Starchy foods are:

1, brown rice

(Whole grain starch) Compared with white rice, brown rice contains more nutrients, including B vitamins, vitamin E, vitamin K, dietary fiber and so on. Studies have found that replacing white rice with brown rice may reduce the risk of developing type 2 diabetes. Brown rice contains lignans, and a British study found that postmenopausal women who ate lignan-rich foods had lower body fat and body mass index.

2, yam (root starch)

Protein content is high, but the fat is very low, water-soluble fiber also brings a sense of satiety, is not easy to make people fat good choice. The best feature of yam is that it contains mucin, which prevents the accumulation of cardiovascular fat and helps digestion and absorption in the intestines.

3, lotus root (rhizome starch)

Lotus root is known as a good ingredient in Chinese medicine, raw lotus root is sweet and cold in nature, can clear the heat, cool the blood to stop bleeding, scattered blood stasis, suitable for dry mouth and fire; cooked, the nature of the cold to the warmth of the spleen, stomach, qi and blood, diarrhea, suitable for weak stomach and intestinal dyspepsia, people eat.

4, brown barley (mixed grain starch)

Barley has the effect of lowering blood lipids, blood sugar, and unrefined brown barley to retain more nutrients, including B vitamins, and calcium, phosphorus, magnesium, iron, potassium and other minerals. Research at the University of Taiwan found that brown barley can adjust the immune function, have anti-allergic effect.

5, corn (mixed grain starch)

Rich in vitamin B6, niacin, can stimulate gastrointestinal peristalsis, accelerate defecation metabolism. Corn in the zeaxanthin and lutein is a strong and powerful antioxidant, can accumulate in the macula of the eye, absorbing light in the harmful blue light, protect the retina.

6, mung beans (miscellaneous starch)

Although named "beans", but in fact belongs to the starchy food. Rich in dietary fiber, can reduce cholesterol, help gastrointestinal motility and promote defecation.

7, taro (root starch)

Rich in dietary fiber, can adsorb bile acid, accelerate cholesterol metabolism, but also to promote gastrointestinal motility. The potassium content is higher than other root food, which helps the body to discharge excess sodium and reduce blood pressure.

Expanded Information:

Starch has always been considered by many to be the enemy of weight loss, and Dr. Mike Duggar, M.D., has recently found that some of the most important ingredients in the diet are the starch. Dr. McDougal, M.D., recently discovered that certain starchy foods are not only healthy, but can also help with weight loss.

Many people often equate "carbohydrates" with "starch," but in fact the two are not the same. Taiwan Nutrition Foundation Executive Director Wu Ying-yung pointed out that carbohydrates are all carbon, hydrogen, and oxygen elements combined into a substance, of which fructose, lactose, glucose and other simple carbohydrates are the most easily broken down by the body in order to quickly provide energy.

Starch, on the other hand, is a complex carbohydrate that must be slowly digested and broken down by saliva and enzymes in the stomach and intestines before it can be gradually released into the bloodstream and transformed into nutrients, and because of this, the feeling of satiety gained from eating starch will last longer than eating sugar. In addition to providing physical satiety, starch is an essential element for people to maintain a happy mind.

People's Daily News - Stop skipping staple foods! Starchy foods can also help you lose weight