Do you know the worst way to eat starchy foods?
Starchy foods include potatoes, sweet potatoes, taro, etc. People who survived the "Three Years of Natural Disasters" in the 1960s might still get chills and an upset stomach just thinking about them. This is because foods like sweet potatoes were almost a mandatory part of every meal in some regions at the time. Now, with a greater variety and abundance of food, we still recommend starchy foods for their inherent health benefits. A few years ago, the US Department of Agriculture listed starchy foods as the number one among its top ten healthy foods.
The main component of starchy foods is starch. Starchy foods contain a special type of starch called resistant starch, which is classified as a dietary fiber. This starch is resistant to digestive enzymes, so it stays in the stomach for a longer period after consumption and is not digested or absorbed in the small intestine. It is only fermented and broken down by probiotics such as Bifidobacterium, Lactobacillus, and Enterococcus in the large intestine, producing short-chain fatty acids that serve as an energy source for colon cells. This enhances colon function and helps prevent constipation. Therefore, after eating starchy foods, people feel fuller for longer, are less likely to feel hungry, and their blood sugar rises slowly, allowing for a more sustained blood sugar level over time.
In addition, the rich dietary fiber in starchy foods absorbs water and expands in the digestive tract. While enhancing intestinal peristalsis, it also increases the volume of stool, making it particularly effective for preventing constipation. Starchy foods are not high in fat, accounting for only 0.1%. As long as the amount consumed is not excessive and does not exceed energy requirements, it will not be stored as fat. Furthermore, starchy foods are also rich in vitamins.
The cooking method for starchy foods is also very important. Boiling or making soup allows for good nutrient absorption. Improper cooking methods can lead to significant loss of vitamins, especially deep-frying, which adds fat and doubles the calorie content. Therefore, it is best to avoid eating french fries and roasted sweet potatoes.