Starch And Your Body Fat

 Let's start with what starch is. Starches are actually long complex chains of simple sugar, also known as "complex carbohydrates". Like sugar, starch has the potential to elevate blood sugar levels quickly. Some starches are actually more glycemic than some sugar. High glycemic foods spike a person's blood sugar level, which in turn releases the hormone insulin in the body. During this period of time your body cannot use fat for fuel. Insulin actually turns off the fat burning switch and tells the body to store fat. Quick spikes and drops in blood sugar can cause a person to overeat, have low energy, mood swings, and hunger cravings. In order to burn body fat, you must eat a lower carb diet. Most Americans eat way too many carbs. When carbs are not burned as fuel, they turn to fat. To be clear, I do not advise a no-carb diet, I suggest a lower carb diet. No-carb diets are unhealthy, and unsustainable for most people. You should never completely cut out any of the major food groups for any reason as you need a certain amount of protein, carbs, and fat each day for different functions. Focus mainly on lean meats, a variety of vegetables, nuts and seeds, and some fruit, while only having a little starch and sugar daily.

So which foods are high in starch? Some of the highest on the Glycemic Index (GI) include grains (wheat, rice, barley, oats), potatoes, corn, and beans. Also high up on the GI are bread, pasta, cereal, toast, muffins, bagels, oatmeal, granola, pretzels, crackers, biscuits, cookies, cakes, pie crust, and anything else made with flour.

Well than what should we eat? The best starchy foods are whole beans or lentils. When choosing grains, eat ones which are whole and intact when cooked, such as brown rice, barley, amaranth, or quinoa. Get the rest of your carbs from fruits, milk, Greek yogurt, nuts and seeds.

Eliminate processed foods and foods made from refined grain. Avoid most baked goods or anything made with flour. Best choices are specially made low carb breads or wraps which have less starch and more fiber, along with high protein high fiber cereals such as some Kashi cereals. Fiber can give a person the feeling of satiety, or fullness, which can help reduce hunger cravings in between meals.

"Lets be realistic Brian, I'm not giving up bread, rice, or pasta." Neither am I. I recommend trying one of these two methods in order to start scaling back your carb and starch intake. This first one is my personal preference.

1. Monday through Friday, have no cereal, bread, rice, or pasta. Increase your protein intake in order to maintain and build lean muscle. Protein, like fiber, will also give you a feeling of satiety which will help curb hunger. Saturday and Sunday are your cheat days. That doesn't mean go on a two-day cupcake bender, just have whatever you feel like having and don't worry as much about the diet.


2. If that method doesn't suit you or your schedule, try allowing yourself 3-4 cheat meals per week instead. Same rules apply.

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