According to Dr. Abby Langer, a nutritionist in Canada, complex starches, which are high in fiber, help digestion slow down, reduce cravings and limit increased blood sugar after meals. People who are losing weight do not need to abstain from starch, just need to prioritize quality starch sources, she emphasized.
Oatmeal, creates long-lasting satiety, stabilizes blood sugar
Oatmeal is rich in beta-glucan, a type of soluble fiber that helps slow digestion, prolong the feeling of fullness and limit increased blood sugar after meals. This is a top choice for a weight loss breakfast.
Brown rice, rich in B vitamins and minerals
Brown rice retains the bran layer, providing fiber, magnesium, manganese and vitamin B, supporting energy metabolism and improving gut health.
Sweet potatoes, starch absorb slowly, rich in antioxidants
Sweet potatoes help reduce appetite thanks to their low glycemic index and contain antioxidants such as beta-carotene, which are good for metabolism and immunity.
Quinoa (quinoa), good for practitioners
Quinoa provides a source of high-quality starch, containing all 9 essential amino acids, supporting muscle recovery and is very suitable for high-intensity athletes.
Whole wheat bread, rich in fiber, double the white bread
This whole-grain starch helps stabilize blood sugar and create a feeling of fullness quickly, suitable for a healthy breakfast or snack.
Corn, good for metabolism and vision
Corn is rich in fiber along with lutein and zeaxanthin, two antioxidants that support metabolism and are good for eye health.
According to the Harvard Nutrition Center T.H. Chan, a sustainable weight loss diet requires combining whole grain starch with protein, good fats and green vegetables. Choosing the right starch helps maintain energy, avoid fatigue and supports safe weight loss.
