All green plants produce starches during photosynthesis. Because the edible starchy parts of plants are energy-dense, they have been bred for human consumption since the agricultural revolution and now make up a large part of the modern Western diet. In fact, many people routinely eat starches at every meal. It's not unusual to have cereal or toast at breakfast, something sandwiched in bread at lunchtime and pasta, potatoes or rice with dinner. The most common sources of starch carbohydrates are discussed below.
Wheat, rice, oats and corn are the cereal grains most commonly consumed in modern Western nations. Together they make up the primary source of starch in the diet. Grains are ground into flour for breads, tortillas, pasta, noodles, cakes, cookies, crackers and crunchy snacks. They are puffed, flaked or rolled to make breakfast cereals. Dried rice only requires boiling and corn can even be cooked and eaten on the cob.
Refined grain products contain a higher percentage of starches than whole grains. White flour and white rice are stripped of their outer bran and inner germ during the milling process so that only the starchy endosperm remains. Whole grains retain the natural fiber and protein found in less starchy parts of the seed.
Legumes are seeds or fruits that grow in a pod. They include peas, beans, lentils and peanuts. Although legumes are high in starches, they are also eaten for their protein and fiber. Some examples of legumes found in Western diets include kidney beans, pinto beans, lima beans, broad beans, split peas, green peas and black-eyed peas. Americans frequently consume legumes in the form of peanut butter.
All root vegetables are high in starchy carbohydrates compared to the leafy green variety. Potatoes, yams and sweet potatoes are the starchiest. Eaten with the skins intact, they can also be a good source of fiber. Members of the pumpkin family such as acorn and butternut squash are another category of starchy vegetable.
Most fruit contains high levels of sugars and low levels of starches. The main exception in the Western diet is bananas. Other starchy fruits include plantain and breadfruit.
Nuts tend to contain moderate amounts of starch carbohydrates balanced by fat, protein and fiber. However, chestnuts and acorns are so starchy that they can be dried, ground into flour and used to make bread. The Chinese extract the starch from water chestnuts and use it to thicken sauces.
Wheat, rice, oats and corn are the cereal grains most commonly consumed in modern Western nations. Together they make up the primary source of starch in the diet. Grains are ground into flour for breads, tortillas, pasta, noodles, cakes, cookies, crackers and crunchy snacks. They are puffed, flaked or rolled to make breakfast cereals. Dried rice only requires boiling and corn can even be cooked and eaten on the cob.
Refined grain products contain a higher percentage of starches than whole grains. White flour and white rice are stripped of their outer bran and inner germ during the milling process so that only the starchy endosperm remains. Whole grains retain the natural fiber and protein found in less starchy parts of the seed.
Legumes are seeds or fruits that grow in a pod. They include peas, beans, lentils and peanuts. Although legumes are high in starches, they are also eaten for their protein and fiber. Some examples of legumes found in Western diets include kidney beans, pinto beans, lima beans, broad beans, split peas, green peas and black-eyed peas. Americans frequently consume legumes in the form of peanut butter.
All root vegetables are high in starchy carbohydrates compared to the leafy green variety. Potatoes, yams and sweet potatoes are the starchiest. Eaten with the skins intact, they can also be a good source of fiber. Members of the pumpkin family such as acorn and butternut squash are another category of starchy vegetable.
Most fruit contains high levels of sugars and low levels of starches. The main exception in the Western diet is bananas. Other starchy fruits include plantain and breadfruit.
Nuts tend to contain moderate amounts of starch carbohydrates balanced by fat, protein and fiber. However, chestnuts and acorns are so starchy that they can be dried, ground into flour and used to make bread. The Chinese extract the starch from water chestnuts and use it to thicken sauces.
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