However, according to nutritionists, misunderstandings surrounding starch not only lack scientific basis but also pose a potential risk of negative effects on health.
The most common misconception is that starch causes weight gain. In fact, starch is the main source of energy for the body. According to the British Nutrition Association, weight gain does not come from a single group of foods but from consuming too many calories over a long period of time. Whole wheat starches such as brown rice, oats, sweet potatoes also help you feel full longer and support better weight control than refined starch.
Another misconception is that people who want to lose fat or exercise should not eat starch. Dr. David Katz, a nutritionist at Yale University (USA), said that starch plays an important role in maintaining brain and muscle function. Excessive starch cutting can lead to fatigue, reduced concentration and reduced performance.
Many people also believe that starch increases blood sugar dangerously. According to Australian nutritionist Rosemary Stanton, the important thing is not whether to eat starch or not but whether to choose the right type of starch and portion sizes. Starch rich in fiber helps slow down the absorption of sugar, thereby limiting blood sugar fluctuations.
The most worrying thing is the trend of completely removing starch in the long term. Experts warn that this can disrupt metabolism, cause B vitamin deficiency and affect heart health.
Experts recommend that instead of boycotting starch, each person should prioritize good starch, eat the right amount and combine it with protein and healthy fats. The right understanding of starch not only helps you eat more scientifically but also protects your long-term health.
