The Starch Effect

I think it's time to discuss a semi-controversial topic: the healthfulness of starch. Is it good? Is it bad? That is up for you to decide, and today I will present to you some facts that will hopefully aid your decision.

The reason I have decided to address this is because of where I work. At Five Guys, we have loads and loads of starch. Starch is in our bread, in our burger toppings, and in our fries. What makes me chuckle is that occasionally I will have a conversation like this:

Customer: I would like my burger wrapped in lettuce, please.

Me: Is this for an allergy or just for preference? I ask so we can make sure the burger doesn't come in contact with gluten during the cooking process.

Customer: I just don't eat starch or carbs. 

Me: That's totally fine. Would you like fries or a drink with that today?

Customer: Yes, I would love a large fry.

Me: ..........

Before I proceed, I would like to  make it clear that I do not judge these people in any way...though I must admit they make the shift go by faster. The reason I bring this up is because of the misconception that starch is bad for you and should be avoided. Also, I am here to defend bread and potatoes in all of their glory and deliciousness. Because at the end of the day...bread has starch and carbs; and vegetables (especially potatoes) have starch and carbs. 

But since I have already done a post about carbs in general, I will just discuss the specifics of starch, even though it is a carb.

To begin, I want to tell you what starch is. It is a complex carbohydrate, meaning that its formation is much more complicated and takes longer for the body to break down. Any starch we ingest is broken down into glucose, which is the body's main source of energy. But since starch takes a lot longer to break down, it has the added effect of providing long-lasting energy. In this way, starch is a great molecule for energy storage. The body stores energy in the form of glycogen, which is a constituent of starch. This glycogen is then moved to our muscles, ready for use during long-term and energy-draining activities, such as running a marathon. 

But starch isn't a one-trick pony--energy storage is not all it can do. Foods that naturally contain starch typically also contain nutrients like fiber, B vitamins, and a number of minerals.

Why, then, does starch have all of this bad press? There are a couple of reasons:

1. Low-carb, high protein diets: Though these diets are shows to be the most effective (let me be clear that that doesn't mean the diet is actually effective), science suggests that this is because of the high protein content, not the low carb content. Protein, as I have discussed before, keeps us satisfied; not necessarily full, but satisfied. The weight loss doesn't come from the lack of carbs--it comes because people tend to eat less the longer they feel content. However, the main reason this diet isn't effective is because lack of carbs leads to a lack of energy--you begin to feel sluggish and constantly tired.

2. Starch is often accompanied by high-fat foods: Weight gain occurs when you eat more calories than you burn...it's a simple math equation. However, each macronutrient contributes a specific number of calories to your food. Carbs and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram. Therefore, when you fry rather than bake your potato, you are adding a heck of a lot of extra calories in the form of oil (in most recipes, more than double). When you have alfredo instead of marinara you are adding hundreds of extra calories in the form of heavy cream. And butter. And cheese. Which is totally fine! I love french fries and alfredo sauce. And butter. And cheese. But it is important to separate the calories the starch (a carb) is contributing from the calories the fat is contributing.

And it is important to note that it is easy to have a starch that isn't accompanied by fat. And it is also true that some starches are healthier than others. Whole wheat bread is better for you than white bread. Raisin Bran is better for you than Cinnamon Toast Crunch. But this is not because of the calories--it is because of the other nutrients that the foods provide. 

So be kind to the potato! Be kind to the burger bun! Starch is causing no harm. It all comes down to not only knowing what is in your food, but knowing what nutrients are contributing to your food. Of course starchy and high-fat foods are going to cause weight gain--but it is because of the fat content, not the carb content (let's be clear that I am not bashing on fat...it is also necessary for our body). At the end of the day, calories matter. But we also need to know where the calories are coming from so we can make a change if need be.

I am in no way telling you what to eat or what to think, but I do hope that you have learned something today. If you were already eating potatoes, feel free to continue. And if you weren't, feel free to start again!