Think white rice is the biggest starch bomb in your diet? Think again.
Several everyday foods and drinks contain far more starch – and some of them may surprise you.
The bubbles in your tea
Tapioca pearls in bubble tea top the list with a staggering 85.5 grams of starch per 100 grams.
Made from cassava starch, sugar, and water, these chewy balls are digested quickly, causing a rapid spike in blood sugar levels.
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Sticky rice
Sticky rice contains 77.5 grams of starch per 100 grams.
It’s almost entirely made up of amylopectin, which the body digests very quickly, sending your blood sugar soaring.
Crackers
Crackers are usually made from refined wheat flour and contain about 65 grams of starch per 100 grams.
Six crackers are roughly equivalent to half a bowl of rice in starch content, making them a hidden source of rapid carbs.
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A quick breakfast
Instant oats come in at 62.5 grams of starch. While they provide fiber and satiety, they also cause a fast rise in blood sugar and should be consumed in moderation.
Breakfast cereals
Like instant oats, breakfast cereals contain about 62.5 grams of starch on average.
Many are roasted in oil and contain added sugars, making them a calorie- and starch-heavy way to start the day.
Steamed buns
Steamed buns, such as bao, pack around 47.5 grams of starch.
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They’re made with wheat flour and tend to have more protein and fiber than rice or noodles, but their high starch content is still significant.
Bread
White bread contains approximately 45 grams of starch per 100 grams.
It’s often made with added sugar and processed fats, contributing to higher heart disease risks.
Whole grain or sourdough bread is a better choice with fewer calories and more fiber.
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Noodles
Various types of noodles – such as pasta and ramen – contain an average of 33.5 grams of starch.
They're low in nutrients and, when consumed regularly, can increase the risk of high blood pressure, diabetes, and cholesterol.
Pork dumplings
One pork dumpling contains around 27.5 grams of starch.
While the filling may include meat or vegetables, the wrapper made of wheat flour, and sometimes additional noodles, adds to the starch load.
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White rice
Often criticized for its starch, white rice actually comes in last with 27.5 grams of starch per 100 grams.
Still, it provides protein, vitamins, minerals, and fiber, and can help stabilize blood sugar when part of a balanced diet.
This article is based on information from Sanook.com.