Q: Everyone says that eating starch will make you fat, so you can't eat starch if you want to lose weight. Is this correct?
A: wrong! In fact, it is not starch that makes you fat, but excessive calorie intake. Therefore, we should pay attention to how many calories we consume every day, not how much starch we eat. According to the research of authoritative departments, 40% ~ 50% of the total calories in daily diet should be provided by starch. The saying that eating more starch can lead to obesity comes from the so-called protein diet, which leads to misunderstanding that eating protein can lose weight and eating starch will make you fat.
Eating only protein will indeed reduce the weight, but it is a chemical reaction in the body that cheats. The figures of weight loss are all water, but in fact, the fat on the body has not decreased. If you use high-protein diet, it will only put your health in danger; If protein is only ingested without any sugar, it will lead to dehydration in the body, and more seriously, if it leads to acid-base imbalance in the body, copper acid septicemia may occur. Therefore, for the sake of health, it is best not to use high-protein diet rashly.
Q: Does starch only exist in rice and pasta?
A: Starch contains a lot of sugar. Many foods that do not appear in the form of starch will also be converted into sugars in the body, such as sweets such as fructose or sugar, which can obviously taste sweet and belong to monosaccharides. However, this kind of food does not provide other nutrients except calories, and it also has negative effects on the body. These sweets will be digested quickly after entering the digestive organs, so they are not the best food choices.
Eating sweets often will not only increase the amount of free radicals in the body, but also may lead to diabetes. Therefore, we should choose high-quality compound sugars, such as whole grains, rice, pasta, etc. These foods can not only provide satiety, but also release heat slowly, so as to avoid always feeling hungry and eating constantly. These foods not only provide sugar, but also contain other nutrients such as vitamins and minerals.
In addition, most drinks contain too much sugar, which is also the cause of obesity. Remember, for every ten mouthfuls of fruit juice, about one mouthful is sugar. In addition, fruit juice and sweets are not only high in calories, but also cause chronic diseases.
Q: How to choose starchy food correctly?
A: In fact, the calorie of simple starch food is not very high, and it is often the cooking method that increases the calorie.
For example, potatoes are not very high in calories, but if they are cooked with cream, the calories are amazing. Because fried noodles and fried rice are cooked with a lot of cooking oil, the heat is naturally much higher than that of white rice and white flour. The same is true for bread. Some breads are made with a layer of oil crust and a layer of pastry, and fried doughnuts are full of oil. Therefore, the high calorie of these pasta should not be blamed on starch, but on oil.
To avoid getting fat, you can choose whole wheat bread or whole grains. Whole wheat pasta not only contains vitamin B group, but also contains a certain volume of fiber components, which not only reduces the proportion of starch, but also provides a full sense of satiety, thus reducing calorie intake. Balanced nutrition can avoid obesity, unbalanced diet, and excessive intake of oil and high-calorie food is the culprit of body deformation.
Q: I eat sweet potatoes every day to treat habitual constipation. Recently, it is said that sweet potatoes also have anti-cancer effects?
A: Of the 20 kinds of anticancer vegetables recently announced by the National Cancer Research Center of Japan, sweet potato ranks first. Japanese doctors found that the cancer inhibition rate of cooked sweet potatoes (98.7%) was slightly higher than that of raw sweet potatoes (94.4%) through a dietary survey of 260,000 people. Hospital in Philadelphia, USA also extracted an active substance-androsterone from sweet potato, which can effectively inhibit the occurrence of colon cancer and breast cancer.
Sweet potato is rich in essential nutrients such as starch, vitamins and cellulose, as well as mineral elements such as magnesium, phosphorus and calcium and linoleic acid. These substances can maintain the elasticity of blood vessels and are very effective in treating habitual constipation. Unfortunately, most people think that eating sweet potatoes will make people fat and dare not eat them. In fact, on the contrary, sweet potato is an ideal diet food, its calorie is only 1/3 of that of rice, and because it is rich in cellulose and pectin, it has the special function of preventing sugar from transforming into fat.
Common starch food calorimeter
White rice 1 bowl 1 188.5 coke
Steamed bread 1 piece 1862.3 coke
White bread 1 slice 3 13.9 coke
Spaghetti 1 serving 138 1. 1 coke
Sweet potato 1 piece (small) 6 19.4 coke
Potato 1 669.6 coke
Rice flour 1 bowl 552.4 jiao
3 pieces of soda biscuit 3 18. 1 coke