Starchy foods cover a wide range of ingredients — pasta, bread, cereals, legumes… We tend to see them as the enemy and cut them out entirely in the hope of slimming down and fighting cellulite. But are we right to do so? Let’s take a closer look.
What are starchy foods?
Natural starchy foods include wheat, corn, lentils and more. Then there are all the processed versions — pasta, bread, pastries… They provide the body with slow-release carbohydrates (also known as complex sugars), helping to prevent energy crashes and keeping you feeling full for longer. They’re also rich in fibre, B vitamins and minerals.
Starchy foods are relatively calorie-dense, but they give the body the energy it needs to function properly. They’re just as important in a balanced daily diet as fruits and vegetables!
Time to bust some myths!
Despite their bad reputation among women looking to slim down and reduce cellulite — some of whom cut them out entirely — starchy foods do not make you gain weight or cause bloating! On the contrary, when chosen wisely and prepared well, they support digestion and help keep cravings at bay.
And when cravings strike, snacking follows! Who hasn’t given in to intense hunger pangs after following a strict diet that banned all starchy foods? We all know that snacking is bad for both our figure and our cellulite. When we eat between meals without actually being hungry, our body tends to store more fat, since it doesn’t need it for energy. That fat gets stored in cells called adipocytes — the very cells responsible for the appearance of dimples!
What’s more, starchy foods support healthy digestion. If you opt for wholegrain varieties, you won’t experience any bloating after your meal. In fact, your stomach will feel flatter.
How much starchy food should we eat?
According to some studies, it’s beneficial to eat starchy foods three times a day, making up around 30% of your total daily food intake. That said, this doesn’t mean loading up on pasta carbonara at every meal!
We’re talking about starchy foods paired with vegetables and protein. If starchy foods have such a bad reputation, it’s often because they’re consumed the wrong way — in excess or with the wrong accompaniments. Keep in mind that starchy foods should make up a quarter of your plate (another quarter being protein, and the remaining half, vegetables).
And of course, to keep things interesting and make the most of their many benefits, mix it up: brown rice, wholegrain pasta, Jerusalem artichoke, sweet potato, pulses, regular potatoes and more.
Which starchy foods are best?
To get the most out of starchy foods, go for wholegrain versions. Brown rice, wholegrain pasta, wholemeal bread… they’ll provide your body with far more nutrients than their refined counterparts. So it’s time to say goodbye to the classic white baguette!
For breakfast, we can’t recommend wholemeal bread or oats enough — true allies for your figure.
Brown rice, meanwhile, has impressive appetite-suppressing properties that make it a great choice when watching your weight.
If you love pasta, there’s no need to deprive yourself. Just enjoy it mindfully — with fresh herbs, spices and a drizzle of olive oil, for example.
You can also mix things up with lesser-known starchy foods like spelt, millet or bulgur wheat.
And let’s not forget that starchy foods also include pulses: chickpeas, lentils, broad beans, kidney beans… Packed with fibre and protein, they’re essential allies for your health and in the fight against cellulite.
Finally, there are root vegetables: potatoes, sweet potatoes, yam and Jerusalem artichoke. Feel free to embrace them — though sweet potatoes are preferable to regular potatoes, thanks to their lower glycaemic index.
Key takeaways
- Starchy foods won’t cause bloating as long as you choose wholegrain, ideally unprocessed varieties, and take the time to eat them alongside protein and vegetables
- You can enjoy starchy foods at breakfast, lunch and dinner if you wish
- Watch what you pair them with — sweet or savoury: yes to vegetables or fruit, no to butter, cheese or spreads. Those are the real culprits when it comes to cellulite!
- Opt for cooking methods that don’t require added fat
- Cook pasta and grains al dente — this prevents slow-release carbohydrates from converting into fast sugars, which are far less kind to your figure and your health
- At lunch and/or dinner, fill your plate with ¼ starchy food, ¼ protein and ½ vegetables
- Vary your starchy foods: oats, bread, pasta, rice, quinoa, bulgur wheat…
As you can see, starchy foods are your friends! Enjoyed in moderation, chosen wisely and paired well, they’re essential for staying energised and maintaining a healthy figure. The golden rule? Savour, vary, balance!
To achieve a flat, cellulite-free stomach, remember that a healthy diet works best when combined with regular physical activity and palper-rouler massage. It’s by combining these 3 good habits that you’ll rediscover smooth, firm skin — free from dimples!