How much starch should I take per meal?
Tolose weight sustainably with starchy foods, the National Health and Nutrition Program (PNNS) advises eating them at each meal. And yet more than a third of men and two thirds of women consume, according to a 2013 study (Nutrinet-Santé), a lower amount of starch per meal than recommended.
Starchy foods: an efficient fuel
Also called slow sugars, starchy foods are part of the family ofso-called “complex” carbohydrates. Starchy foods are:
- bread;
- potatoes;
- legumes (lentils, beans, peas, etc.);
- cereals;
- rice.
From a nutritional point of view, starch is an effective foodbecause it is very rich in fiber, mineral salts, vitamins (group B) and complex carbohydrates. Thanks to all these contributions, starchy foods make it possible torelease energyover a long period of time. Indeed, their assimilation takes place over several hours. They thus prevent their consumer from having to snack between meals.
Namely: the more whole the starch, the more it keeps its dietary fiber and therefore the more it satiates. Pay attention to the quality of the products you buy.
The quantities of starchy foods to be taken at different meals
The amount of starch per meal should be about 50% of our daily calorie intaketag. A portion of starch should be consumed at each meal for about a quarter of the total. The amount of starch per meal varies depending on the type of starch you take (100g of pasta = 30g of wholemeal bread). So there is no secret to losing weight in a sustainable and effective way: adopt a balanced and healthy diet. Vary the vegetables and adapt them to the meals, but as a general rule plan to cook as much as you want, in soup or raw vegetables.
The role of starchy foods for each meal:
- At breakfast
The main role of starches will be to supply your body with calories and bring you the energy you need to last until noon. Example of a typical breakfast: 2 slices of wholemeal bread with butter (or a bowl of cereal with milk), green tea, fresh fruit and yogurt (if no milk).
Example of a - At lunch
You will also absorb a large quantity of starchy foods to replenish your carbohydrates and fibers which will help you get through midday.
Example of lunch for one day for a day: 100g of pasta accompanied by 100g of fish cooked in olive oil, vegetables (preferably greens) raw or stewed and for dessert 40g of cottage cheese and a fruit. - At dinner
It is no longer necessary to absorb a large quantity since it is in the evening that the body will seek to store the intake until the next day, they will be used above all to facilitate your intestinal transit.
Example of dinner with starchy foods: 80g of potatoes in water accompanied by 80g of meat, vegetables (preferably green) raw or stewed and a fruit for dessert.
The difference between cooked and raw starches
Be aware, however, that the calorific value of a portion of starch changes completely whether they are cooked or raw , as follows:
- 100g of raw pasta = 350 Kcal;
- 100g of cooked pasta = 90 Kcal.
Indeed, when starchy foods are cooked in water, they will swell. Thus, they contain between 3 and 4 times lessCalories because they are filled with water.
Also, depending on your physical activity, age, gender, etc. you will not have the same nutritional needs. It is obvious that a person practicing a lot of sport will seek to increase the amount of protein and theamount of starch per meal .
We will all the same understand that starchy foods not only do not make you fat, but precisely avoid snacking between meals. They fit into all balanced diets and are very healthy for the body. Just watch out for added fats!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.