The Hidden Health Risks of Excessive Starch Intake

8 months ago

Starch is a complex carbohydrate that is found in many foods, including bread, pasta, rice, potatoes, and vegetables. It is an important source of energy for the body, but excessive intake can lead to health problems. It is hard to come across one of the food, snacks or whatever we consumed that did not contain starch. So hard and because of this, we must be careful of the rate we consume them. I will suggest regularly, one who goes for a starch test in the hospital preferably 3 months intervals.

The truth is many of us are not aware of the health risks attached to excessive starch intake. I was also in that shoe for so long not until today when I decided to write this article. So many health risks excessive starch in our body can affect our body. With my little research, I have prepared a brief overview of the health risks of excessive starch intake which includes this:

(1). Weight gain and obesity

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Starch is broken down into glucose, which is a type of sugar. When we eat too much starch, our bodies may not be able to use all of the glucose, and the excess glucose is stored as fat. This can lead to weight gain and obesity.

A study published in the journal "Obesity" found that people who ate the most starch were more likely to be obese than those who ate the least starch. Another study, published in the journal "Diabetes Care", found that people with type 2 diabetes who ate a high-starch diet were more likely to have weight gain and other health problems than those who ate a low-starch diet.

(2). Blood sugar problems

Starch can cause rapid spikes in blood sugar levels. This can lead to insulin resistance, a condition where the body's cells become less sensitive to insulin. Insulin is a hormone that helps the body use glucose for energy. When cells become resistant to insulin, glucose builds up in the bloodstream, which can lead to type 2 diabetes.

A study published in the journal "Nature" found that people who ate a high-starch diet were more likely to develop insulin resistance than those who ate a low-starch diet. Another study, published in the journal "Diabetes", found that people with type 2 diabetes who ate a high-starch diet were more likely to have high blood sugar levels and other health problems than those who ate a low-starch diet.

(3). Gut health problems

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Some starches, such as those found in processed foods, can be difficult to digest. This can lead to digestive problems such as bloating, gas, and diarrhoea. A study published in the journal "Gastroenterology" found that people who ate a high-starch diet were more likely to have digestive problems than those who ate a low-starch diet.

Not only that but starchy foods can stick to teeth, which can promote the growth of plaque and bacteria. This can lead to cavities and gum disease. A study published in the journal "Journal of the American Dental Association" found that people who ate a high-starch diet were more likely to have cavities than those who ate a low-starch diet.

(4). Nutrient deficiencies

Eating too many starchy foods can displace other, more nutrient-rich foods in the diet. This can lead to nutrient deficiencies, such as iron, magnesium, and vitamin B. A study published in the journal "Nutrition Reviews" found that people who ate a high-starch diet were more likely to be deficient in iron than those who ate a low-starch diet.

Another study, published in the journal "American Journal of Clinical Nutrition", found that people who ate a high-starch diet were more likely to be deficient in magnesium than those who ate a low-starch diet.

The popular question many people might want to ask reason is, since you said it is Dangerous to consume excessive starch and most of the stuff I take daily contains starch, then how can I deal with it? Well, truly there are some ways you can balance your starch intake. There are some tips for balancing starch intake in your diet that you might consider:

: Choose whole grains over refined grains. Whole grains are a good source of fibre, which can help slow down the absorption of starch and prevent blood sugar spikes. Whole grains include brown rice, quinoa, whole wheat bread, and oatmeal. Refined grains include white bread, white rice, and pasta.

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Limit portion sizes of starchy foods: A good rule of thumb is to fill half of your plate with vegetables and fruits, and the other half with lean protein and whole grains.

Include fibre-rich foods in your diet: Fiber can help keep you feeling full and satisfied, which can help you avoid overeating.

Fiber-rich foods include fruits, vegetables, legumes, and whole grains.

Avoid processed foods and sugary drinks. Processed foods and sugary drinks are often high in refined starch and added sugar, which can contribute to weight gain and other health problems.

Combine starches with protein and healthy fats. Protein and healthy fats can help slow down the absorption of starch

It is important to note that not everyone is equally sensitive to the effects of starch. Some people may be able to tolerate a higher intake of starch than others. If you are concerned about your starch intake, it is best to talk to your doctor or a registered dietitian.