Starch
What it is and what it does
- Starch is made only of glucose units, as a mixture of two polymers called amylose and amylopectin. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Annex 2 - Dietary carbohydrate composition)
- Resistant starch is the starch, and products of starch breakdown, that is not absorbed in the small intestine of healthy people. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Chapter 1 - The role of carbohydrates in nutrition)
- Its main forms are starch physically enclosed, for example inside intact cell structures (RS1), some raw starch granules (RS2), and retrograded amylose (RS3). (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Chapter 1 - The role of carbohydrates in nutrition)
- Starch digestion starts in the mouth, where the enzyme salivary amylase begins to break starch down. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Chapter 1 - The role of carbohydrates in nutrition)
- Nutrition science divides starch into rapidly digestible starch (RDS), slowly digestible starch (SDS) and resistant starch (RS). (Aller EEJG, Abete I, Astrup A, Martinez JA, van Baak MA (2011). Starches, sugars and obesity. Nutrients 3(3):341-369 (peer-reviewed review; PMC3257742; open access, CC BY 3.0) (DOI 10.3390/nu3030341))
- Slowly digestible starch is digested slowly along the whole small intestine. (Aller EEJG, Abete I, Astrup A, Martinez JA, van Baak MA (2011). Starches, sugars and obesity. Nutrients 3(3):341-369 (peer-reviewed review; PMC3257742; open access, CC BY 3.0) (DOI 10.3390/nu3030341))
- Resistant starch escapes digestion, passes into the large intestine and is fermented there. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Annex 2 - Dietary carbohydrate composition)
Why it matters
- Starch is the most important and most abundant digestible polysaccharide in food. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Annex 2 - Dietary carbohydrate composition)
- Starchy foods usually contain all three fractions (rapidly digestible, slowly digestible and resistant starch); they cannot easily be split into pure 'RDS', 'SDS' or 'RS' foods. (Aller EEJG, Abete I, Astrup A, Martinez JA, van Baak MA (2011). Starches, sugars and obesity. Nutrients 3(3):341-369 (peer-reviewed review; PMC3257742; open access, CC BY 3.0) (DOI 10.3390/nu3030341))
- Processing changes starch dramatically, both how fast and how much of it is digested in the small intestine. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Annex 2 - Effects of food processing on dietary carbohydrates)
- Too much: eating too many carbohydrates as processed, starchy or sugary foods can raise total calorie intake. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| India, all groups | no value set | No ICMR-NIN 2020 value | ICMR-NIN 2020 |
| Adults (total carbohydrate, context) | 45-65 % of energy | AMDR for total carbohydrate (no separate value for this part) | ICMR-NIN 2020 |
| Adults (total carbohydrate, context) | minimum 100-130 g/day | Minimum carbohydrate intake | ICMR-NIN 2020 |
| Adults and children over 1 year (total carbohydrate, context) | 45-60 % of energy | Reference Intake range for total carbohydrate (EFSA sets no separate starch value) | EFSA (EU, not an Indian value) |
| All ages except children under 2 (total carbohydrate, context) | at least 55 % of energy | Optimum diet, 1998 FAO/WHO consultation (total carbohydrate from varied sources; no starch value) | FAO/WHO (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water; FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Chapter 6 - Recommendations
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Kodo millet | 64.96 g | IFCT A017 |
| Ragi (finger millet) | 62.13 g | IFCT A010 |
| Jowar (sorghum) | 59.7 g | IFCT A005 |
| Rajgira (amaranth) | 59.33 g | IFCT A002 |
| Little millet | 56.07 g | IFCT A016 |
| Bajra (pearl millet) | 55.21 g | IFCT A003 |
| Quinoa | 48.41 g | IFCT A009 |
| Teff | 36.56 g | USDA FDC 169747 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Gelatinisation (the change when starch is heated in water; see note) sharply increases how easily digestive enzymes break starch down. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Annex 2 - Effects of food processing on dietary carbohydrates)
- Cooked starch slowly re-crystallises as it ages; this retrogradation may reduce its digestibility. (FAO/WHO (1998). Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation (Rome, 14-18 April 1997). FAO Food and Nutrition Paper 66, Annex 2 - Effects of food processing on dietary carbohydrates)
- Example foods for retrograded (resistant) starch: cooled cooked potato, bread and cornflakes. (Aller EEJG, Abete I, Astrup A, Martinez JA, van Baak MA (2011). Starches, sugars and obesity. Nutrients 3(3):341-369 (peer-reviewed review; PMC3257742; open access, CC BY 3.0) (DOI 10.3390/nu3030341))
- Starch is found, with fibre, in most plant foods such as cereals, millets, pulses, vegetables and tubers. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Bread and other cereal products, potatoes, tubers and pulses supply most of the starch people eat. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Whole grains such as brown rice, oats, barley and quinoa are listed among starch foods. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))