Make starchy foods the basis of most meals
Vorster, H.H.; Nell, T.A.
SAJCN South African Journal of Clinical Nutrition 14(3, Suppl): S17-S24
2001
Document Number: 264978
The scientific evidence for the guideline, 'make starchy foods the basis of most meals' is reviewed. Worldwide, but especially in developing countries, starchy or high-carbohydrate foods such as cereals, grains and some root vegetables, are the main sources of dietary energy and valuable sources of micronutrients and dietary fibre when they are eaten in minimally processed forms. These foods also contribute protein to the diet. Recent research has shown that foods rich in carbohydrates in the form of starch, resistant starch, sugars and non-starch polysaccharides or dietary fibre, influence health and prevent chronic diseases by various effects and mechanisms. These include direct effects on digestion, absorption, fermentation and metabolism; indirect effects by providing micronutrients and phytochemicals; and replacement effects, mainly of fat and animal protein. There is convincing evidence that through these mechanisms high-carbohydrate diets lower risk of several chronic diseases such as obesity, non-insulin-dependent diabetes mellitus, cardiovascular disease, cancer and other gastro-intestinal diseases. Available data indicate that especially white, coloured and Indian South Africans could benefit by increasing intakes of cereals and grains, and that all South Africans should eat more of their cereals and grains in an unprocessed or minimally processed form. The pending fortification of maize meal and bread flour with micronutrients should increase the contribution of starchy foods to micronutrient intakes. It is concluded that available evidence supports this guideline. The guideline is furthermore practical, culturally sensitive, affordable, and sustainable.