Jeffrey Salazar
Starch and sugar are two of the three main categories of carbohydrates. While starch is a complex carbohydrate that is crucial to a healthy diet, it can cause health issues if consumed in excess. Excessive sugar consumption, on the other hand, can negatively impact health. To eliminate starch from one's diet, it is recommended to cut out refined grain products such as white bread, white rice, and corn, and replace them with whole-grain alternatives like whole wheat bread and brown rice. To reduce sugar intake, it is important to limit the consumption of sugary drinks and desserts, and ultra-processed foods, and instead opt for natural sweeteners like fruits and low-calorie substitutes.
How to eliminate starch and sugar from your diet
| Characteristics | Values |
|---|---|
| Starchy foods to avoid | Corn, pasta, potatoes, brown rice, refined grains |
| Starchy foods to eat | Whole-grain pasta, waxy potatoes, whole grains, boiled or baked potatoes, whole-wheat or whole-grain pasta, high-fiber starchy foods, whole-grain cereals, whole oats, brown rice, wholemeal or granary bread |
| High-sugar foods to avoid | Sugary drinks, sweetened juices, milkshakes, cordials, fruit juice, breakfast cereals, ready-made soups, stir-in sauces, ready meals, sweet and sour dishes, sweet chilli dishes, some curry sauces, sugar in tea or coffee |
| High-sugar foods to eat | Water, sugar-free or no-added-sugar drinks, lower-fat milk, herbal teas, hot water with lemon or ginger, lower-sugar cereals, porridge oats, fresh or tinned fruit, unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese, lower-sugar yoghurt |
| General tips | Eat more protein, cook from scratch, choose low-carb ingredients, reduce portion sizes, eat whole fruit instead of sugar-heavy desserts |
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What You'll Learn
- Avoid sugary drinks, including sodas, sweetened teas, and fruit juices
- Limit ultra-processed foods, which are a large source of added sugars
- Reduce intake of high-starch foods like pasta, potatoes, and corn
- Choose whole-grain alternatives, which release sugar into the bloodstream slower
- Consume more protein to reduce sugar cravings and promote fullness
Avoid sugary drinks, including sodas, sweetened teas, and fruit juices
Sugary drinks are the single largest source of added sugar in the average person's diet. This includes sodas, sports drinks, energy drinks, sweetened teas, and fruit juices. Even drinks that are perceived as healthy, such as smoothies and fruit juices, can contain high amounts of added sugar. For example, a can of regular cola contains 7 teaspoons of sugar (35g).
To eliminate sugar from your diet, it is important to cut down on these sugary drinks. Instead of reaching for a soda, opt for water, which can be made more exciting by adding fruit or freezing fruit and adding it to your water. You could also try sparkling water, or naturally flavoured sparkling water, or add a splash of juice to your water. If you like tea, try herbal teas or make your own with hot water and a slice of lemon or ginger.
If you are not ready to give up these drinks entirely, you could start by reducing your consumption. Try swapping half of your sweetened iced tea with half unsweetened iced tea, or only drinking soda on the weekends. You could also try switching to lower-sugar options, such as diet sodas or no-added-sugar juices. However, be cautious of artificial sweeteners, as these may be linked to imbalances in gut bacteria, which can lead to poorer blood sugar control, increased food cravings, and weight gain.
It is also important to be aware of hidden sugars in drinks that may seem healthy. Read the nutrition labels and ingredients lists, and look out for terms like sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey. One container may be more than one serving, which can triple the amount of added sugar you are consuming.
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Limit ultra-processed foods, which are a large source of added sugars
The term 'ultra-processed foods' was first introduced by Brazilian nutrition researcher Carlos A. Monteiro in a 2009 paper. In 2010, Monteiro and a team of Brazilian researchers classified processed foods into a system now called NOVA. Ultra-processed foods are defined as "industrial formulations with five or more ingredients".
Ultra-processed foods are a large source of added sugars. Research suggests that almost 90% of the added sugars in the average American's diet come from ultra-processed foods. These foods are also linked to major health risks. A study presented at the European Society of Cardiology Congress in August 2023 found that those with the highest amounts of ultra-processed food in their diet were 39% more likely to develop high blood pressure. Another study from 2019 showed a connection between ultra-processed foods and the risk of early death.
Ultra-processed foods often contain high levels of saturated fat, salt, sugar, additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colours and flavours. These foods generally have a long shelf life.
To limit ultra-processed foods, try to cook from scratch when possible. You don't have to cook elaborate meals; simple preparations like marinated meats and roasted vegetables will give you delicious results. When shopping, focus on consuming more fruits and vegetables, whether fresh, frozen, or canned. Read labels and add foods to your shopping cart that has ingredient lists of things you recognize. Limit items that are high in added sugar and sodium.
Some examples of ultra-processed foods to avoid include sugary drinks, sweetened teas, smoothies, fruit juices, sauces like ketchup, barbecue sauce, and sweet chilli sauce, grain- and dairy-based desserts, canned foods, frozen fruits, and pasteurized dairy products.
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Reduce intake of high-starch foods like pasta, potatoes, and corn
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. They contain fibre, calcium, iron and B vitamins. However, a 2019 study found that low-quality, starchy foods accounted for as much as 42% of the average American’s diet.
Pasta, potatoes and corn are all high-starch foods. To reduce your intake of these foods, you could try the following:
Pasta
Pasta is a simple carbohydrate, which means that the body breaks it down into glucose (energy) quickly, causing a spike in blood sugar. A cup of cooked spaghetti contains 46.7 grams of carbohydrates, 9.3 of which come from starch. Whole-grain pasta has a higher ratio of fibre to starch than refined pasta, so it's a better choice if you're looking to reduce your starch intake. If you're looking to cut down on pasta, you could try replacing it with rice or another wholegrain alternative.
Potatoes
Potatoes are a great source of energy, fibre, B vitamins and potassium. However, they are often consumed with unhealthy additives such as butter, sour cream, salt and bacon bits. Popular potato dishes can be high in carbohydrates and fat, leading to weight gain. To reduce your starch intake when eating potatoes, choose a lower-starch "waxy" variety like Yukon gold or red potatoes. You can also soak potatoes in cold water for two hours to remove some of their starch content. Cooking potatoes and then allowing them to cool significantly increases their resistant starch content. If you're looking to cut down on potatoes, you could try replacing them with sweet potatoes or another root vegetable.
Corn
Corn is one of the starchiest staple foods. A single cup of yellow corn contains 10.7 grams of starch. Nevertheless, corn is a good source of fibre and essential B vitamins, making it a healthy addition to your diet when eaten in moderation. If you're looking to cut down on corn, you could try replacing it with another vegetable or a wholegrain alternative.
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Choose whole-grain alternatives, which release sugar into the bloodstream slower
Starch and sugar are two of the three main categories of carbohydrates. While starch is a complex carbohydrate that can be beneficial when consumed in moderation, sugar is often added to foods and drinks, and excessive consumption can lead to health issues. To eliminate starch and sugar from your diet, it is important to understand the sources and make conscious choices about your food and beverage options.
One effective strategy is to choose whole-grain alternatives, which offer a slower release of sugar into the bloodstream compared to refined carbohydrates. This gradual release helps maintain stable energy levels and prevents sudden spikes in blood sugar. Here are some specific ways to incorporate whole-grain alternatives into your diet:
- Opt for whole-grain pasta: Whole-grain pasta has a higher ratio of fiber to starch compared to refined pasta. It takes longer to digest, resulting in a slower release of glucose, which is beneficial for individuals with diabetes or those aiming to improve their blood sugar control.
- Choose brown rice: A cup of brown rice contains approximately 50.1 grams of starch. However, it is also richer in fiber than white rice, leading to slower digestion and a more gradual increase in blood sugar levels.
- Explore ancient grains: Ancient grains, such as barley, have gained popularity due to their health benefits. Barley has been shown to improve post-meal blood glucose and 24-hour glucose control when combined with white rice in studies. It offers both soluble and insoluble fiber, contributing to slower digestion and improved insulin sensitivity.
- Select wholegrain bread: If you regularly consume toast, switching to wholemeal or granary bread can be a healthier choice. These options are higher in fiber than white bread and can help reduce your intake of spreads like jam or honey, which often contain added sugars.
- Include bulgur wheat: Bulgur wheat is another whole grain that can be used as an alternative to simple, refined carbohydrates. Replacing white rice with bulgur wheat or other whole grains may significantly lower the risk of developing diabetes.
By incorporating these whole-grain alternatives into your diet, you can effectively reduce the rapid release of sugar into your bloodstream and improve your overall health, especially if you are concerned about blood sugar management or diabetes. Remember to read labels, understand portion sizes, and gradually incorporate these changes to ensure a sustainable and healthy diet.
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Consume more protein to reduce sugar cravings and promote fullness
Consuming more protein is an effective way to reduce sugar cravings and promote a feeling of fullness.
Protein helps to control blood sugar levels and reduce spikes by slowing down digestion. This, in turn, increases satiety, making you feel fuller for longer after meals. A study found that a 25% increase in protein intake reduced cravings by 60%.
To reduce sugar cravings, it is recommended to eat more protein-rich whole foods, such as meat, fish, eggs, full-fat dairy, avocados, and nuts. Getting enough protein at every meal can help curb sugar cravings. For instance, a 7-oz serving of plain Greek yogurt provides almost 20 grams of protein and can be an excellent way to fight sugar cravings.
It is important to note that the recommended daily protein intake varies based on age, gender, weight, and activity level. As a general guideline, Harvard Medical School suggests consuming 0.36 to 0.45 grams of protein per pound of body weight. To ensure a consistent supply of protein throughout the day, it is advisable to distribute your protein intake evenly across your meals and snacks.
In addition to protein, increasing your consumption of fibre and whole foods can also help reduce sugar cravings and promote a feeling of fullness.
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Frequently asked questions
High-starch foods include pasta, brown rice, corn, and potatoes.
Whole-grain carbohydrates are a healthier alternative to refined starches as they release sugar into the blood more slowly. Examples include whole-grain pasta, waxy potatoes, and brown rice.
High-sugar foods include sugary drinks, sweetened juices, milkshakes, cordials, and sweetened tea. Grain-based desserts, such as cakes, pies, doughnuts, and ice cream, are also high in added sugar.
Alternatives to high-sugar foods include water, sugar-free or no-added-sugar drinks, and lower-fat milk. Fresh or tinned fruit (in juice, not syrup) is a healthier alternative to sugary desserts.
