Wholegrain starches: Why and how to include them in your diet?

Starchy foods: not as simple as they look!

Before we talk about the complete versions, a quick reminder: starchy foods provide us with what are known as complex carbohydrates. Unlike their sugary cousins (sweets, cakes, soft drinks), they release energy gradually throughout the day.

But... why opt for wholemeal starches? Simply because they contain the best of the grain! Unlike refined versions (those made with white flour), they retain the husk and germ of the grain. And there's the jackpot: fiber, vitamins and minerals to boot! A real goldmine for our bodies.

A fibre deficit!

Did you know that most people don't eat enough fiber? In France, fr example, only 8% of women and 17% of men reach the recommended 25g of fiber per day. Alarming, isn't it? Especially when you consider that these precious fibers play a key role in our health:

• They regulate transit.
• They reduce bad cholesterol and limit fat absorption, perfect for preventing cardiovascular disease.
• They stabilize blood sugar levels, helping to prevent diabetes.
• They fill you up and prevent you from snacking between meals.

Tip: If you're new to wholemeal starches, opt for semi-complete versions (semi-complete pasta, semi-complete rice), which are easier to digest for some.

Ideas for eating wholemeal starches

You don't have to change your eating habits to introduce wholemeal starch. Here are a few simple ideas for adopting them gradually:

• Pasta: Replace your usual pasta with wholemeal pasta, seasoned with a homemade tomato sauce or a drizzle of olive oil and basil.
• Bread: Choose wholemeal or cereal bread for toast or sandwiches.
• Rice: Try wholegrain or semi-complete rice, accompanied by sautéed vegetables for a balanced dish.
• Flour: Include wholemeal flour in your recipes for pancakes, cakes or savoury cakes.

Do starchy foods make you fat?

A common misconception persists: starchy foods are responsible for weight gain. In reality, starchy foods themselves don't cause weight gain. It's often the accompaniments, such as rich sauces, cheese or butter, that increase their caloric intake. Eaten plain or with light seasonings, they are an excellent source of sustainable energy thanks to their complex carbohydrates.

Good to know: Thanks to their satiating effect, wholemeal starches help avoid snacking and contribute to better weight management.

In a nutshell

Wholegrain starchy foods are precious allies for your health. Rich in fiber, vitamins and minerals, they help improve digestion, regulate appetite and protect against certain diseases. Make them part of your diet, little by little, and enjoy their benefits over the long term!

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