Unlock Sustainable Weight Loss: 8 Superfoods and the Truth About Starch

Are you struggling to lose weight despite following various diets and exercise plans? Do you feel frustrated and hopeless about your body shape and health? If so, you are not alone. Many people face the same problem and wonder why they can’t achieve their weight loss goals. The answer may lie in the type and quality of carbohydrates you consume. In this article, we will explain how starchy foods can help you burn fat, boost your metabolism, and improve your digestion. You will learn about:

• Why You Can’t Lose Weight and How to Fix It
• Foods rich in dietary fiber are the best!
• Recommended Eight Starchy Foods
  • Beans
  • Pumpkin
  • Oats
  • Corn
  • Almonds
  • Sweet Potato
  • Banana
  • Blueberries
• Tips for Incorporating Starchy Foods into Your Diet
• Frequently Asked Questions
  • How much starchy food should I eat per day?
  • What are some examples of non-starchy foods?

Table of Contents

• Why You Can’t Lose Weight and How to Fix It
• Foods rich in dietary fiber are the best!
• Recommended Eight Starchy Foods
  • Beans
  • Pumpkin
  • Oats
  • Corn
  • Almonds
  • Sweet Potato
  • Banana
  • Blueberries
• Tips for Incorporating Starchy Foods into Your Diet
• Frequently Asked Questions
  • How much starchy food should I eat per day?
  • What are some examples of non-starchy foods?
• Reference

Why You Can’t Lose Weight and How to Fix It

Relying on dieting to lose weight? Is starch considered the main culprit for obesity?

Do you often rely on dieting to lose weight? Do you find yourself craving all kinds of food and indulging without worries after a few days of dieting? In various weight loss experiences and articles, there is often a seemingly paradoxical claim that not eating starch can quickly make you slim down in a short period. This idea blatantly labels starch as the main culprit for obesity.

However, once you stay away from starch foods like white rice, noodles, and bread for a few days, you may start experiencing dizziness, weakness in limbs, and eagerly head to the kitchen to eat heartily. At this point, you may start wondering if it’s your own “weak willpower” that leads to the failure of avoiding starch. It’s not about avoiding starch; it’s about consuming the right kind of quality starch.

The starch we consume transforms into glucose in the body, providing energy to the nervous system and organs at all times, helping maintain stable emotions and focus for various physical activities.

If you completely avoid starch, the brain will activate the stress hormone “cortisol” in the absence of glucose, making you desperately seek carbohydrate intake. This is why enduring excessive hunger can lead to the tragedy of binge eating. Furthermore, long-term starch deprivation can cause hormonal imbalance, resulting in the infamous “yo-yo effect”—the more you reduce, the fatter you become.

Therefore, instead of completely rejecting starch, understanding how to consume “quality starch” allows us to have a healthier and more effective weight loss journey. But what is quality starch, and how can we identify it?

Foods rich in dietary fiber are the best!

Speaking of quality starch, the bestselling book “The 100-Calorie Diet” ranked first on the New York Times bestseller list reminds us that highly refined, processed, and easily digestible poor-quality starch will create a large amount of waste and toxins that accumulate in our intestines, similar to “false fat,” causing bloating, constipation, and weight gain.

On the contrary, quality starch is rich in dietary fiber, which can slow down the digestion and absorption of carbohydrates, reduce the blood sugar spike, and prevent the accumulation of fat. Dietary fiber can also increase the feeling of fullness, reduce the intake of other high-calorie foods, and help regulate the intestinal function, promoting the excretion of waste and toxins.

According to the World Health Organization, the recommended daily intake of dietary fiber for adults is at least 25 grams, but most people do not meet this requirement. Therefore, choosing foods that are high in dietary fiber and low in calories can help us achieve our weight loss goals without sacrificing our health and happiness.

Recommended Eight Starchy Foods

Starchy foods are often misunderstood as fattening and unhealthy, but the truth is that they can be very beneficial for weight loss and overall health. Starchy foods are rich in dietary fiber, which can help you feel full longer, regulate blood sugar levels, lower cholesterol, and improve digestion. However, not all starchy foods are created equal. Some are more refined and processed, which can spike your blood sugar and lead to weight gain. Therefore, it is important to choose the right kinds of starchy foods that are natural, whole, and nutritious. Here are eight starchy foods that you can enjoy without worrying about your waistline.

Beans

Beans such as soybeans, black beans, red beans, and kidney beans provide rich dietary fiber and some carbohydrates that won’t make you gain weight. According to reports from Central News Agency, people who frequently consume beans tend to have a lighter weight compared to others. Beans are also a great source of plant-based protein, which can help you build muscle and burn fat. Moreover, beans contain various phytochemicals, such as flavonoids and anthocyanins, that have anti-inflammatory and antioxidant effects. You can add beans to your salads, soups, stews, or make them into hummus or bean burgers.

Pumpkin

Pumpkin is another excellent food high in dietary fiber and low in carbohydrates, often used in various weight loss meals. It not only provides a sense of fullness but also contains abundant vitamin E, which can suppress free radicals and prevent aging that may occur during weight loss. Pumpkin is also rich in beta-carotene, a precursor of vitamin A, which can enhance your immune system and protect your eyesight.

Oats

Many studies have confirmed that oats can effectively lower cholesterol, increase metabolic activity, and significantly improve cardiovascular health. Compared to other refined starches such as white rice and noodles, oats contain more vitamins and minerals, such as magnesium, iron, zinc, and selenium. Oats are also high in beta-glucan, a type of soluble fiber that can slow down the absorption of glucose and reduce the risk of diabetes. You can enjoy oats as a breakfast cereal, bake them into oatmeal cookies, or make them into oat milk.

Corn

Corn has low calories, with only 66 calories per 100 grams of natural corn, which is a quarter of the calories in brown rice! Studies have also confirmed that corn contains metabolic enzymes, which can reduce blood fat and soften blood vessels. Corn is also a good source of lutein and zeaxanthin, two carotenoids that can protect your eyes from macular degeneration and cataracts.

Almonds

Almonds are rich in vitamin B1, which enhances the efficiency of converting carbohydrates into energy, promotes blood circulation, and improves fatigue caused by low blood pressure. Almonds are also high in healthy fats, such as monounsaturated and polyunsaturated fats, which can lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol. Almonds are also packed with antioxidants, such as vitamin E and polyphenols, which can protect your cells from oxidative stress and inflammation.

Sweet Potato

Sweet potatoes are also a classic weight-loss ingredient, high in fiber and low in calories. Digesting sweet potatoes leads to a slower rise in blood sugar, preventing a quick feeling of hunger and further preventing excessive calorie intake. Sweet potatoes are also rich in vitamin C, which can boost your collagen production and keep your skin elastic and youthful. Sweet potatoes are also a good source of potassium, which can balance your electrolytes and prevent muscle cramps.

Banana

Bananas contain dietary fiber formed by pectin and fructose, which can regulate intestinal environment and improve digestion. The absorbed energy is quickly converted for the body to use, without causing calorie accumulation and fat formation. Bananas are also rich in potassium, which can lower your blood pressure and prevent strokes. Bananas are also a good source of tryptophan, an amino acid that can increase your serotonin levels and improve your mood.

Blueberries

Berries are very beneficial to the body, especially blueberries, which contain 3.6 grams of dietary fiber in one cup, making it very high in content. Blueberries are also low in calories, with only 84 calories per cup, making them a perfect snack for weight loss. Blueberries are also loaded with antioxidants, such as anthocyanins, flavonoids, and phenolic acids, which can fight free radicals and prevent chronic diseases, such as cancer, diabetes, and Alzheimer’s. You can eat blueberries fresh, frozen, or dried, or add them to your yogurt, oatmeal, or muffins.

Tips for Incorporating Starchy Foods into Your Diet

Starchy foods can be a great addition to your weight loss diet, as long as you choose the right kinds and eat them in moderation. Here are some tips for incorporating starchy foods into your diet:

• Choose whole, natural, and unprocessed starchy foods, such as beans, oats, corn, and sweet potatoes, over refined and processed ones, such as white bread, white rice, and pastries.
• Eat starchy foods with protein and healthy fats, such as eggs, chicken, fish, nuts, and avocado, to balance your blood sugar and keep you satisfied longer.
• Limit your portion size of starchy foods to about a quarter of your plate, and fill the rest with non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and carrots.
• Avoid adding too much sugar, salt, butter, cream, cheese, or sauces to your starchy foods, as they can increase your calories and fat intake. Instead, use herbs, spices, lemon juice, vinegar, or salsa to add flavor and nutrition.
• Enjoy starchy foods as part of a balanced and varied diet, and not as the main or only source of your calories. Starchy foods can provide you with energy, fiber, and nutrients, but they cannot replace the benefits of other food groups, such as fruits, vegetables, dairy, and meat.

Frequently Asked Questions

How much starchy food should I eat per day?

The amount of starchy food you should eat per day depends on your age, gender, activity level, and health goals. According to the Dietary Guidelines for Americans, starchy foods should make up about 45% to 65% of your total daily calories. For example, if you need 2,000 calories per day, you should aim for about 225 to 325 grams of starchy foods per day. However, this is a general recommendation and may vary depending on your individual needs and preferences. You can use online calculators or apps to track your starchy food intake and adjust it accordingly.

What are some examples of non-starchy foods?

Non-starchy foods are foods that contain little or no starch, which is a type of carbohydrate that provides energy and raises blood sugar levels. Non-starchy foods are usually low in calories, high in water and fiber, and rich in vitamins, minerals, and antioxidants. They can help you feel full, control your appetite, and prevent overeating. Some examples of non-starchy foods are:

• Vegetables: such as broccoli, cauliflower, spinach, kale, lettuce, cucumber, tomato, mushroom, onion, garlic, etc.
• Fruits: such as apple, orange, grapefruit, lemon, lime, kiwi, strawberry, raspberry, etc.
• Protein: such as lean meat, poultry, fish, eggs, tofu, tempeh, nuts, seeds, etc.
• Dairy: such as milk, yogurt, cheese, etc. (choose low-fat or fat-free options)
• Healthy fats: such as olive oil, avocado, coconut oil, etc.

You can enjoy these non-starchy foods in various ways, such as salads, soups, stir-fries, smoothies, snacks, etc. However, be mindful of the portion size and the added sauces, dressings, or seasonings that may contain extra calories, sugar, or salt. Aim to fill half of your plate with non-starchy vegetables, a quarter with protein, and a quarter with starchy foods for a balanced and satisfying meal.

Reference

• American Diabetes Association. (2020). Non-starchy vegetables.
• Harvard T.H. Chan School of Public Health. (2021). Carbohydrates and blood sugar.
• Mayo Clinic. (2019). Weight loss: Feel full on fewer calories.
• MyPlate. (2021). Start simple with MyPlate.

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