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How to replace starchy foods? and by what?

As part of a varied and balanced diet, starchy foods remain an essential source of fiber. Besides, the official recommendations do not cease to praise the merits of the starches which must constitute 60% of your nutritional intake.
But even if starchy foods provide a lot of energy, you still have to be able to spend it. Because to consume too much starches (rice, pasta) without moving, we are likely to gain weight.
So, either we move MORE, or we reduce the starchy foods, but beware!!! Without eliminating them completely, so you will have to move a little, matter of heart Health !


cereals-starchy

Replace Starches

One meal on two without any starchy foods can be a good solution! The evening of preference.


Good to know

Starches are part of the so-called complex (or polysaccharide) sugars and provide the same energy as a simple sugar (fruit, honey …).

One gram of sugar provides 4 calories. The simple sugars give an energy almost instantaneous but of short duration. They are excellent when you need energy quickly.

For example when you want to do intense exercise or hiking in the mountains. For their part, complex sugars (starches) are assimilated slowly by the organism.

They provide energy gradually over a longer period. So they are excellent at the beginning of the day.

Proteins are necklaces made of amino acids. Lipids are necklaces made of fatty acids. Our Starches, for their part, are necklaces made of simple sugars whose unity is GLUCOSE.

A single molecule of starch is a necklace of more than 3000 glucose molecules.


Starchy foods

Starches are foods of plant origin, made up of a high proportion of starch or more generally of complex carbohydrates. They may be parts of unprocessed plants (seeds, fruits, tubers, roots, stem) or products derived from the agro-food industry (flour, starch, pasta...).

According to governmental bodies, starchy foods would be the main source of human energy. From an evolutionary point of view, cereals would have been included in our diet for only 10,000 years, starting from the sedentarization of human beings. Before this period, they ate little or no starchy foods. The carbohydrates that starchy foods contain can be assimilated more or less rapidly (high or low glycemic index): although they possess complex carbohydrates, some starches are classified in "fast sugars".

The glycemic index

Starchy foods are not all "slow sugars". This notion is no longer used by dieticians since the year 2000 who prefer it that "complex carbohydrates," which simply corresponds to the presence of starch, without indicating the influence on blood sugar. To reflect this effect on the rise in blood glucose, we use the notion of glycemic index.

There are two forms of starch: amylose and amylopectin. Amylopectin is a branched form of starch, the fastest to digest, and most likely to be foods with a high glycemic index. Amylose is a linear starch that slowly releases glucose into the blood and is more likely to be foods with a moderate glycemic index.

The work on the glycemic index began in the 1980s. This measure is also modulated by the notion of "glycemic load", more effective to guide the consumer.

Examples of starchy foods

Cereals (seeds)

Oats, Wheat, Spelled, Kamut, Flax, Corn, Millet, Barley, Rice.

Fruits

Banana (unprocessed starch content decreases with maturity, but a ripe banana still contains much more than other fruits).
Chestnut.

Legumes

Dry Beans, Cultivated Lentil, Chickpea, Dry Peas, Soybeans.

Tubers

Yam, Sweet potato, Potato, Jerusalem artichoke.

Roots

Manioc, Parsnips.

Trunk

The sago from sago palm (Metroxylon sagu).

Finished products

Many finished products, industrial or artisanal, are made up largely of starches, such as pasta, bread, fries, chips, etc.


How and by what, replace starches?

Squash, pumpkin and red kuri squash

The potato is a starchy simple to cook that comes in multiple recipes. But you can concoct purees that are just as satiating and rich in fiber with vegetables! Pumpkin, Red kuri squash, Pattypan squash, Small squash the choice do not miss.

Tagliatelle of vegetables

Vary the flavors and culinary experiences. Conceive tagliatelle of zucchini and carrots by mixing tomato sauce and real Bolognese, you will feel like eating pasta.

Parsnip fries

To accompany your meat or fish. Why not try parsnip fries? A good alternative to taste other flavors! And in addition, your children will love to eat this vegetable a little sweet with the hands!

Green vegetables

It is not only starchy foods that will give you a sense of satiety! Think of green vegetables, rich in fiber that will fills you up! Do not hesitate to prepare vegetable salads, or to combine them with fish and meat! Broccoli, green beans, Brussels sprouts, so many ways to replace starches! You can accommodate them to your sauce with cheese or a knob of butter!

Oat bran

Are you a couscous fan? Tabbouleh? You can prepare your favorite recipes using oat bran. You just have to cook it to make it look like couscous grains! All you have to do is decorate it in your own way with vegetables, chickpeas, a little sauce and even lemon juice! But you can vary the pleasures by making recipes of gnocchi, pizzas, crumbles. A delight!

The konjac

Asian grocery stores are full of products to test! This is the case of konjac, which in addition to being satiating proves to be an excellent slimming ally thanks to its absorbing appetite suppressant properties and its low calorie content. This tuber originated in Asia reduced to flour allows to cook pasta including shirakati vermicelli or gohan pearls! What to hold to the belly without affecting your line. And you can add tomato sauce, as for traditional pasta. The strong smell of little fish will smear some, but just let them soak in water and rinse thoroughly.

Tofu

Vegetarians are familiar with this miracle product, which avoids deficiencies and nourishes! The advantage of tofu? It has a neutral taste, which allows it to be cooked with other ingredients without altering its flavors. If you want to eat tabbouleh without semolina, you just have to mix tofu and put it in a pan so that it has the consistency and texture of the semolina. You then give free rein to your creativity.

The quinoa

Nothing like legumes to replace starches. Do not hesitate to test the quinoa and incorporate it into your menus. Indeed, this pseudo cereal surnamed by the Incas "mother of all seeds" contains insoluble fibers that absorb water, swell in the intestine and stimulate intestinal transit. Just imagine that 125ml of quinoa contains as much fiber as a slice of bread! Do not deprive yourself! You can make quinoa salads by adding tomatoes, zucchini, tuna!

Buckwheat

Buckwheat is the darling of gluten intolerant! Buckwheat is not listed among grasses, but it resembles it in its many nutritional qualities. Indeed, it makes it possible to manufacture flour to make galettes in particular! Therefore, you can very well replace your starchy foods with a meal of galettes with egg, ham, grated cheese. Buckwheat seeds are extremely nutritious and rich in plant proteins, soluble fiber, antioxidants and calcium. You can consume it in the form of grains in the same way as couscous or bulgur.

The lentils

Lentils are part of legumes. Rich in iron, antioxidants, with a very low glycemic index, they are extremely digestible and can be cooked in salads raised with mustard and herbs of Provence. Their high protein and mineral content makes them truly traditional gold mines. Rich in fiber, they bring the same sense of satiety as starchy foods. For a complete and balanced meal, do not hesitate to associate them with salmon and seasonings!


Eat Better, Live Old and Mostly Healthy!




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Sources
FÉCULENT: Définition de féculent » Centre national de ressources textuelles et lexicales (CNTRL)
Félix Gaffiot, Dictionnaire latin-français, Hachette, 1934
D. J. Jenkins, T. M. Wolever, R. H. Taylor, H. Barker, H. Fielden, J. M. Baldwin, A. C.Bowling, H. C. Newman, A. L. Jenkins et D. V. Goff, « Glycemic index of foods: a physiological basis for carbohydrate exchange », Am. J. Clin. Nutr., 1981
Ludwig, « The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease », 2002
Amin Esfahani, Julia M. W. Wong, Arash Mirrahimi, Chris R. Villa et Cyril W. C. Kendall, « The application of the glycemic index and glycemic load in weight loss: A review of the clinical evidence 2011




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