Starch or carbohydrates are necessary components of food since they provide energy. There are many fruits and vegetables 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 buildup 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 does not have contains other foods that help maintain correct body weight.
List of Starch-free Foods
The menu for this diet contains foods, which do not have even an ounce of starch in them. These foods are rich source of other nutrients like proteins, vitamins, and minerals.
- Bok choy
- Cabbage
- Celery
- Lettuce
- Mushroom
- Parsley
- Radish
- Spinach
- Tomatoes
- Mangoes
- 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 following recipes are made out of foods that have no starch content in them.
» Gorgonzola Stuffed Chicken Breasts Wrapped in Bacon
Ingredients
- Skinless, boneless chicken breasts, 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
- Freshly ground black pepper, 2 teaspoons
- Salt to taste
Cooking Instructions
- In a medium-sized bowl, combine the Gorgonzola cheese, minced shallots, finely chopped parsley, and minced garlic cloves.
- Add the pepper and salt to taste and mix thoroughly.
- Keep the filling aside, and slit the chicken breasts with a sharp knife.
- Stuff them with the filling, and wrap the bacon slices around the chicken breasts.
- To keep the bacon slices in place, pierce wooden toothpicks to secure the two ends.
- Grease a baking dish, and place the chicken breasts in them.
- 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
- Melt the butter over low heat in a saucepan, and mix the cocoa powder stirring to avoid the formation of lumps.
- Now add the hazelnuts, and dextrose to the pan and stir.
- Remove the pan from the heat, and allow it to cool for sometime.
- Once the mixture has cooled down, pour into a separate bowl, and refrigerate it till the mixture becomes firm.
- You can either roll this into balls, or cut them into slabs.
If you are planning to follow this diet, then you must go through the starchy foods list, 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 to provide energy, there are various substitutes that can be used to replace carb foods yet provide the same amount of energy and nutrients.
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