Starches are fattening and should be limited when trying to lose weight?

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: A healthy eating plan is one that:

·       Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk  products.

·       Includes lean meats, poultry, fish, beans, eggs, and nuts.

·       Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

·       For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.