Starch

What is starch?

Starch is a natural carbohydrate found in various plants, serving as a primary energy reserve. Structurally, it’s composed of two main molecules: amylose, which forms straight chains, and amylopectin, which has a branched structure (1). These properties make starch an ideal thickening and binding agent, widely used in cooking and food processing. When consumed, starch is broken down into glucose, supplying a steady source of energy for the body (1). In the food industry, starches are valued for their versatility, used to improve the texture, consistency, and stability of many products. But it is also naturally found in many food items:

What are foods that contain starch?

These are the main sources of starch:

• Grains: Rice, wheat (bread, pasta, crackers), corn (cornmeal, popcorn, tortillas), oats, and barley are all high in starch.
• Tubers and Roots: Potatoes are one of the best-known starchy foods. Sweet potatoes contain slightly less starch, and celeriac is a lesser-known but starch-rich root vegetable.
• Legumes: Beans, peas, lentils, and chickpeas (including processed forms like hummus and falafel) are rich in starch alongside protein.
• Processed Foods: Starch is often added as a thickener or filler (see the list below) in diet products (as a sugar or fat substitute), sauces and soups (for consistency), and packaged snacks like chips and crackers.

What types of food starch are there?

There are several types of food starches, each with unique properties that make them suitable for specific culinary applications:

1. Corn starch: One of the most popular types of food starch, corn starch is known for its ability to create smooth, clear sauces. It’s frequently used in soups, gravies, and baking.
2. Potato starch: This starch is excellent for high-temperature cooking and baking, offering a lighter texture. It also has a lower gelatinization temperature, making it ideal for thickening at lower heat.
3. Tapioca starch: Derived from cassava, tapioca starch is valued for its elasticity and gelling properties, making it ideal for gluten-free baking.
4. Rice starch: Known for its fine texture, rice starch is commonly used in Asian cuisines and gluten-free foods. It’s also a popular choice in baby foods due to its easy digestibility.
5. Modified food starch: Modified starches are processed to enhance their stability under various conditions such as heat, cold, and acid. They are commonly found in processed foods where extended shelf life and stable consistency are required.

What is starch intolerance?

For some individuals, digesting starch can be challenging due to certain digestive sensitivities or enzyme deficiencies. Starch intolerance can lead to symptoms like bloating, gas, abdominal pain, and other digestive discomforts. This difficulty often arises because the body lacks or doesn’t make enough of the enzyme Gluco amylase, an enzyme that breaks down starch into glucose to be absorbed in the small intestine (2). Starch intolerance often occurs alongside Sucrose intolerance, as both conditions can stem from a deficiency in related digestive enzymes (3): Sucrose intolerance arises when the body lacks enough invertase enzyme, making it challenging to digest sucrose properly (3).

When starch isn’t adequately digested, it travels to the large intestine, where bacteria ferment it, which can lead to uncomfortable symptoms (4). If you suffer from starch intolerance and want to keep starch in your diet, you can supplement your body with the enzymes it lacks. An example of a product that has digestive enzymes is Starchway. Starchway contains the Glucoamylase enzyme that helps to reduce occasional gas, bloating & indigestion.*

What are starch alternatives?

For people with starch intolerance or those looking to reduce starch intake, there are many alternatives that offer similar benefits without causing digestive discomfort:

• Low-starch vegetables:
  • Leafy greens, zucchini, and cauliflower can be used creatively to replace starchy ingredients.
  • Cauliflower, in particular, is a favorite substitute for rice and potatoes, providing a similar texture without high starch content.
• Non-starch grains:
  • Quinoa and buckwheat are excellent alternatives to traditional grains. They are high in fiber and essential nutrients but contain fewer complex carbohydrates.
• Gluten-free flours:
  • For baking and cooking, almond flour and coconut flour are popular substitutes for traditional starches. These options work well in recipes and are easier to digest for those sensitive to starch.

These alternatives make it easy for individuals with starch intolerance to maintain a balanced diet without sacrificing texture, flavor, or nutrition.

If you suspect a food intolerance but are not yet certain you can contact one of our dietitians for personalized advice. If you’re looking for enzymes to support your situation you can try our supplement advisor below!:

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.