According to clinical nutritionist umang Malhotra in Fitelo (India), consuming two sources of starch rich in carbohydrates such as rice with potatoes, sweet potatoes, chapati (a type of banh mi) served with pasta or pasta is popular in many cuisines.
However, this combination causes the total amount of carbohydrates and calories in the meal to skyrocket without bringing significant nutritional benefits. As a result, blood sugar and insulin increase rapidly, leading to fat accumulation, appetite and reduced energy.
When carbohydrates enter the body, they will be broken down into glucose to create energy. If not used promptly, excess glucose will be converted into fat.
Repeat insulin increase during a high-starch meal can slow down your metabolism, reduce fat burning, and make it more difficult to lose weight, explains nutritionist Malhotra.
Ms. Malhotra suggests replacing a source of starch with vegetables rich in fiber or protein. For example, instead of eating rice with potato curry (or eating rice with sweet potatoes), you can choose a vegetable-stir-fried soy sauce. Or instead of the garlic butter mixture served with pasta, use grilled vegetables or chicken, tofu.
These simple changes not only reduce the amount of starch but also help you stay full longer and increase the quality of nutrition for the meal.
Limiting double starch intake can bring many benefits such as improving digestion, stabilizing blood sugar and supporting sustainable weight loss.
This is a small step but brings a big change, contributing to building a healthier diet with a balance of fiber, protein and good fats, which is the key to metabolic health and ideal figure.
