Types of starchy foods
Below you'll find more detailed information about the
nutritional benefits of some of the most common starchy foods, along
with information on storage and preparation from the Food Standards
Agency and the British Dietetic Association.
Potatoes
Potatoes are a great choice of starchy food, and a good source of energy, fibre, B vitamins and potassium.
In the UK we get a lot of our vitamin C from potatoes because,
although they only contain between 11–16mg of vitamin C per 100g of
potatoes, we generally eat a lot of them. They’re good value for money
and can be a healthy menu choice.
Potatoes are a healthy choice when boiled, baked (jacket potatoes),
mashed or roasted with only a small amount of fat and no added
salt. French fries and other chips cooked in oil or served with salt are
not a healthy choice.
Although a potato is a vegetable, in the UK we mostly eat them as the
starchy food part of a meal. Because of this, potatoes don't count
towards your five portions of fruit and vegetables a day, but they can
play an important role in your diet.
When cooking or serving potatoes, try to go for lower fat
(polyunsaturated) spreads or unsaturated oils such as olive or sunflower
oil, instead of butter.
Leave potato skins on where possible to keep in more of the fibre and
vitamins. For example, eat the skin when you're having boiled potatoes
or a jacket potato.
If you’re boiling potatoes, some nutrients will leak out into the
water, especially if you’ve peeled them. To stop this happening, only
use enough water to cover them, and cook them only for as long as they
need.
Storing potatoes in a cool, dark and dry place will help stop them sprouting. Don't eat any green or sprouting bits of potatoes.
Rice and grains
Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat and good value for money.
There are many types to choose from, including:
- couscous
- bulgur wheat
- all kinds of rice, such as quick-cook, arborio, basmati, long grain, brown, short grain and wild
As well as carbohydrates, rice and grains contain:
- protein, which the body needs to grow and repair itself
- fibre, which can help the body get rid of waste products
- B vitamins, which help release energy from the food we eat, and help the body to work properly
Rice and grains, such as couscous and bulgur wheat, can be eaten hot or cold and in salads.
There are a few precautions you should take when storing and
reheating cooked rice and grains. This is because the spores of some
food poisoning bugs can survive cooking.
If cooked rice or grains are left standing at room temperature, the
spores can germinate. The bacteria multiply and produce toxins that can
cause vomiting and diarrhoea. Reheating food won't get rid of the
toxins.
Therefore, it's best to serve rice and grains when they've just been
cooked. If this isn't possible, cool them within an hour after cooking
and keep them refrigerated until reheating or using in a cold dish.
It's important to throw away any rice and grains that have been left at room temperature overnight.
If you aren't going to eat rice immediately, refrigerate it within
one hour and eat within 24 hours. Don't reheat rice and grains more than
once.
Follow the "use by" date and storage instructions on the label for any cold rice or grain salads that you buy.
Bread
Bread – especially wholemeal, granary, brown and seeded varieties – is a healthy choice to eat as part of a balanced diet.
Wholegrain, wholemeal and brown breads give us energy and contain B
vitamins, vitamin E, fibre and a wide range of minerals. White bread
also contains a range of
vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads.
Some people avoid bread because they think they're allergic to wheat,
or because they think bread is fattening. But cutting out any type of
food altogether could be bad for your health, because you might miss out
on a whole range of nutrients that we need to stay healthy.
Bread can be stored at room temperature. Follow the "best before" date to make sure you eat it fresh.
Pasta
Pasta is another healthy option to base your meal on. It consists of
dough made from durum wheat and water, and contains iron and B vitamins,
as well as a small amount of sodium (
salt).
Wholewheat or wholegrain are healthier alternatives to ordinary pasta
as they contain more fibre. Also, we digest wholegrain foods more slowly
so they can make us feel full for longer.
Dried pasta can be stored in a cupboard and typically has a long
shelf life, while fresh pasta will need refrigerating and has a shorter
lifespan. Check the food packaging for "best before" or "use by" dates
and further storage instructions.
Cereal products
Cereal products are made from grains. The benefits of eating
wholegrain cereals are that they can contribute to our daily intake of
iron, fibre, B vitamins and protein. They can also provide a slow
release of energy throughout the day.
Wheat, oats, barley, rye and rice are commonly available cereals that
can be eaten as wholegrains. This means cereal products consisting of
oats and oatmeal, like porridge, and wholewheat products are healthy
breakfast options.
Barley, couscous, corn, quinoa and tapioca also count as healthy cereal products.
Many cereal products in the UK are refined, with low wholegrain content. They can also be high in added
salt and
sugar. When you’re shopping for cereals, check the
food labels to compare the nutrition levels of different products.
Always check the food packaging for "best before" or "use by" dates and for storage instructions.
Acrylamide in starchy food
Acrylamide is a chemical that can be found in some starchy foods when
they are toasted, roasted, baked, grilled or fried at high
temperatures.
Some studies have suggested that acrylamide could be harmful to our
health. The Food Standards Agency (FSA) recommends that bread should be
toasted to the lightest colour acceptable, and, when chips are made at
home, that they are cooked to a light golden colour. Manufacturers'
instructions for frying or oven-heating foods should be followed
carefully and, when roasting or baking root vegetables and potatoes, or
baking bread or pastry, it is a good idea to avoid overcooking or
burning.
Boiling, steaming and microwave cooking are unlikely to produce much acrylamide.
When storing potatoes, keep them somewhere dark, cool and dry, and
not in the fridge. Storing potatoes at a very low temperature can
increase the amount of sugar they hold, which could lead to higher
levels of acrylamide when they are cooked. For more information, see the
FSA survey on acrylamide.