Starch is often considered the "guest" of weight gain, however, many scientific studies show that not all types of starch are harmful.
First of all, it is necessary to distinguish between refined carbohydrates and complex carbohydrates.
Refined starches such as white rice, white rice, and industrial pasta have been stripped of most of their fiber and nutrients, causing blood sugar to rise rapidly after eating, thereby stimulating insulin - a fat storage hormone.
In contrast, complex starches in brown rice, sweet potatoes, oats, beans... digest more slowly, helping to maintain a feeling of fullness for a long time and control stable blood sugar levels.
One study found that people who eat a diet rich in complex starches and fiber tend to reduce belly fat more effectively than those who eat refined starch.
In addition, resistant starch is abundant in green bananas, cooling potatoes, and pickled oats, which are not digested in the small intestine but fermented in the large intestine, helping to feed intestinal probiotics and improve fat metabolism.
Another effective strategy is to eat starch during the day, especially before or after exercise, when the body needs energy. This helps starch be converted into glycogen instead of stored as fat. At the same time, combining starch with protein and good fats will slow down glucose absorption, thereby helping to control weight.
No need to completely remove starch to lose weight. Instead, just eat the right type - the right time - the right way, you can still lose weight without having to give up the familiar rice dish or slice of morning banh mi.
