Everything to Know About a Starch-free Diet

NutriNeat Staff Nov 8, 2018
Being on a starch-free diet may mean completely excluding foods that are rich sources of starch. This is one of the healthy plans which aids in weight loss, prevents diabetes, and other health problems, and also maintains optimum body weight.
Starch or carbohydrates are necessary components of food as they provide energy. There are many eatables that are rich sources of carbohydrates. Carbohydrates, which include sugars and starches, are a complex chain structure made up of sugar molecules. They are broken down in the body, with the help of enzymes, into smaller molecules for easy absorption.
Carbohydrates may include glucose, lactose and fructose (mostly found in fruits). Since these smaller molecules are easily assimilated in the bloodstream, they increase the level of blood glucose which may trigger the production of insulin for the metabolism of sugar. The extra sugar that is not used by the body is converted to fat and stored in the cells. 
The build-up of excess sugar is not always healthy as it may lead to unnecessary weight gain and a number of other health disorders. Hence, a low or no-carbohydrate diet is recommended. This no-carb or starch-free diet contains other nutrients that help maintain correct body weight.

List of Starch-free Foods

The menu contains foods that don't have even an ounce of starch in them. These foods are rich source of other nutrients like proteins, vitamins and minerals.
  • Bok choy
  • Cabbage
  • Mangoes
  • Celery
  • Lettuce
  • Mushroom
  • Parsley
  • Radish
  • Spinach
  • Tomatoes
  • Tangerines
  • Papaya
  • Watermelon
  • Cherries
  • Plums
  • Citrus fruits
  • Dairy products like butter, cheese, sour cream, and margarine
  • Eggs
  • Beef
  • Poultry
  • Fish like salmon, tuna, mackerel, and sardines
  • Olive oil
  • Corn Oil
  • Safflower oil

Recipes

The mentioned recipes are made out of foods that have no starch content in them.

Gorgonzola Stuffed Chicken Breasts Wrapped in Bacon

Ingredients:
  • Chicken breasts (skinless), 4
  • Shredded Gorgonzola cheese, ½ cup
  • Applewood smoked bacon, 8 thick slices
  • Shallot (minced), ½ cup
  • Garlic cloves (minced), 5
  • Fresh parsley (finely chopped), 2½ tablespoons
  • Black pepper (freshly ground), 2 teaspoons
  • Salt to taste
Cooking Instructions:
1. In a medium-sized bowl, combine the Gorgonzola cheese, minced shallots, finely chopped parsley and minced garlic cloves.
2. Add the pepper and salt to taste and mix thoroughly.
3. Keep the filling aside and slit the chicken breasts with a sharp knife.
4. Stuff them with the filling and wrap the bacon slices around the chicken breasts.
5. To keep the bacon slices in place, pierce wooden toothpicks to secure the two ends.
6. Grease a baking dish and place the chicken breasts in them.
7. Bake this dish in a preheated oven at 190ºC for about half an hour.

Chocolate Nougat Balls

Ingredients:
  • Pure cocoa powder, 5 tablespoons
  • Ground hazelnuts, 1 cup
  • Butter, 1 stick
  • Dextrose, ¼ cup
Cooking Instructions:
1. Melt the butter over low heat in a saucepan and mix the cocoa powder, stir to avoid the formation of lumps.
2. Add the hazelnuts and dextrose to the pan and stir.
3. Remove the pan from the heat and allow it to cool for a while.
4. Once the mixture has cooled down, pour into a separate bowl, and refrigerate it till the mixture becomes firm.
5. You can either roll this into balls, or cut them into slabs.
If you are planning to follow this diet, you must go through the list of food items, so that you can avoid including them in your diet. It is also beneficial to be aware of some of the side effects of the diet as a precautionary measure. Though carbohydrates are necessary for energy, there are various substitutes that provide the same amount of energy.