Advisory

Starches

Starches are complex carbohydrates found in many foods such as grains, legumes, vegetables, and some fruits. They are one of the main sources of energy for the body because they break down into glucose during digestion, which cells use as fuel. Starches are also important for maintaining a healthy digestive system because they contain dietary fiber, which supports regular bowel movements and can help prevent digestive issues such as constipation.

However, not all starches are equally beneficial for our health. While whole grains and legumes contain starches that digest slowly and provide a steady supply of energy, refined grains and confectioneries contain starches that the body quickly converts into glucose. This rapid rise in blood sugar levels can lead to insulin problems and increase the risk of developing type 2 diabetes. Therefore, it is important to choose foods with healthy starches and limit the consumption of those containing quickly absorbing starches.

Hello,

I am very interested in the information about the conversion of starches in potatoes and rice into a resistant form after they have cooled. In relation to the supportive "treatment" of yeast infections, where it is recommended to limit sugars and starches in the diet, potatoes and white rice are often listed among unsuitable foods. Is it possible to keep them in the diet if they are consumed cold? Or is there another reason for excluding them in dietary recommendations for yeast infections?

Thank you in advance for your response.

There is no definitive answer to this, as the mentioned foods do not contain only retrograde starch. If you find yourself eating cold side dishes, you will ensure that a larger portion of indigestible matter in the form of starches reaches the large intestine where probiotic bacteria reside, which does provide some advantage. However, a considerable part of these components will still be broken down in the small intestine, which is not entirely beneficial for yeast treatments. Do not take this as a recommendation to avoid this approach—nothing in nutrition is 100% certain, and the best path to understanding is through personal experience. Personally, I would not be afraid of such an experiment.

Hello,

how do you view starches in children's diets? Commercially prepared baby foods often contain corn starch. Should we completely avoid it? Is tapioca starch a "better" alternative?

Starches are primarily used as thickeners in baby foods. It is not absolutely necessary to avoid them; they are safe for healthy individuals, but they do increase the caloric and glycemic value of the food. If you find a baby food made from ingredients whose quality meets your expectations and without added starch, it will always be a better choice.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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