The carb-sugar aspect is very important for weight loss. Your body responds to sugar by producing and releasing insulin. A clinical study showed the link between individuals with high insulin secretion and achieving weight loss as a reduction in the person’s glycemic load. Your specific body’s hormonal response to sugar, and therefore insulin secretion, is dependent upon your genetic code, nutritional deficiencies, and what foods you have primed and created patterns for in your gut-brain connection. In short, it is the start of the sugar addiction cycle.
Sugar and vegetable oils act like chemical static that blocks the signals our bodies need to run our metabolisms smoothly.
–Shanahan MD, Catherine (2011-04-22). Deep Nutrition: Why Your Genes Need Traditional Food (p. 78). Big Box Books. Kindle Edition.
So how are starches and carbohydrates linked, the same or different to maximize weight loss and lower insulin secretion? Starch is a part of a carbohydrate, serving as a fuel source to help activate proteins and assist with fat metabolism; “There are three types of carbohydrates known as sugars, starches and fibers. The difference between fibers and starches is that the linkages between fiber’s sugar molecules cannot be broken apart by the body as can be done to starches.” Low levels of starch in foods interferes with digestion less, helping to satiate cravings and feeling full.
While there is opposing validation of the scientific research into “good” or “bad” carbohydrates, most agree that the body’s need for glucose is at the heart of the “safe starch” debate. The form of usable energy that the body derives from carbohydrates is glucose and fructose. Fructose will mess up your digestion and the gut-brain connection and therefore should be limited to natural, whole food sources like fruit only. Glucose does not necessarily need to come from food; your body creates it from fat and lactic acid, which are main components of whole foods and fermentation!
The cause for concern with starches, however, comes from what your body does with the excess glucose from unused starch food sources: it stores it in your liver, muscles, and then becomes FAT all.over.your.body. The good news about starches? Digestive enzymes in the gut can break down one kind of starch slowly: amylose, which is found in whole grains and legumes (beans). Cooking beans or soaking beans overnight with an added 1 T of baking soda “significantly” reduces available starch! I’d recommend rinsing the beans prior to cooking the next morning :)