Top 5 Health Benefits of Starchy Foods for Nigerians by Haroon Nafeesah

Starch is a type of carbohydrate consisting of glucose molecules. Glucose provide cells with energy and helps nerve cells in the brain function properly.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.  Some of these  starchy foods should be eaten  every day as part of a healthy balance diet. Starchy foods come in many forms, and people often consume them as staple foods in diets worldwide. Legumes, grains, and root vegetables are all examples of them.

However, too much consumption of these starchy foods are linked to a higher risk of diabetes, heart disease and weight gain. In addition, they can cause blood sugar to spike rapidly and then fall sharply. This is especially important for people with diabetes and prediabetes, since their bodies can't efficiently remove sugar from the blood. For example, those with diabetes need to be more aware of their starchy food intake than others. This does not mean they must avoid starchy foods, it simply means that because their bodies are more sensitive to carbohydrates, they need to pay close attention to what they consume.

In this article, the benefit of consuming starchy foods  will be discussed in order for to know the usefulness of consuming starchy foods and the educate the Nigerians that total avoidance of starchy foods are not good for the proper function of the body system. 

Health Benefits of Starchy  Foods

Starchyfoods are an essential part of a nutritious diet. They are a vital source of energy and nutrition and provide the basis for a satisfying, balanced meal. As recommended by doctors,eating plenty of starchy foods as part of a balanced diet provide energy and fiber, as well as to increase feelings of fullness. Here are various reasons why starchy foods are crucial as part of a balanced diet:

1. Energy

Starchy foods are a suitable source of energy because of their high carbohydrate. When the body digest starch, it converts it to glucose  which is the main human fuel. It goes through the bloodstream and  give energy to almost all  the cells in the body.  The body can use this glucose right away or store it in the liver for later use. 

2. Fiber

Many starchy foods, such as whole grains, fruits, and beans, are high in fiber. Fiber is a type of carbohydrate with a unique molecular structure. Because of its unique structure, it's  glucosec molecules are bound tightly together, hence, it passes through the digestive system because it can't be easily broken in the small intestine. The Food and Drug Administration (FDA) states that most people in the United States do not include enough fiber in their diet and it also  says that fiber helps move waste through the digestive system. High fiber diets can also reduce a person’s risk of developing cardiovascular disease.

3. Satiety

Satiety is the feeling of being full after eating. Certain foods make a person feel more satiated after eating them. Research suggests foods containing fiber increase satiety. They also offer other health benefits, including improving the body’s insulin sensitivity and reducing fat storage.Some of the top foods include potatoes, porridge, and brown pasta.


Starch is a carbohydrate and a natural component of most plants, including fruits, vegetables, and grains. Starchy foods are an essential part of a balanced diet, as they provide energy, fiber, and a sense of fullness.

The body breaks down starch molecules into glucose, which is the body’s primary fuel source. The brain, in particular, requires a considerable amount of glucose each day. Starchy foods are safe for most individuals and present no risks or side effects. However, it is important that people with diabetes or CSID carefully consider their starch intake.