Starch makes up for most part of our diet, majorly because most foods contain starch made up of sugar and carbohydrates. Everyday foods like potato, corn, peas, sweet potato, rice et al can all be high in starch. Starch metabolizes quickly, causing to increase blood sugar levels right after eating. Although starchy foods make for an important source of energy, but should be consumed in moderation in order to attain benefits from them. Many health experts do not recommend eating starchy foods on a daily basis as they may hinder digestion and can spike blood sugar, which may be hazardous to diabetics.
Why should you de-starch vegetables?
Vegetables rich in starch and sugar are usually low in protein, which when cooked at high temperature create a toxic substance, acrylamide, which hampers brain health. High starch content also increases sugar levels that may lead to the potential development of diabetes, obesity and other health hazards. While some carbohydrates are used by the body, the unused ones are stored as fat. Therefore, it is imperative to de-starch these foods so that you can consume these foods without having to think of any repercussions.
Vegetables rich in starch and sugar are usually low in protein
Most vegetables like potato, peas, corn, sweet potato and pumpkin have starch present in them. The ideal method to de-starch them is to soak them for a while. Soaking these vegetables can help reduce the levels of acrylamide, making them slightly healthier. According to the study published in the Journal of the Science of Food and Agriculture, soaking these vegetables for at least two hours before cooking reduced the level of acrylamide by 48 percent. Moreover, soaking may also remove any pesticides from them and reduce the toxicity.
Soak the rice for 30-40 minutes and rinse it later to reduce the starch content
Another food that has most amount of starch present in it is rice. All you need to do is to rinse the rice thoroughly in cold water in order to remove dirt as well as a little starch. Fill a pot with cold water, according to the amount of rice. Bring the water to a boil, adding salt as desired. Once the water has boiled, add the rice and let it cook for two to three minutes. Now rinse the rice in cold water. As you rinse, you will notice white coloured water, which indicates the presence of starch. Continue rinsing the rice until water comes out clear. Place the pot back on the stove and bring it on low flame. Cover the pot with a lid so that the rice is properly cooked in the steam. Remember, this can be done only when the rice is not soaked before cooking it. Another method is to soak the rice for 30-40 minutes and rinse it later to reduce the starch content.
The same method should be followed for de-starching legumes, grains and pasta. These simple and traditional methods not only help in reducing the starch content, but also make them healthier for eating such foods on a daily basis. Go ahead and enjoy your share of de-starched vegetables and rice.