Starch is a kind of complex carbohydrates that, during digestion, pass through several different stages. As a result, the starch is split to glucose, the main source of energy for all cells. Since carbohydrates, including starch, play a huge role in providing us with energy, most of the daily calories must be supplied by these macronutrients.
Starch functions
The only function of starch in the human diet is conversion to glucose to generate energy. Starch begins to break down in the mouth, where saliva surrounds its complex molecules. During the chewing process, it breaks down the starch into simpler carbohydrates called maltose.
After entering the small intestine, maltose is deconstructed into an even simpler form - glucose, which passes through the intestinal walls directly into the bloodstream and provides energy to the cells, including the brain.
Starch storage in the body
Part of the starch the body uses immediately, and the remainder stores in the form of glycogen in the muscles and liver. Glycogen can also be converted into energy for use when the body needs it. For example, it can burn glycogen during exercise if you do not have time to eat beforehand.
Simple carbohydrates, which include various types of sugar, are also converted into glucose, although their digestion in the small intestine proceeds much faster - in one simple step.
Sources
There are several types of starchy foods that you can equally well include in your diet. Vegetables such as potatoes, zucchini, corn and peas contain more starch than, for example, non-starch lettuce and tomatoes. Bread from whole grains, quinoa, brown rice and pasta are another type of food with a high content.
All these starchy foods with one serving give the body about 15 grams of carbohydrates, most of which comes from starch( although they can contain some types of sugars).
Recommended intake of
About 45-65 percent of calories should be extracted from carbohydrate foods. You should include in the diet a mixture of simple and complex carbohydrates, giving 4 calories per gram. So, if you usually consume 1500 calories a day, carbohydrates should be between 168 and 243 grams. A diet of 2,000 calories requires the inclusion of 225 to 325 grams of carbohydrates.
To get enough starch that the body can convert to glucose, about a third of your diet should be starchy foods. The needs of specific people may vary, depending on the state of health( if you have diabetes, talk with a nutritionist).