The 10 Highest Starch Foods: Number one is in popular beverages. With white rice at the bottom.
To limit the amount of starch they consume, many people choose to reduce their intake of white rice. But unexpectedly, some foods contain more starch than white rice!
Carbohydrates are the main source of energy for the human body. When digested, they break down into glucose. Therefore, consuming too little carbohydrates can lead to muscle loss, insufficient energy, and other health problems.
According to the World Health Organization (WHO) recommendations, carbohydrates should account for 55-75% of total energy intake, protein 10-15%, and fat 15-30%.
Taiwanese nutritionist Cheng Hanyu shared on his Facebook page that if you count 1 bowl of white rice (160 grams) as equivalent to 1 bowl of flour, those who need 1,200 calories per day should eat 1.5 bowls of rice, those who need 1,500 calories per day should eat 2.5 bowls of rice, and those who need 1,800 calories per day should eat 3 bowls of rice.
10 foods with the highest starch content (average per 100 grams) :
1. Pearls (85.5 grams)
The pearls in milk tea are usually made from tapioca starch, water, and sugar added. Which causes blood sugar levels to spike quickly.
2. Glutinous rice (77.5 grams)
Sticky rice is made up almost entirely of amylopectin. Which is digested quickly and causes a rapid rise in blood sugar. Its stickiness can also cause bloating and indigestion.
3. Crackers (65 grams)
Crackers are made primarily from wheat flour. According to the National Taiwan University Nutrition Network, six crackers contain the same amount of flour as half a cup of rice.
4. Instant oatmeal (62.5 grams)
This type of oatmeal can spike your blood sugar levels quickly, and while it is relatively high in calories, it is high in fiber and keeps you feeling full for longer.
5. Breakfast cereal (62.5 g)
Breakfast cereals are often baked in oil and high in fat. Some brands add sugar to enhance the taste.
6. Steamed buns (47.5 grams)
Steamed buns are made from wheat flour. Despite their high calorie content, contain more protein and fiber than rice or noodles.
7. White bread (45 grams)
White bread is high in sugar, butter, and processed fats, which can spike your blood sugar and have long-term effects on your heart health. In comparison, whole wheat and sourdough breads are lower in calories and rich in gut-friendly fiber.
8. Noodles (33.5 grams)
For example, pasta and ramen noodles. Have low nutritional value. If consumed as a staple food in the long term, it may increase the risk of high blood pressure, diabetes, and high blood cholesterol.
9. Pork dumplings (27.5 grams)
Dumpling wrappers are made from wheat flour. Which has a high glycemic index. Some dumpling fillings include glass noodles or rice noodles, which are additional sources of starch.
10. White rice (27.5 grams)
Despite being high in calories. White rice is packed with nutrients. Such as protein, vitamins, minerals, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ and dietary fiber. Rice can also help keep blood sugar levels steady, preventing them from getting too high or too low.