Starchy foods such as white rice, bread and potatoes belong to the class of foods called carbohydrates. They provide the body with energy to function as part of macro nutrient group. Your diet should, therefore, have adequate carbohydrates to fulfill your body's needs.

Carbohydrates however are of two types, simple and complex.

Simple carbohydrates include sugars, while complex carbohydrates include starch. Your body assimilates both carbohydrates differently. Sugar is absorbed quickly, producing instant energy but inducing hunger immediately afterwards. Excess sugar is converted into fat. Sugar is thus not a good long-term source of energy.

In contrast, starch burns slowly, providing energy over a much longer period and is the ideal source of energy for the body. John Vanderveen, of the FDA's Center for Food Safety and Applied Nutrition, estimates that 55 percent of the calories in our diet should come from these complex carbohydrates.

Starchy foods such as vegetables and whole grains that are unpolished also contain fibre, which aids digestion by providing roughage.

Medical studies have also linked fibre in food with the prevention of certain cancers. "While starch, by itself is not fattening, how you consume it is important," caution nutritionists. They recommend boiling or baking potatoes instead of frying them. "Deep-frying will make any vegetable, not just potatoes, fattening and unhealthy," they explain. Again, brown rice is healthier than white. "This is because the milling process robs the rice of essential B vitamins and fibre,".

Verdict: Stock up on some starch -- your body needs it. However, guard against the fat you eat along with it.

Tips:

You can get complex carbohydrates from a range of healthy sources such as potatoes, rice, grains, beans, whole wheat bread and vegetables.

Apart from complex carbohydrates research shows that regular intake of anti-oxidants, vitamins, protein, minerals and good fat is critical for protection from diseases and increasing lifespan.

Include plenty of whole-grains, brightly coloured (red, yellow and green) fruits and vegetables. Choose fresh, seasonal and organic foods.

Move to natural sources of fats such as seeds, nuts, coconut, fish and cold pressed oils.

Protein sources are like fish, soya, eggs, peas and beans, seeds, nuts, fermented milk etc.

While beans are often associated with the gastrointestinal disturbances that they may cause, they are also very good sources of protein, fibre and iron. Some of the best kinds of beans to eat are:

- Navy beans
- White beans
- Kidney beans
- Lima beans

Get into functional foods like barley, oats, soya, garlic, onion, mushrooms, berries, yoghurt, etc.

Also incorporate these lifestyle changes:

• Ensure a deep and restful sleep through the night.

• Have meals in pleasant surroundings and in enjoyable company.

• Have confectionary and desserts only occasionally.

• Do not ever skip breakfast, have smaller, frequent meals and early dinner.

• Avoid junk foods that are loaded with sugars, salt and unhealthy fats.

• Do not smoke and indulge in substance abuse.

• Make sure you have some regular physical activity.

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