It helps maintain a regular heart rate and lower blood pressure according to researchers.
Sources of carbohydrates, fiber and minerals, starchy foods are essential to health and constitute one of the 3 pillars of a meal with vegetables and proteins. Throughout the day, they provide energy to our brain and muscles and promote satiety. That being said, not all starchy foods are equal from a nutritional point of view. For example, white rice and white pasta (the worst are the “quick cooking” ones) are less interesting than their semi-wholemeal or wholemeal counterparts.
Another starchy food does not always have a good reputation. Often considered too rich in carbohydrates and calories (although it is not so much: 73 calories per 100g), it would have benefits for the heart, suggest American researchers in the journal Frontiers in Nutrition. “It is a starchy vegetable (i.e. vegetables that contain more than 20% starch). And compared to grain-based starchy foods, “starchy vegetables” tend to be higher in potassium, a nutrient essential for cardiovascular health.“, they explain. This mineral helps maintain a regular heart rate and can lower blood pressure by helping the body eliminate excess sodium. In addition, these starchy vegetables are excellent sources of vitamin C, known for its antioxidant and heart-protecting properties. Researchers compared two 2000 calorie daily menu models:
► the first with cereal-based starchy foods such as pasta and rice and starchy vegetables
► the second only composed of starchy foods made from cereals
At the end of the analysis, the researchers discovered that replacing starchy vegetables with grain-based alternatives (even whole grains such as buckwheat or oatmeal) led to a 21% reduction in potassium, 11% in vitamin C and 10% fiber, in just one day.
The starchy vegetable particularly recommended here is the potato. Nutritionists recommend consuming it 2 to 3 times a week, favoring cooking in the oven, in water or by steam. This study shows above all that the ideal is to vary the starchy foods we consume: “As is so often the case in the world of nutrition, the advice boils down to balance, variety and moderation – which may sound boring, but all three would benefit most people” insists, in a statementthe lead author of the study, Professor Keith Ayoob.