Are Starchy Foods Like Rice, Rotis, and Potatoes Ok for People With Diabetes?
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When we think of carbohydrates, the first foods that come to mind are rice and its varieties, wheat rotis or chapatis, and potatoes. But did you know these carbohydrate rich foods are also high in starch?
Carbohydrates are of three main types– starches, sugar and fibre. The ‘total carbohydrate’ content mentioned on food labels usually is a cumulative value of these three types. An ideal carbohydrate is dense in fibre, minerals and vitamins and low in sugars, sodium and unhealthy fats.
Starchy foods are, infact, our main source of carbohydrates and play an important role in a healthy diet. Besides being a good energy source, some starchy foods are also rich in fibre, calcium and B vitamins. Starches are complex carbohydrates and take slightly longer than sugars to digest.
However, the game changes with diabetes. Many people living with diabetes often have queries like “Does starch increase blood sugar levels?” or “Why is starch bad for diabetes?” So, in this article, we’ll help you decode starchy foods and how they are placed in your diet when it comes to diabetes.
Why is Starch Bad for People with Diabetes?
Starchy foods usually make up one-third of the food you eat. In their natural form, they contain fewer calories than those found in fats. However, when these starchy foods are cooked with other ingredients like fatty ingredients like oil, butter and ghee, their caloric value may increase.
Like any other carbohydrate, starchy foods are broken down into glucose and used by the body’s cells as fuel. However, the problem with starchy foods is that many of them have a high glycemic index (GI) and cause a rise in blood glucose levels quickly. This makes it difficult for people with diabetes to manage their blood sugar levels.
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Does that mean all starchy foods are bad for people with diabetes? Not really! Some starchy foods have a low glycemic index and high fibre, for example, whole-wheat rotis, pasta, and some rice varieties.
However, if you have prediabetes or diabetes, it is highly recommended to seek professional help from a nutritionist who will evaluate your condition and recommend a diet plan that is safe for you and helps you manage your blood sugar levels better.
Which Starchy Foods Should People with Diabetes Avoid?
People with diabetes must be careful with the carbohydrates they consume. A few starchy foods that are a big no-no for people with diabetes are:
- Processed grains like refined flour (maida) and white rice
- Ready-to-eat cereals that contain less whole grains and lots of added sugars
- White bread
- Potato sabji, snacks containing potato batata wada, etc
- Bakery products that contain refined flour with plenty of sugar and saturated and trans fats like biscuits, bread, sandwiches, cookies, cakes and pastries.
Which are the Non-Starchy Vegetables for People with Diabetes?
While you exercise caution with starchy vegetables, here are some non-starchy vegetables for diabetes:
- Cucumbers
- Cruciferous family of vegetables like broccoli, cauliflower and cabbage
- Tomatoes
- Beans and legumes (like dals and pulses, including moong, masur, matki)
- Carrots
- Brinjal/eggplant
- Mushrooms
- Okra (bhindi)
- Onions
- Radish
- Leafy greens like spinach, methi, fennel, amaranth, lettuce
- Gourds like dudhi, pumpkins, turai
Besides including these non-starchy vegetables for diabetes, you must also focus on eating them in their whole and unprocessed forms of it. Since these vegetables are high in fibre and have little starch or sugar, they do not have a severe impact on your blood sugar levels.
Indias top Diabetes nutritionists
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How to Reduce the Damage Caused by Starchy Food in a Diabetes Diet?
Since starchy foods form an integral part of our diet and culture, it may seem difficult to give them up entirely if you have diabetes. While working with your nutritionist is the best way for the dietary management of diabetes, here are some ways to reduce the damage that starchy foods can do:
- Ensure strict portion control and keep starchy foods to a minimum in your meal. Replace starchy foods with foods that are non-starchy and high in protein and fibre.
- Use better cooking methods. If possible, leave the skin of the potatoes on to increase the fibre and vitamin content of the vegetable. If you use potatoes to prepare a curry, include other fibre-rich vegetables to balance the nutritional value.
- If you are allowed to eat rice, do so in the quantities prescribed by your nutritionist.
FitterTake!
To eat or not to eat starchy foods is a constant battle in the minds of people with diabetes. If you have diabetes, you must understand what starchy foods are and how they impact your blood sugar levels. This will help you make wiser dietary choices and follow your nutritionist’s advice more closely.
If you are confused about the permissible starch foods for diabetes, #WorryNot. Our nutritionists at Fitterfly will help you out! Speak to us today!
Need assistance in managing your blood sugar levels better? Sign up for Fitterfly’s Diabetes Care Program. This program allows you to keep your blood sugar levels within the normal range and lead a healthy, fulfilling life under the guidance of our experts.
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