Starchy foods are the superstars of the food galaxy. Many members of the scientific community tell us that the road to better health is paved with potatoes, whole-wheat pasta, brown rice, beans, and good bread. Almost all of these foods are largely unrefined. They are high in fiber and loaded with nutrient value. But they are also low in calories and devoid of cholesterol and very low in fat. And yet, there is much debate and controversy about the value of starch-rich foods in the human diet. Grab a snack or a soda to resolve a low blood sugar episode, right? A better solution would be to eat an apple, pear, or mango. In their natural, unrefined forms nearly all carbohydrate foods contain liberal amounts of different kinds of fiber. Some kinds of these dietary fibers are not digested by the body. Instead, they absorb water and form a soft mass in the intestines that acts to slow down the rate of sugar absorption. Another solution would be to eat more unrefined complex carbohydrates, the unrefined starches. Starches are very complex molecules. Much larger than sugar molecules, they take considerably longer to digest. And because of that, they don’t push up the blood sugar level as quickly. Moreover, the fiber content of most unrefined, natural foods is an additional huge help in leveling out the rates of digestion and the absorption of nutrients. But starches are so fattening! Fat is the most fattening food. One gram of fat carries nine calories, while a gram of carbohydrate carries only four calories. Much of the fat we eat goes right into the fat stores of the body. It’s the refining and processing of carbohydrates (both sugars and starches) that causes problems: the volume of the food goes down, while its caloric concentration goes up. It’s this caloric density that makes it so easy to eat too many calories! But when carbohydrates are eaten along with their native fiber, then you can eat more food yet take in fewer calories. What’s to eat? Potatoes, whole-wheat pasta, beans, barley, and brown rice fill people’s stomachs without overloading the system with calories. Add a variety of fruits and vegetables, and it’s virtually impossible to eat enough to gain weight. But top off these healthy foods with butter, gravies, sauces, salad dressings, sour cream, or cheese, and a once nutritious, low-calorie food now turns into a caloric disaster. Eating (unrefined) complex carbohydrates “as grown” with their full complement of fiber but without those fatty toppings will not only allow you to eat a greater quantity of food and still lose weight, but also provide you with more consistent energy levels and increased endurance. This kind of eating plan will keep your arteries clean and cut your food bill in half. Where can you find a better bargain than that?

Lifestyle Medicine Solutions 61 Unrefined Starch The Bodys Premium Fuel 2 of 3