Starchy carbohydrates, also known as complex carbohydrates, have numerous health benefits such as promoting good digestion, reducing cholesterol levels, and boosting mood. They are recommended by dietitians as part of a healthy diet and are safe for diabetics to consume.
Despite the emphasis on low-carb diets, there are some distinct benefits to consuming starchy carbohydrates. Most dietitians advise people to eat them regularly as part of a healthy diet.
Starchy carbohydrates are sometimes called complex carbohydrates. Examples of foods high in starchy carbohydrates include legumes, brown rice, unripe bananas, and most grains that are served whole. They can also be called resistant carbohydrates because the body digests them differently than other carbohydrates.
While taking simple carbohydrates like white flour or sugar tends to raise blood sugar levels quickly and dramatically, the starchy kind is associated with a much lower rise in blood sugar. They are also digested much more slowly and tend to reach the small intestine before being fully digested.
In the small intestine, these substances stimulate the “good” bacterial flora of the intestine and promote the digestion of all foods. They also seem to help the body absorb minerals more easily and tend to maintain a full feeling for longer periods of time.
Certain starchy carbohydrates, such as oatmeal, have been shown to lower total cholesterol levels, particularly low-density lipoprotein (LDL), which are considered the “bad cholesterol” and are associated with a risk greater than heart disease. They also appear to help increase high-density lipoprotein (HDL), which is associated with a reduced risk of heart disease.
Diabetics can consume these carbohydrates because they do not significantly raise glucose levels. They are also considered good for dieters because they reduce the storage of fat in the meals eaten. Additionally, they are excellent for maintaining regularity in bowel movements and can help people with constipation or diarrhea have a more regular bowel movement process.
Some research suggests they may also be helpful in boosting overall mood and promoting good sleep. They tend to increase tryptophan levels in the body. Tryptophan directly stimulates the production of serotonin. Low serotonin levels are symptomatic of both depression and anxiety.
This increased production of serotonin can help people with mood disorders and can prove especially helpful for those who experience occasional mood dips such as with PMS. Consuming starchy carbohydrates during a bout of PMS may indirectly help improve mood.
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