How can one measure the amount of starch in a food?
As you stated, starches are basically nothing more than carbohydrates and will be listed on the food label along with all the other nutritional information for that product; such as fat content, sugar, sodium, etc. Many food manufacturers realize that consumers are trying to eat more healthy and are offering low carb and other healthier alternatives. If you're preparing foods for your family that are not processed, such as fruits or vegetables counting the carbohydrates isn't quite as simple. Fortunately, there are sites like the one I've listed in my sources that will help you find the carbs in most any food; including fruits and vegetables.
You can also buy a book from most any health food store or bookstore if you would like to keep a ready to access copy on hand in your kitchen. While you can't actually determine the exact amount of carbs a certain food has in it without the use of a book or web site, there is another less technical way of seeing if a food is extremely starchy. Purchase some potassium iodine (liquid form) and put a small drop of the liquid onto the food in question.
The color will change immediately to a shade of purple. The darker purple, the higher the starch content. If the color is a light purple, it's safe to assume that the food has only a few carbohydrates.
It is pretty much impossible to accurately measure the total exact amount of starch and other items that are taking up space in your food while just at home or eating out. There is one way however to find out at least close to the amount of starch that is taking up space in your food or your families food. You can always get some potassium iodide liquid.
Once you get this all you will need to do is place a tiny drop on the food in which is your concern, and watch for the change of color. The lighter the color becomes is the least amount of starch, and the darker it becomes is the most. So light is not a lot of starch and dark is a good amount.
As a result, the glycemic index of table sugar is intermediate, and foods that are high in sugar may similarly have an intermediate glycemic index. Some types of fiber lower a foodâ? S glycemic index, but some do not.
Insoluble fiber, the type found in wheat, has little effect on glycemic index, so whole wheat bread has a glycemic index similar to that of white bread. Soluble fiber, on the other hand, lowers glycemic index. Foods high in soluble fiber such as oats, barley, and legumes (dried beans and lentils) have low glycemic index values.
To make matters more complicated, external factors can also alter how much a given food raises blood glucose, such as stress, time of day, prior food intake, and blood glucose level at the time of the meal; level of physical fitness; and having diabetes. (People with diabetes tend to have higher blood glucose levels in response to foods compared with people who donâ? T have diabetes.) All of this potential for variability has led some people to doubt the usefulness of the glycemic index in meal planning.
On the other hand, studies have shown that the combination of the carbohydrate content of a meal and the source of carbohydrate in the meal accounts for 90% of a personâ? S blood glucose response to the meal. Paying attention to amount and type of carbohydrate, therefore, is clearly important.
What about portion size? The glycemic index of a food remains the same no matter how much is eaten. But eating a large amount of a carbohydrate-containing food will raise your blood glucose level more than eating a small amount of that food.
Thatâ? S where glycemic load comes in. Glycemic load is calculated by multiplying a foodâ?
S glycemic index by the number of grams of carbohydrate in a serving of food and dividing the result by 100. Glycemic load = (glycemic index � Grams of carbohydrate) ÷ 100.
To assess the glycemic load of a small, 4-ounce apple, therefore, the calculation would be: (40 � 15 grams of carbohydrate) ÷ 100 = 6.
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