The complex carbohydrate of starchy foods, a source of gradual energy.
Starch is the main complex carbohydrate reserve of plants, composed of long chains of glucose (amylose and amylopectin). It is the primary source of carbohydrates in the human diet.
Amylopectin (75-80%) is rapidly degraded by amylase, giving a high glycemic index. Amylose (20-25%) is more resistant to digestion. Cooking gelatinizes starch and increases its GI. Cooling creates resistant starch, which acts as a prebiotic fiber.
Provide gradual energy, precursor to blood glucose, substrate for colonic fermentation.
Cook starchy foods al dente and cool them to reduce their glycemic index.
The resistant starch formed by cooling starchy foods is more beneficial than gelatinized hot starch.
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