ensuring a steady supply of energy.
Improving Brain Function: The brain predominantly depends on glucose for its energy needs, which is obtained through the intake of starches, thereby improving cognitive function and concentration.
Feeling Full: Because starches are digested gradually in the body, they contribute to prolonged feelings of fullness, helping to avert sudden hunger cravings and the temptation to snack frequently.
Starches and Overall Health:
Starches play an essential role in a balanced diet, making it important to include them consistently for optimal physical and mental health.Here are some tips for incorporating starches into your diet in a healthy way:
Choose Healthy Sources: Prioritize starches from their natural and healthy sources, such as whole grains and root vegetables like sweet potatoes and carrots.
Balance Quantities: Maintaining a balanced intake of starches is crucial to avoid excessive consumption, which can lead to unwanted weight gain.
Consume Starches in Balanced Meals: Incorporate starches into balanced meals that also include protein sources, fruits, and vegetables to attain optimal nutritional balance.
Table: Nutritional Values of Some Common Starch Sources:
| Starch Source | Starch Amount (Grams) | Calories |
|---|---|---|
| Brown Rice | 1 Cup | 216 |
| Sweet Potato | 1 Cup Mashed | 180 |
| Oatmeal | 1/2 Cup | 153 |
| Lentils | 1 Cup | 230 |
Conclusion:
Starches are considered one of the most important nutrients the body needs to obtain sustainable and healthy energy. Properly integrating starches into our diet can significantly improve overall health and help sustain fitness and energy levels throughout the day. Therefore, it is crucial to prioritize the inclusion of starches in our daily meals in a healthy and balanced manner.
Sources and references
(https://www.who.int/news-room/fact-sheets/detail/healthy-diet)
(https://www.dietaryguidelines.gov/)
(https://academic.oup.com/ajcn/article/100/suppl_1/1S/4576518)
(https://www.nih.gov/news-events/news-releases/effects-added-sugar-sugar-sweetened-beverages)