Starchy foods and carbohydrates

Starchy Foods and Carbohydrates

Starchy foods are an important part of a healthy diet and provide us with carbohydrates, which are our main source of energy. Foods like potatoes, bread, rice, pasta, and cereals should make up just over a third of what we eat, according to the Eatwell Guide.

When possible, choose wholegrain options and eat potatoes with their skins on for extra fiber. It's important to include some starchy foods in your daily meals.

Why Are Starchy Foods Important?

Starchy foods give us energy and are packed with essential nutrients. They contain not just starch, but also fiber, calcium, iron, and B vitamins. Some people believe starchy foods can lead to weight gain, but they actually have fewer calories than fat. Be mindful of added fats during cooking, as they can increase the calorie content.

Starchy Foods and Fiber

Wholegrain starchy foods and potatoes (especially with skins) are excellent sources of fiber. Fiber helps move food and waste through the digestive system and can keep you feeling full, which is helpful if you're trying to lose weight. Foods like potato skins, wholegrain bread, brown rice, and wholewheat pasta are great sources of fiber.

Some fibers from fruits, vegetables, and grains can also help lower cholesterol levels.

Tips for Eating More Starchy Foods

Here are some simple tips to help you include more starchy foods in your diet:

• Breakfast: Opt for wholegrain cereals or mix them with your favorite cereals. Porridge topped with fruit is a warm breakfast option.

• Lunch and Dinner: Consider a baked potato for lunch (eating the skin adds fiber). Instead of fried potatoes, try oven-baked wedges. Use more rice or pasta and less sauce, and don’t forget to add vegetables. Choose wholegrain or seeded breads, and try brown rice for a tasty salad.

Types of Starchy Foods

• Potatoes: A good energy source, potatoes provide fiber, B vitamins, and potassium. While they have some vitamin C, they don’t count toward the five daily portions of fruits and vegetables. They are healthiest when boiled, baked, or mashed with little added fat. Avoid fried potatoes.

• Bread: Wholemeal, granary, brown, and seeded breads are nutritious options. They offer energy, B vitamins, vitamin E, and fiber. If you prefer white bread, look for higher-fiber versions.

• Cereal Products: Wholegrain cereals contribute to your intake of iron, fiber, and B vitamins. Oats, barley, and rye are good choices. Be cautious with processed cereals that may be high in salt and sugar.

• Rice and Grains: These are energy-rich, low-fat options. Types include brown rice, couscous, and bulgur wheat. Remember to refrigerate cooked rice and grains if not eaten right away, as they can cause food poisoning if left out.

• Pasta: A healthy meal base, especially wholewheat or wholegrain pasta, which is higher in fiber. It should be stored according to package instructions.

Acrylamide in Starchy Foods

Acrylamide is a chemical that forms when starchy foods are cooked at high temperatures for a long time, such as frying or roasting. It may pose health risks, including cancer.

To reduce acrylamide levels at home, aim for a golden yellow color when cooking starchy foods. Follow cooking instructions carefully and consider boiling or steaming instead of frying to lower both acrylamide and fat content.

For more information on acrylamide, check the Food Standards Agency website.