Pregnancy leads to an increased need for certain nutrients, which means pregnant women may benefit from adjusting their diets. One question that comes up is whether it’s safe and healthy to eat starch during pregnancy. Starchy foods like bread, pasta, rice, and potatoes are good sources of carbohydrates, which provide energy for both mother and baby. However, there are some considerations regarding starch intake to keep in mind.
What is starch?
Starch is a type of carbohydrate found naturally in many foods. The main sources of dietary starch are:
- Breads, cereals, crackers, and pasta
- Rice, corn, and other grains
- Potatoes and root vegetables like carrots and parsnips
- Legumes like beans, peas, and lentils
During digestion, starch breaks down into glucose which enters the bloodstream and provides energy for cells throughout the body. Starch consists of two types of molecules:
- Amylose – A linear chain of glucose molecules
- Amylopectin – A branched chain of glucose molecules
Foods higher in amylopectin raise blood sugar more quickly than foods higher in amylose.
Is starch safe during pregnancy?
Eating starch in moderation is generally considered safe during pregnancy. Starchy carbohydrates should make up roughly 45-65% of total calorie intake according to dietary guidelines.
Some key points on starch safety:
- Starch is an important source of glucose, which is the preferred energy source for the brain and fetus.
- Whole grain starches provide vitamins, minerals, fiber, and plant compounds that benefit pregnancy health.
- Refined grains like white bread and white rice have less nutrition than whole grains.
- There is no evidence that moderate starch intake harms pregnant women who don’t have gestational diabetes.
Overall, starch can be part of a healthy pregnancy diet. However, women should focus on getting starch from nutrient-dense whole food sources instead of refined and processed options.
Benefits of eating starch while pregnant
Here are some of the top benefits of including starch as part of a balanced prenatal diet:
Provides glucose for energy
Glucose derived from starch is the primary energy source for the brain and developing fetus. Pregnant women need approximately 71 additional grams of carbohydrates per day compared to before pregnancy. Starchy foods can help meet increased energy requirements in a healthy way.
Supplies fiber
Many starchy foods like beans, whole grains, and some veggies and fruits contain fiber. Fiber promotes fullness, healthy digestion and prevents constipation, which is common during pregnancy. Fiber may also help control blood sugar levels.
Contains important nutrients
Whole food sources of starch provide vitamins, minerals and antioxidants. For example, brown rice contains manganese, selenium, magnesium and B vitamins. Sweet potatoes offer vitamin A, vitamin C, potassium and more.
May prevent neural tube defects
Folic acid is a B vitamin that helps prevent neural tube defects like spina bifida. Many fortified breads, cereals, pasta and other grain products contain added folic acid. Eating whole grains and fortified starch sources helps ensure pregnant women get enough of this essential nutrient.
Can help manage pregnancy weight gain
Complex carbohydrates provide a steady stream of energy without too many extra calories, which can help with pregnancy weight management. Pairing fiber-rich starches with protein sources helps control hunger and blood sugar.
Potential concerns and risks
While starch is safe for most pregnant women, there are some potential drawbacks to consider:
Blood sugar spikes
Eating large portions of refined grain products or starchy foods with a high glycemic index can cause rapid spikes and crashes in maternal blood sugar levels. This doesn’t apply to all starch, but pregnant women should choose wisely.
Weight gain
Overdoing starchy and sugary foods leads to excessive weight gain in pregnancy. Too much can increase the risk of complications like gestational diabetes, preeclampsia, and cesarean delivery.
Nutrient deficiencies
If starch makes up too much of the diet, it can displace foods containing healthy fats, protein, vitamins and minerals. This stresses the importance of balanced nutrition.
Digestive issues
Some people experience bloating, gas or reflux after eating a lot of starchy carbohydrates. Paying attention to individual tolerance levels is key.
Blood sugar issues
Women with prediabetes, obesity or a history of blood sugar problems may need to monitor starch intake more closely to prevent gestational diabetes.
Toxic exposures
Some starchy products may contain added preservatives, heavy metals, pesticide residues or other toxins. Choosing organic non-GMO starches when possible is ideal.
Recommended daily intake
There are no specific starch intake recommendations for pregnancy. However, the Dietary Guidelines for Americans suggest the following daily carbohydrate targets:
Sedentary women
- 175 grams of carbohydrate if not pregnant
- 246 grams of carbohydrate during pregnancy
Moderately active women
- 210 grams of carbohydrate if not pregnant
- 272 grams of carbohydrate during pregnancy
Starches should provide around half to two-thirds of carbohydrate intake according to general guidelines.
The average pregnant woman needs an extra 300 calories per day. Consuming about 150 extra calories from nutrient-dense starchy foods is reasonable for many women during the 2nd and 3rd trimester.
It’s also wise to spread starch intake evenly throughout the day for steady energy and blood sugar control rather than eating most at one meal.
Foods to eat
These are good starch choices to focus on when pregnant:
Whole grains
- Brown rice
- Oats
- Quinoa
- Barley
- Buckwheat
- Whole grain bread
- Whole grain pasta
Starchy vegetables
- Potatoes with skin
- Sweet potatoes
- Peas
- Winter squash
- Corn
Legumes
- Beans (black, pinto, kidney, etc)
- Lentils
- Chickpeas
Fruits
- Bananas
- Plantains
- Quinoa
Choose whole food starches whenever possible instead of refined grains like white bread, white rice, and processed snack foods. Look for 100% whole wheat flour on bread labels.
Foods to avoid
Here are some less healthy starch options to limit during pregnancy:
- White bread, pasta, rice, and other refined grains
- Pastries, muffins, cakes, and desserts with added sugar
- Fried starches like french fries and potato chips
- Instant grains with added sodium and fat
- Sugary breakfast cereals
Also avoid moldy or sprouted grains and legumes, which can harbor dangerous bacteria and toxins.
Limit high glycemic index starches like:
- Instant oatmeal
- Russet potatoes
- Pretzels
- Puffed rice cereal
- Shortgrain white rice
Sample meal plan
Here is a sample one day meal plan that incorporates healthy starch options:
Breakfast:
- 1 cup oatmeal cooked in milk with 1 tbsp chopped walnuts and 1/2 cup blueberries
- 1 hardboiled egg
- 1 cup lowfat milk
Snack:
- 1 small apple with 1 tbsp peanut butter
Lunch:
- Tuna salad sandwich on 2 slices 100% whole wheat bread with lettuce and tomato
- 1 cup vegetables sticks with hummus
- 1 cup lowfat yogurt
Snack:
- 1 cup edamame
Dinner:
- 3 oz grilled salmon
- 1 cup quinoa
- 1 cup roasted broccoli
Dessert:
- 1 small slice of angel food cake
Tips for eating starch while pregnant
Here are some tips to eat starch in a healthy way during pregnancy:
- Choose whole grains like brown rice, quinoa, and oats instead of refined grains whenever possible.
- Read labels and pick 100% whole wheat breads and pastas.
- Eat the starch rainbow – sweet potatoes, carrots, squash, purple potatoes, black beans, etc.
- Include a lean protein source when eating starch to help balance your meal.
- Avoid adding extra fats like butter or oils to starchy foods.
- Stay hydrated by drinking water with high fiber starches.
- Don’t overdo starchy snacks like chips, pretzels, and crackers.
- Reduce intake if you experience bloating, reflux, or blood sugar spikes after eating starch.
- Aim for consistent carb intake rather than spiking levels at some meals.
Gestational diabetes and starch intake
Women diagnosed with gestational diabetes need to pay special attention to starch and overall carbohydrate consumption.
The recommended carb range for women with gestational diabetes is usually between 175-200 grams per day. Complex carbs high in fiber are ideal choices.
Here are some tips for managing gestational diabetes with starch intake:
- Choose whole grains, beans, lentils, starchy vegetables and some fruits.
- Limit or avoid refined grains, sugary foods, and processed snack foods.
- Spread carb intake evenly throughout the day.
- Pair starch with protein, fat or fiber to slow digestion.
- Monitor blood sugar levels 1-2 hours after eating to see response.
- Adjust carb amounts at meals based on blood sugar readings.
- Limit high glycemic index options like potatoes, white rice, puffed rice cereal.
- Consider nutritional counseling to develop a personalized diet plan.
Following a diabetic meal plan can help control blood sugar and support a healthy pregnancy.
Conclusion
During pregnancy, starch can be part of a balanced diet as long as portions are controlled and women focus on nutritious whole food sources. Starchy foods provide glucose for energy, fiber, nutrients, and satiety.
However, refined grains, sugary starches and overdoing carbohydrates can lead to excess weight gain and blood sugar problems. Women with gestational diabetes need to be particularly mindful of starch intake.
Paying attention to carb quality, pairing with protein and eating a consistent amount at meals can allow pregnant women to incorporate starch safely. Work with a healthcare provider or dietitian to find the optimal starch intake for your specific needs.
