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Tag: starch

Food combinations that boost weight loss

April 8th, 2019 by The Hello Doctor Team

Burgers and chips, waffles and ice-cream and pancakes and cream. These are some iconic food combos that we know and love. Sadly, they also pack on the kilos. Don’t worry though, if you ditch them, you can still pair your foods by choosing more nutritious options.

First, you need to find healthy, balanced meal options.

Eat smart

When combined, foods react to each other in your body, for better or worse. If you eat the wrong foods together, your digestive system suffers. As a result, the undigested food is left in your stomach to rot. Researchers have shown that this can contribute to weight gain and may even make you sick.

For example, lean proteins, greens and non-starchy vegetables go best together. Fats and fatty proteins like fatty fish pair well with greens and starches. Fruit goes best with greens.

Starches and proteins should be eaten separately because they digest differently. Starch breaks down in your mouth and protein only breaks down in your gastrointestinal tract. This means if you combine them in a meal, the starch will sit in the stomach acid and ferment while your body tries to digest the protein.

Here are some delicious, healthy food duos to trigger weight loss and give your body essential nutrients.

Perfect pairs

Apples and peanut butter

Swap out your slab of chocolate for this sweet treat that can help you lose weight. Peanut butter is a fat buster because it contains monounsaturated fats which keep you full and polyunsaturated fats which improve insulin metabolism. Apples make a good addition as they’re packed with fibre which helps reduce visceral fat. A sprinkle of cinnamon can add that extra health punch as it contains cinnamaldehyde, a powerful belly fat fighter.

How to make it: Slice up an apple and spread the slices with unsalted peanut butter. Sprinkle with cinnamon.

Avocado and sprouted grain bread toast

Besides being super-trendy on social media, avo on toast can get you started on your weight loss journey. Avocado has healthy monounsaturated fats that keep you fuller for longer. Sprouted grain bread makes a good base for avocado as it’s full of fibre, which keeps hunger at bay.

How to make it: Smash avo or spread slices of it onto two slices of sprouted grain bread. Add a dash of cayenne pepper to spur on the melting of belly fat.

Green tea with lemon juice

Some teas are known for its slimming capabilities; particularly green tea. Green tea is chock-full of an antioxidant called ECGC, which contributes to fat burning. It also contains an antioxidant called catechin which can help your liver change fat into energy. Adding a dash of zesty lemon is a good choice for an extra boost of vitamin C.

How to make it: Brew your tea to your preference then add a squeeze of lemon juice. If you’re not fond of lemon, mint is a good option as it can suppress appetite.

References:

Which type of rice is the healthiest?

August 10th, 2018 by The Hello Doctor Team

Today, rice competes with trendy gluten-free grains like quinoa and amaranth. But let’s face it, nothing beats a steaming plate of fluffy rice as a side or main dish.

What makes this humble grain even better, is that there’s a variety of different rice to suit any taste and dietary need. Let’s take a look to see which rice you should be plating up.

Brown rice

This hearty, nutty-flavoured rice boasts many nutritional benefits because it contains germ and bran layers. These layers hold important nutrients like Vitamin B, magnesium and phosphorus that help build healthy bones. There’s also about 5g of fibre in one cup of brown rice – good news if you have digestion problems. It’s also a great way to help reduce insulin spikes as it has a low glycaemic rating.
Nutritional value in one cup: 216 calories, 45g carbohydrates, 5g protein, 1.8g fat, 3.5g fibre

Black rice

Also known as the “forbidden rice”, black rice has a deep black or purple colour (similar to some berries) which shows that it’s high in antioxidants. It has a sweet, nutty taste and a chewy texture. The bran hull of this super rice contains one of the highest levels of anthocyanin antioxidant found in any known food. It also has important fibres, plant-based protein and iron.
Nutritional value in one cup:160 calories, 34g carbohydrates, 5g protein, 2g of dietary fibre, 2g fat

Sprouted rice

If you’re looking for an immune booster, sprouted rice is the grain for you. Also known as germinated brown rice, sprouted rice is one of the healthiest grains. This superstar is packed with fibre and vitamins. Sprouted grains have partially started their growth process and thereafter, the growth enzymes are deactivated. This means that its nutrients (Vitamin C, Vitamin B, Vitamin E, magnesium, folate, iron and minerals) are increased. The sprouting process also results in its carbohydrates being decreased and protein increased.
Nutritional value in one cup: 213 calories, 44 carbohydrates, 5g protein, 3g fibre, 1g sugar, 5% iron

White rice

When brown rice goes through a refining process to remove hull and bran (the brown stuff), it becomes white rice. This process strips out all the nutrients like iron, vitamins, zinc and magnesium. Too much white rice may lead to weight gain because of its fast-digesting carbohydrates. There is one benefit though. White rice makes a great post workout meal as the fast-digesting carbs will be taken by your muscles to replace the energy you lose while exercising.
Nutritional value in one cup:204 calories, 22g carbohydrates, 0.6g fibre, 577g sodium, 10% iron, 4g protein

References

Should you eat starch?

July 11th, 2017 by The Hello Doctor Team

Starch is a carbohydrate, and carbohydrates are your body’s main source of energy. When you eat carbohydrates, your body breaks them down into glucose. Think of glucose as the petrol, the fuel of your brain. It’s used by your body to drive and energise your cells, tissues and organs.

“Although your body can derive energy from both fats and protein, the metabolic processes are more taxing, so wherever possible, your body will choose glucose as its first source of fuel,” explains Lee-Anne McHarry, a consultant dietician from Cape Town.

Now of course, we all know that in recent years, carbs have become bad guys. Carbohydrates often get a wicked reputation for causing weight gain, and because starch is a type of carbohydrate, we think starchy foods are fattening.

But not all carbs are created equal. And, carbs don’t make you fat per se.

Starch is a complex carbohydrate. Complex carbs are digested slowly and offer longer-lasting energy between meals. They’re often high in fibre, which can help stabilise your blood sugar levels, curb cravings, and keep you satiated.

But like carbohydrates, some starches are better for your health than others.

Wholegrain, high-fibre foods are best, says McHarry. These include wholewheat bread, oats, legumes, brown rice, and vegetables like corn, butternut and sweet potatoes. These foods take longer for your body to digest and break down into glucose

They’re also a good source of essential vitamins and minerals, and resistant starch. Like fibre, resistant starch isn’t digested in your small intestine and causes little or no rise in blood sugar. According to recent findings in Nutrition Bulletin, resistant starch can improve the feeling of being full and satisfied, prevent weight gain, and help you lose weight.

That’s not to say you should go crazy for starches. Starches to avoid include refined foods like white bread, rice and pasta. When these foods are processed, their starchy part is removed. This also removes some of its nutritional and fibre content. As a result, these foods are digested very quickly and can cause a spike in blood sugar. A diet high in refined grains has been linked to obesity, Type 2 diabetes, and heart disease.

Do we actually need starch?
Yes. When chosen correctly and eaten in reasonable portions, starch can form part of a healthy, balanced diet. It’s an excellent source of energy, fibre and nutrients, including calcium, iron and B vitamins. According to the National Health Service, about half of your daily calorie intake should come from starchy foods.

Choose the right starch

  • Go for fresh, whole foods and carbs in their most natural form.
  • When shopping for starchy foods look at the ingredient list and make sure the first ingredient is wholewheat flour, brown rice, rye flour, barley or oats.
  • Look for “100% wholegrain” or “100% wholewheat” on food labels.
  • Opt for starchy foods with a low-glycaemic index (GI). Low GI foods are slowly digested and cause a steady rise in your blood glucose.

References:

 

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