Starch food is one of the common foods in the meal, not only Asian, European but all over the world consider starch as one of the main foods.
Starch has many different types, and each has a different effect on the body so that the effect is even different at every time of day when you load them.
Many people think that you eat more carbohydrates will cause weight gain or lack of starch will affect overall health!
So how should we get carbs, and how do we use them at what time?
The starch in Greek is Amidon, the carbohydrate polysaccharide containing a mixture of amylose and amylopectin that varies depending on the starch type.
Starch comes from different plants with different physical properties and chemical composition.
The above basic information certainly can not satisfy you when you want to know what starch is, right? Perhaps its name is not strange, but certainly, not everyone is knowledgeable enough to understand starch or carbohydrates.
Want to learn more about what starch or carbohydrates are? Then start sharing below! Now BellyFatZone invites you to refer to this article together!
What is the starch definition?
Starch or carbohydrates are also called carbohydrates (Carb). Starch is naturally made by plants like fruits and vegetables like grains.
Starch and protein, and fat are the most important ingredient in our diet and many animals.
In addition to being used as food, starch is also used to produce paper, wine,… Starch is separated from wheat, roots, and tubers such as cassava, potatoes.
More specifically, sweet carbohydrates exist in sugar, fiber, and starch. They provide energy to the body, structure of cells, tissues, help the digestive system work better, and support the brain and nervous system's development.
This substance is found in rice, brown rice, cassava, cereals, vegetables, fruits, legumes, milk powder, etc.
Physical modification method: A pure starch modification method using physical forces such as pressing, compressing starch to change some of its properties to suit starch applications and products. Denaturation.
Chemical denaturation method: Using necessary chemicals to change the properties of starches, the main products of this method are acid-treated starches, phosphate starches, …
Enzymatic hydrolysis: The most advanced starch modification method in the world today. The products of this method are glucose, fructose, polyols, amino acids, …
That's what defines starch as well as carbohydrates.
But not stop there because this is just basic knowledge.
What you need to know is their role and how to support the gym or bodybuilder.
Start digging deeper into starches!
The role of carbs in health
Starch will provide energy for the activities and functions of the body. Once in the body, they turn into glucose.
Glucose is used by the cells as energy for biochemical activities; the excess will turn into fat.
That is why if you want to lose weight, there is a diet that many people apply that is the Low – Carb menu.
But powdered sugar helps build cells and tissues, helps the digestive system work well, eliminates toxic substances.
Starch plays an important and essential role in children's health. It is the main source of energy for the mobilization and control of other motor organs.
They also support developing the brain and nervous system, helping the child's nervous system work effectively.
The good starch source is also useful for gym, bodybuilding.
Good sources of starch are high in fiber, not high in blood sugar, and completely natural. Those are the carbs you need to absorb.
Starch digestion speed varies, depending on their origin. The ruler is due to starch's digestion speed called GI (Glycemic Index), also known as the glycemic index.
Starches with a high GI will digest more quickly than carbs with a low GI.
These are the roles of starches and starches in our bodies.
You should know that everything has two starches.
There will be good and bad starches. What you need to do is to know which carbs are good and bad, and then know how to add them properly.
If you want to know, then read right away!
Distinguish good and bad starches
High GI foods (Simple Carbs – Bad Carbs) contain fast-digesting glucose. Therefore, after eating these foods, the blood glucose level will skyrocket rapidly but also decrease rapidly.
Low-GI foods (Good Carbs – Carbs) contain slow-digesting glucose. Therefore, after eating slow-digesting foods, the blood sugar level rises slowly and decreases slowly, helping stabilize energy and health benefits.
This next section will be good starches that weight loss people can consider supplementing their menu.
8 starches good for weight loss
Studies all say that eating a lot of carbs is likely to cause weight gain. But it is only true when you are not choosing starch. If you eat the right carbs below, it's not only good for your health; it can even help you lose weight!
Barley contains 6 g of soluble fiber, making you feel full, helping to lower cholesterol and blood sugar. It also contains other benefits like reducing inflammation, stabilizing blood sugar and barley, and digestion.
Pasta or whole-grain bread are whole-grain foods full of nutrients and fiber, making you feel full longer.
Lentils, chickpeas, peas, etc., are all good for weight loss if a diet high in beans for 1 month will help you lose weight more effectively than similar diets but do not have beans.
People who eat beans also reduce bad cholesterol levels and lower blood pressure.
Black beans are also a good source of protein and fiber, which help you stabilize blood sugar and provide energy for building muscles. Just 1 cup of black beans contains up to 12 g of protein, 9 g of fiber.
100 g of oats contains up to 10 g of protein and provides stable energy to build muscle, effective weight loss; Oats also help reduce the risk of heart disease.
It helps to fill the stomach faster and keep it full longer. If you eat 2 bananas daily, reduce belly fat by 50%.
Apples are a good source of fiber; eating about 19 grams of soluble fiber daily will help you lose belly fat by 3.7% in five years. Apples also contain the highest phytonutrients and antioxidants.
Sweet potatoes contain slow-digesting starches that help digestion slower to fill you up and provide you with longer energy and contain more fiber and nutrients and help burn fat.
It contains many proteins, calcium, beneficial bacteria; yogurt is a great food for you to lose weight. In 4 to 12 weeks, people who took the two nutrients found in yogurt could lose more weight than the other two diet groups.
Yogurt helps with beautiful skin weight loss.
But it's not done yet… Once you understand and know how good starch is for you, then what you need to do next is to learn how to use starch, sugar, how to optimize the best.
How the body uses carbs
After ingesting carbs into the body, the carbs are converted into glucose to produce energy for the muscles and brain to function.
If the body does not need to use glucose energy at the time of loading, this glucose will turn itself into glycogen for storage when needed.
There are two places on the body to store glycogen: muscle and liver. Whenever the body needs energy, glycogen is broken down to form glucose for use.
If the body is already filled with glycogen in the muscles and liver, the excess carbohydrates will become fat. That is also the reason why people who lose fat are advised to eat starch.
Therefore, you need to know how to calculate and eat enough carbs per day, not excess energy to support the body, exercise, and not storing too much, causing excess fat.
Read more: How to Use Carrot Juice For Weight Loss?
The best time to use starch is 1 day.
Once you understand the definition of starch, what a carbohydrate is, you should not ignore how to use starch effectively.
- Breakfast: After waking up, glycogen content has decreased significantly. Therefore, you need to know to eat starchy foods to restore lost glycogen. You can use fruits, oats, whole grains as the best option.
- Approximately 2-3 hours before exercising: Loading carbs will help them convert all into glycogen stored in the blood and muscles during exercise.
- 1-2 hours after training: This is when you need to keep your insulin levels relatively to help the recovery and regeneration of glycogen in the muscles and liver.
Above is all the knowledge from what defines starch, carbohydrates are what comes to the role, effects, and how to use it to be effective and best for bodybuilders or gyms.
Carb Science: Good Starch vs. Bad Starch- Thomas DeLauer
At the same time, this article has also shared with you more useful information from the starches that help people lose weight.
- Top Low-Calorie Density Foods List Help You Eat Comfortably No Gaining Weight
- How To Burn Calories Effectively Reduce Belly Fat Quickly?
- Benefits of Peanut Butter for the Gym – You Should Add it to the Menu Now
Hopefully, the information above has helped to gain some more knowledge about “healthy starch foods starch solution rules ” and bring some small to you. Please share this article if you feel it is useful. Thanks!