Starchy foods are a crucial part of a healthy diet, providing our bodies with essential carbohydrates for energy. The Eatwell Guide recommends that starchy foods, including potatoes, bread, rice, pasta, and cereals, should make up just over a third of our daily food intake. Choosing wholegrain options and consuming potatoes with their skin offers the added benefit of increased fiber.
Why Starchy Foods Are Important
Starchy foods are a primary energy source and deliver vital nutrients, including fiber, calcium, iron, and B vitamins. Despite misconceptions, starchy foods contain fewer calories per gram than fats. The key is to be mindful of added fats during cooking and serving, as these can significantly increase the calorie content.
The Role of Fiber in Starchy Foods
Wholegrain starchy foods and potatoes, especially when eaten with their skin, are excellent fiber sources. Fiber, found in plant cell walls, aids digestion by helping food and waste move through the gut. Potato skins, wholegrain bread and cereals, brown rice, and wholewheat pasta are rich in this type of fiber.
Fiber promotes bowel health and creates a feeling of fullness, which can prevent overeating. This makes wholegrain starchy foods and skin-on potatoes a smart choice for those aiming to manage their weight. Some fibers, present in fruits, vegetables, oats, and pulses, can even help lower cholesterol levels.
Simple Ways to Incorporate More Starchy Foods
Here are some easy tips to boost your starchy food intake:
Breakfast
- Opt for wholegrain cereals or mix them with your favorite breakfast cereals.
- Enjoy plain porridge with fruit for a comforting winter breakfast.
- Combine whole oats with fruit and low-fat, lower-sugar yogurt for a refreshing summer breakfast.
Lunch and Dinner
- Try a baked potato for lunch, keeping the skin on for extra fiber.
- Bake potato wedges in the oven instead of frying them.
- Increase the rice or pasta portion and reduce the amount of sauce, but always include vegetables.
- Choose seeded, wholemeal, or granary breads for added fiber.
- Prepare a tasty rice salad with brown rice.
A Detailed Starchy Foods List
Let’s explore some specific types of starchy foods in more detail:
Potatoes
Potatoes are a versatile and nutritious starchy food, providing energy, fiber, B vitamins, and potassium. They also contribute significantly to our vitamin C intake in the UK. They don’t count towards your five daily servings of fruits and vegetables due to their primary role as a carbohydrate source, but they are still essential in a balanced diet.
When preparing potatoes, opt for boiling, baking, mashing, or roasting with minimal fat or oil and no added salt. Avoid unhealthy options like French fries and chips cooked in oil or served with salt. Use low-fat or polyunsaturated spreads or small amounts of unsaturated oils like olive or sunflower oil. For mashed potatoes, choose lower-fat milk options.
Keep the skins on potatoes whenever possible to retain more fiber and vitamins. When boiling potatoes, use only enough water to cover them and cook them briefly to minimize nutrient loss. Store potatoes in a cool, dark, and dry place to prevent sprouting. Avoid consuming any green, damaged, or sprouting parts of potatoes, as they contain harmful toxins.
Bread
Bread, especially wholemeal, granary, brown, and seeded varieties, is a valuable part of a healthy, balanced diet. Wholemeal and brown breads provide energy, B vitamins, vitamin E, fiber, and various minerals. White bread offers some vitamins and minerals, but it contains less fiber than wholegrain options. Consider higher-fiber alternatives if you prefer white bread.
Concerns about food intolerances, wheat allergies, or weight gain sometimes lead people to avoid bread. However, eliminating entire food groups can result in nutrient deficiencies. Consult a healthcare professional if you suspect a wheat allergy or intolerance.
Cereal Products
Cereal products, derived from grains, offer essential nutrients like iron, fiber, B vitamins, and protein, especially when consumed as wholegrains. Higher-fiber cereals can also provide a sustained release of energy. Common wholegrain cereals include wheat, oats, barley, rye, and rice.
When purchasing cereals, carefully examine food labels to compare different products, as many in the UK are refined with low wholegrain content and may contain high levels of added salt and sugar.
Rice and Grains
Rice and grains are excellent starchy food choices, providing energy, low in fat, and budget-friendly. A wide variety of options are available, including quick-cook, arborio, basmati, long grain, brown, short grain, wild rice, couscous, and bulgur wheat.
In addition to carbohydrates, rice and grains, especially brown and wholegrain varieties, offer fiber and B vitamins.
Serve rice and grains immediately after cooking whenever possible. If not, cool them within one hour and refrigerate them until reheating or using them in a salad. Discard any rice or grains left at room temperature overnight. Reheat rice thoroughly to a core temperature of 70°C for two minutes, ensuring it’s steaming hot throughout. Reheat rice only once and ensure it has been chilled safely before reheating.
Pasta
Pasta is a versatile and healthy base for meals, made from durum wheat and water, and containing iron and B vitamins. Wholewheat or wholegrain pasta is a healthier choice due to its higher fiber content, which promotes a feeling of fullness for longer.
Acrylamide Considerations
Acrylamide, a chemical formed when starchy foods are cooked at high temperatures for extended periods, has been linked to cancer. To minimize acrylamide exposure at home, follow these tips from the Food Standards Agency:
- Aim for a golden yellow color when baking, toasting, roasting, or frying starchy foods.
- Carefully follow cooking instructions on packaged food products.
- Maintain a varied and balanced diet, focusing on starchy carbohydrates and consuming your 5 A Day.
Conclusion
Incorporating a variety of starchy foods into your diet is vital for maintaining energy levels and overall health. By choosing wholegrain options, preparing foods with minimal added fats, and practicing safe storage and cooking methods, you can maximize the nutritional benefits and minimize potential risks. Remember to consult with a healthcare professional or registered dietitian for personalized dietary advice.
