Choosing the right starch can help reduce the metabolic burden, while supporting the function of these two important organs.
According to nutritionists, healthy starches from whole grains and foods rich in fiber should be prioritized. Oatmeal, brown rice, sweet potatoes or whole wheat bread are popular choices. These starches have a low glycemic index, helping to stabilize blood sugar, reducing pressure on the liver in the process of glucose metabolism. At the same time, the fiber in them also supports the digestive system, limiting excess fat accumulation, one of the leading causes of fatty liver.
Dr. Susan Bowerman, Director of Global Nutrition at Herbalife Nutrition (USA), said: "A balanced breakfast with complex starch and lean protein can help the body warm up gently, while preventing metabolic diseases such as diabetes and obesity, which are closely related to liver and kidney health".
In addition to whole grains, beans are also an ideal source of starch. Green beans and black beans are not only rich in plant protein but also contain many antioxidants, which help reduce inflammation and protect liver cells. Elderly people or people at risk of kidney disease should limit refined starches such as cakes, vermicelli, and white noodles because they can easily increase blood sugar, increasing the risk of impaired kidney function.
In particular, sweet potatoes are considered a superfood for breakfast. This root is rich in beta-carotene and fiber, which both helps detoxify the liver and is good for the digestive system. You can eat boiled or steamed sweet potatoes with a little unsweetened yogurt to enhance the flavor while still maintaining health benefits.
