However, nutritionists confirm this is a misconception. The problem lies in choosing the type of starch, not self-starch.
According to the Harvard Institute of Nutrition & Health (USA), starch is the main source of energy for cells, especially the brain. Long-term elimination of starch can lead to fatigue, loss of concentration, reduced metabolism and digestive disorders. Carbohydrates are essential fuel. It is important to prioritize complex starches, which help release slow and stable energy, says nutritionist Dr. Walter Willett.
Complex starch is abundant in brown rice, oats, sweet potatoes, whole grains. They contain soluble fiber, which helps stabilize blood sugar and prolong the feeling of fullness. On the contrary, refined starches such as white bread, instant noodles, and cakes are the culprits of the rapid increase in blood sugar, causing belly fat accumulation.
Another common misconception is that eating starch in the evening will increase weight. According to sports nutritionist Alan Aragon (USA), the body does not distinguish between the time of eating starch; the important thing is the total energy of the day. If you eat healthy starch, combine protein and fiber, the dinner is still completely safe.
Quitting starch also makes many people crave sweetness, leading to eating more dessert. This is the reason why some strict low-carb diets cause people to gain weight after stopping. The body always finds a way to balance. When carbs are deficient, the brain stimulates the need to eat more sugar, Alan Aragon says.
Experts recommend that adults should let starch account for 45-65% of total energy per day, prioritize whole grains and combine good fats such as olive oil, avocado, nuts. In addition, maintaining regular exercise helps the body use starch more effectively, limiting fat storage.
Starch is not as scary as many people think. When understood correctly and eaten correctly, starch not only supports weight loss but also improves gut health, increases energy and balances nutrition. The important thing is to make smart choices, instead of eliminating them completely.
