Starch And Protein
In A Healthy Diet
Eat Only Moderate
Amounts of Starch and Protein
It is
beneficial to eat smaller amounts of starchy foods and whole
protein (meat, fish, eggs and milk) than most people do to make
your diet healthy. This may require a great shift in thinking.
Many of us are used to a large portion of potato or rice, and a
chunk of meat or other protein in our diet. This is ok now and
again, but is really not healthy as a daily part of our diet. This
approach is common because, in the past, priority was given to
getting enough protein and starch to provide calories to keep
healthy.
Getting
Sufficient Protein And Starch
Getting
enough protein and starch in the diet is really not an issue for
99% of people. In fact, sufficient protein and starch (and
calories) for our needs are easily available in the diet if these
foods comprise 20-50% of the diet. Even 50% is probably too much -
try and get nearere 25% in your healthy diet.
It is a big problem in our Western society is that we are getting
too much protein and too many calories in our diet. Clearly this is
not healthy, as reflected in the high level of excess weight and
obesity in much of the Western world.
Nearly half of the UK population are overweight, and almost half of
these are obese. Figures for the US are a little higher.
Interestingly, although Germany's rate is near to that of the UK,
France's obesity rate is much lower than that of the UK.
We all know obesity is not healthy, leading to raised incidence of
various diseases, not least heart disease and arterial disease,
common causes of death. Another issue is diabetes which is rising
dramatically and which is, together with obesity, hypertension and
heart disease part of the 'Syndrome X' which we are hearing so much
of today. Syndrome X, or metabolic syndrome, is very much related
to diet.
Another ailment related to a poor balance of dietary intake, is the
high level of osteoporosis in the West.This is closely related to
excessive dietary protein.
A further disadvantage of eating a lot of starch and protein is
that they easily fill up the stomach. The protein they contain is
valuable for health - in moderation - but there are relatively few
vitamins, minerals and trace elements in these foods compared,
ounce for ounce, with vegetables and fruit. They are thereful less
healthy. Where a lot of protein and starch are eaten, there is less
appetite for the more healthy and nourishing vegetables and fruit
in the diet.
The answer is to eat starch in smaller amounts in your healthy
diet; and to greatly reduce the amount of meat, fish, and dairy
foods and eggs in the diet.
Starchy
Foods In Your Healthy Diet
For nearly
everyone, it is healthy to leave as many nutrients as possible in
the food in our diet.. In the case of salad vegetables, we can eat
them raw - so that's quite easy. With potatoes, though, this is not
possible. But one thing we can do with potatoes is to leave the
peel on. The peel is a good source of nutrients, and should just be
scrubbed. Remember to cut down on the amount of potatoes in the
diet, though, to be healthy.
Similarly with rice, the outer part of brown rice contains B
vitamins and valuable amounts of other nutrients, whereas the main
part of it is pure protein and starch. The picture is the same with
wheat, so wholemeal bread has a few healthy minerals but, again, is
mainly starch. It is certainly better than white bread, but still
not very healthy compared to fruit and vegetables. For your healthy
diet, cut down on the amounts of rice and bread in any case.
Refined starches - white rice, peeled potatoes and white bread, for
example - are not worth eating from the point of view of the
nourishment they contain. To digest such nutrient-poor foods,
nutrients already stored in the body are 'robbed'. Such foods
deplete the body's stores of vital nutrients, but return virtually
nothing to those stores after they have been digested. Leave these
foods out of your healthy diet!
Healthy
Starch Sources For Your Diet
Whole
grains and pulses (the bean family) are good sources of starch -
though they should be eaten in moderation in a healthy diet.. These
foods also contain a proportion of protein. Whole wheat grain can be found at
health food shops. It can be soaked overnight and simmered in
water, or it can be sprouted in the same way as other seeds are
sprouted. Brown rice is also a healthy source of starch, and
accompanies bean dishes well.
Bread is made from powdered wheat and, as such, is probably less
healthy than whole grains. It is best used only occasionally in a
healthy diet.
Remember,
these starches should provide only a small part of your diet to be
the most healthy.
Athletes And Manual Workers - Exceptions To The
Rule
If a large
amount of energy is expended every day, for example, for
concentrated manual work, or athletic exercise, then the
requirement for calories in your diet will be much higher than for
the majority of people to keep healthy. Extra starch and protein
will be needed to provide these extra calories.
Whole grains, which are a combination of starch and protein, are a
good source of the extra calories and protein required. If the
extra calories are obtained from meat in the diet, there is a
tendency to put on weight, unless the body type is such that it can
digest the extra fat which is contained in meat. If the same amount
of calories are eaten in the diet as are expended in work and
exercise, body weight should stay balanced.
Moderation
We should
be moderate in our starch consumption - for most people, we should
consume less than we are at present in our diet. It can help to use
the following guide: reduce the amount of potato or rice on your
plate, and double the amount of vegetables. Or reduce the amount of
bread and the protein content of a sandwich, and treble the amount
of the salad content. This guidelines will make your diet more and
more healthy and will soon become habit.
The next page summarises our Healthy
Diet
[article continued below]
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