Carbohydrates are one of the main sources of energy for the body and the preferred source of energy for the brain. There are three types of carbohydrates: sugars, starches and fiber. Starches and fiber are formed when sugars are combined together into more complex structures. Grains are one of the main sources of starches.
Examples of Starches
All grains are starchy, including rice, oats, quinoa, bulgur, wheat, rye, barley, amaranth, millet, sorghum, triticale, wild rice and cornmeal. These grains may be refined by removing the bran and germ to increase their shelf life, and they are often used to make baked goods, including bread, crackers, pasta and tortillas. Both the grains themselves and the products made with them are considered starches or starchy foods.
Most Nutritious Types
Whole grains and foods made with whole grains are the most nutritious options for starchy grains. Whole grains contain more fiber and more vitamins than refined grains and may help lower your risk for obesity, diabetes, digestive issues, high cholesterol and heart disease. Look for foods that contain 100 percent whole grains, or that list a whole grain at the beginning of the ingredients list.
The U.S. Department of Agriculture recommends you consume approximately 6 servings of starchy foods or grains per day and that at least half of these grains consist of whole grains. One serving is equal to 1 ounce, one slice of bread, 1 cup of ready-to-eat cereal or one-half cup of cooked grain or cooked cereal.
How you cook starchy grains and what you serve with them affects their nutritional quality. Whole-wheat pasta served with tomato-based sauce containing lots of added vegetables is healthier than the same pasta with alfredo sauce, and grains cooked and served without added fat are healthier than those prepared with excess butter or oil.
- whole meal macaroni image by Ivonne Wierink from Fotolia.com