Hericium Erinaceus β-glucan modulates in vitro wheat starch digestibility

Insight into the mechanism of digestibility inhibition by interaction between corn starch with different gelatinization degree and water extractable arabinoxylan

On the basis of revealing the interaction mechanism between corn starch (CS) and water-extractable arabinoxylan (WEAX) with high/low molecular weight (H-WEAX, L-WEAX), the degree of gelatinization (DG) on structural behaviors and in vitro digestibility of CS-WEAX complexes (CS/H, CS/L) was evaluated. With the increased DG from 50 % to 95 %, the water adsorption capacity of CS/L was increased 64 %, 58 %, 47 %, which were higher than that of CS/H (39 %, 54 %, 33 %). The gelatinization of starch was inhibited by WEAX, resulting in the enhancement of crystallinity, short-range ordered structure and molecular size of CS-WEAX complexes. Stronger interaction was detected in CS/L than with CS/H as proved by the increased hydrogen bonds and electrostatic force. Complexes exhibited higher resistant starch content (RS) at diverse DG, especially for CS/L. Notability, RS content of samples with 50 % DG were increased from 27.72 % to 32.89 % (CS/H), 36.96 % (CS/L). Except for the reduction of gelatinization degree by adding WEAX, the other possible mechanisms of retarding digestibility were explained as the small steric hindrance of L-WEAX promoted encapsulation of starch granules, limiting enzyme accessibility. Additionally, the fragmentation of CS granules with high DG promoted the movement of H-WEAX, reducing the difference in digestibility compared to CS/L.

Controlling sodium chloride concentration modulates the supramolecular structure and sol features of wheat starch-acetylated starch binary matrix

The sol performance of wheat starch (WS) matrix incorporating acetylated starch (AS) is crucial for the processing and quality features of wheat products. From a supramolecular structure view, how regulating salt (sodium chloride) concentration modulates the sol features, e.g., pasting, zero-shear viscosity (ZSV) and thixotropy of WS-AS binary matrix was explored. Compared to the salt-free counterpart, the saline matrices exhibited a delayed pasting profile and a decreased viscoelasticity. Thereinto, the sol at 0.02 M NaCl exhibited the smallest ZSV (23,710 Pa·s) and the greatest in-shear recovery ratio (33.7 %). Such variations could be attributed to the weakened coil-helix, nematic-smectic and isotropy-anisotropy transitions from a side-chain liquid-crystalline perspective. Meanwhile, the correlation length (ξ) and radius of gyration (Rg) obtained from small angle X-ray scattering analysis were increased by 5.2 and 9.6 Å respectively, which disclosed a restrained entanglement and an enhanced chain mobility. These results would provide a reference for the design of fluid/semisolid products with optimized qualities.

Effect of hydrocolloids on starch digestion: A review

Rapidly digestible starch can increase postprandial blood sugar rapidly, which can be overcome by hydrocolloids. The paper aims to review the effect of hydrocolloids on starch digestion. Hydrocolloids used to reduce starch digestibility are mostly polysaccharides like xanthan gum, pectin, β-glucan, and konjac glucomannan. Their effectiveness is related to their source and structure, mixing mode of hydrocolloid/starch, physical treatment, and starch processing. The mechanisms of hydrocolloid action include increased system viscosity, inhibition of enzymatic activity, and reduced starch accessibility to enzymes. Reduced starch accessibility to enzymes involves physical barrier and structural orderliness. In the future, physical treatments and intensity used for stabilizing hydrocolloid/starch complex, risks associated with different doses of hydrocolloids, and the development of related clinical trials should be focused on. Besides, investigating the effect of hydrocolloids on starch should be conducted in the context of practical commercial applications rather than limited to the laboratory level.

Edible herbal source-derived polysaccharides as potential prebiotics: Composition, structure, gut microbiota regulation, and its related health effects

Recently, with changes in dietary patterns, there has been increased interest in the concept of food and medicine homology, which can help prevent disease development. This has led to a growing focus on the development of functional health foods derived from edible herbal sources. Polysaccharides, found in many edible herbal sources, are gaining popularity as natural ingredients in the production of functional food products. The gut microbiota can effectively utilize most edible herbal polysaccharides (EHPs) and produce beneficial metabolites; therefore, the prebiotic potential of EHPs is gradually being recognized. In this review, we comprehensively discuss the structural features and characterization of EHPs to promote gut microbiota regulation as well as the structure-activity relationship between EHPs and gut microbiota. As prebiotics, intestinal microbiota can use EHPs to indirectly produce metabolites such as short-chain fatty acids to promote overall health; on the other hand, different EHP structures possess some degree of selectivity on gut microbiota regulation. Moreover, we evaluate the functionality and mechanism underlying EHPs in terms of anticancer activity, antimetabolic diseases, anti-inflammatory activity, and anti-neuropsychiatric diseases.

Effect of Oat Beta-Glucan on Physicochemical Properties and Digestibility of Fava Bean Starch

The current research examined the impact of different concentrations of oat beta-glucan (OG) on the in vitro digestibility of fava bean starch (FS). Our pasting analysis demonstrated that OG effectively decreased the viscosity and regrowth of FS, suppressing its in situ regrowth while enhancing the in vitro pasting temperature. Moreover, OG markedly diminished amylose leaching and minimized the particle size of the pasted starch. Rheological and textural evaluations demonstrated that OG markedly diminished the viscoelasticity of the starch and softened the gel strength of the composite system. Structural analysis revealed that hydrogen bonding is the primary interaction in the FS-OG system, indicating that OG interacts with amylose through hydrogen bonding, thereby delaying starch pasting and enhancing the gelatinization characteristics of FS gels. Notably, the incorporation of OG resulted in a reduction in the levels of rapidly digestible starch (RDS) and slowly digestible starch (SDS) in FS, accompanied by a notable increase in resistant starch (RS) content, from 21.30% to 31.82%. This study offers crucial insights for the application of OG in starch-based functional foods.

Airlift bioreactor-based strategies for prolonged semi-continuous cultivation of edible Agaricomycetes

Submerged cultivation of edible filamentous fungi (Agaricomycetes) in bioreactors enables maximum mass transfer of nutrients and has the potential to increase the volumetric productivity of fungal biomass compared to solid state cultivation. These aspects are paramount if one wants to increase the range of bioactives (e.g. glucans) in convenient time frames. In this study, Trametes versicolor (M9911) outperformed four other Agaricomycetes tested strains (during batch cultivations in an airlift bioreactor). This strain was therefore further tested in semi-continuous cultivation. Continuous and semi-continuous cultivations (driven by the dilution rate, D) are the preferred bioprocess strategies for biomass production. We examined the semi-continuous cultivation of T. versicolor at dilution rates between 0.02 and 0.1 h-1. A maximum volumetric productivity of 0.87 g/L/h was obtained with a D of 0.1 h-1 but with a lower total biomass production (cell dry weight, CDW 8.7 g/L) than the one obtained at lower dilution rates (12.3 g/L at D of 0.04 and vs 13.4 g/L, at a D of 0.02 h-1). However, growth at a D of 0.1 h-1 resulted in a very short fermentation (18 h) which terminated due to washout (the specific D exceeded the maximum growth rate of the fungal biomass). At a D of 0.04 h-1, a CDW of 12.3 g/L was achieved without compromising the total residence time (184 h) of the fermentation. While the D of 0.04 h-1 and 0.07 h-1 achieved comparable volumetric productivities (0.5 g/L/h), the total duration of the fermentation at D of 0.07 h-1 was only 85 h. The highest glucan content of cells (27.8 as percentage of CDW) was obtained at a D of 0.07 h-1, while the lowest glucan content was observed in T. versicolor cells grown at a D of 0.02 h-1. KEY POINTS: • The highest reported volumetric productivity for fungal biomass was 0.87 g/L/h. • Semi-continuous fermentation at D of 0.02 h-1 resulted in 13.4 g/L of fungal biomass. • Semi-continuous fermentation at D of 0.07 h-1 resulted in fungal biomass with 28% of total glucans.

Understanding the mechanisms of β-glucan regulating the in vitro starch digestibility of highland barley starch under spray drying: Structure and physicochemical properties

This study investigated the effects of β-glucan (0-6%) on the physicochemical properties, structure, and in vitro digestibility of highland barley starch (HBS) under spray drying (SD). SD significantly enhanced the inhibitory effect of 6% β-glucan on the in vitro digestibility and glucose diffusion of HBS. After SD, the addition of β-glucan at 4% and 6% concentration significantly increased the pasting temperatures of starch while decreased the rheological properties. Thermal properties demonstrated that β-glucan improved the thermal stability and residue content of HBS at 600°C, lowered its maximum loss rate, and maintained its thermal stability after SD. Structural properties showed that β-glucan affected greatly on amorphous regions of HBS after SD. Additionally, β-glucan dispersed more evenly in the starch system and experienced hydrogen bonding with starch after SD. This study presents a novel approach to enhancing the inhibitory effect of β-glucan on starch digestion.

Effect of different molecular weight β-glucan hydrated with highland barley protein on the quality and in vitro starch digestibility of whole wheat bread

Whole wheat bread has high nutritional value, but it has inferior baking quality and high glycemic index, which needs to be improved by methods such as adding protein and β-glucan. This study investigated the effects of β-glucan and highland barley protein of different molecular weights (2 × 104, 1 × 105, and 3 × 105 Da) and different hydrate methods (pre-hydrate and not pre-hydrate) on the characteristics of whole wheat dough and bread. The mixing properties and rheological properties demonstrated that β-glucan pre-hydrated with highland barley protein were able to reduce the dough tan δ, reduce the dough viscoelasticity, while enhance the gluten network structure and dough deformation resistance. Compared to the control sample, the medium molecular weight pre-hydrate bread had a better specific volume of 3.21 mL/g, lower hardness of 527.28 g. In vitro starch digestion characteristics and ATR-FTIR showed that low and high molecular weight pre-hydrate increased the short-range ordered structure of starch and reduced the starch digestibility, while not pre-hydrated medium molecular weight hydrate had the lowest level of starch digestibility.

The effect of konjac glucomannan on enzyme kinetics and fluorescence spectrometry of digestive enzymes: An in vitro research from the perspective of macromolecule crowding

Konjac glucomannan (KGM) can significantly prolong gastrointestinal digestion. However, it is still worth investigating whether the macromolecular crowding (MMC) induced by KGM is correlated with digestion. In this paper, the MMC effect was quantified by fluorescence resonance energy transfer and microrheology, and the digests of starch, protein, and oil were determined. The digestive enzymes were analyzed by enzyme reaction kinetic and fluorescence quenching. The results showed that higher molecular weight (604.85 ∼ 1002.21 kDa) KGM created a larger MMC (>0.8), and influenced the digestion of macronutrients; the digests of starch, protein, and oil all decreased significantly. MMC induced by KGM decreased the Michaelis-Menten constants (Km and Vmax) of pancreatic α-amylase (PPA), pepsin (PEP), and pancreatic lipase (PPL). The larger MMC (>0.8) induced by KGM resulted in the decrease of fluorescence quenching constants (Ksv) in PPA and PPL, and the increase of Ksv in PEP. Therefore, varying degrees of MMC induced by KGM could play a role in regulating digestion and the inhibitory effect on digestion was more significant in a relatively more crowded environment induced by KGM. This study provides theoretical support for the strategies of nutrient digestion regulation from the perspective of MMC caused by dietary fiber.

The Construction of Sodium Alginate/Carboxymethyl Chitosan Microcapsules as the Physical Barrier to Reduce Corn Starch Digestion

To enhance the resistant starch (RS) content of corn starch, in this work, carboxymethyl chitosan/corn starch/sodium alginate microcapsules (CMCS/CS/SA) with varying concentrations of SA in a citric acid (CA) solution were designed. As the SA concentration increased from 0.5% to 2%, the swelling of the CMCS/CS/SA microcapsule decreased from 15.28 ± 0.21 g/g to 3.76 ± 0.66 g/g at 95 °C. Comparatively, the onset, peak, and conclusion temperatures (To, Tp, and Tc) of CMCS/CS/SA microcapsules were higher than those of unencapsulated CS, indicating that the dense network structure of microcapsules reduced the contact area between starch granules and water, thereby improving thermal stability. With increasing SA concentration, the intact and dense network of CMCS/CS/SA microcapsules remained less damaged after 120 min of digestion, suggesting that the microcapsules with a high SA concentration provided better protection to starch, thereby reducing amylase digestibility. Moreover, as the SA concentration increased from 0.5% to 2%, the RS content of the microcapsules during in vitro digestion rose from 42.37 ± 0.07% to 57.65 ± 0.45%, attributed to the blocking effect of the microcapsule shell on amylase activity. This study offers innovative insights and strategies to develop functional starch with glycemic control properties, holding significant scientific and practical value in preventing diseases associated with abnormal glucose metabolism.

Preparation of cassava starch-gelatin yolk-shell microspheres by water-in-water emulsion method

This paper reports the preparation and characterization of gelatin-cassava starch microspheres using the water-in-water emulsion technique. The effects of different weight ratios (10: 0, 9: 1, 8: 2, 7: 3, 6: 4, 5: 5) of starch to gelatin on the morphology, structure, thermal properties, and stability of microspheres were investigated. The morphology results showed that most microspheres had spherical shapes and smooth surfaces. When the weight ratio of starch to gelatin was 5: 5, the prepared microspheres formed a stable yolk-shell structure. The swelling capacity of the microspheres increased with the proportion of gelatin, up to 682.3 %. The gelatin and starch in the microspheres were compatible but not miscible. Compared with the native starch, the crystalline structure of microspheres changed from A-type to a mixture of B-type and V-type, and the relative crystallinity decreased. Differential scanning calorimetry results showed that the melting of microspheres involved both gelatin dissolution and starch gelatinization. Due to the formation of composite microspheres, the starch content decreased, and the release of reducing sugars from the microspheres upon hydrolysis was reduced. The gelatin-cassava starch microspheres are simple to prepare, biocompatible, and can be used as a potential material for microencapsulation.

The anti-digestibility mechanism of soy protein isolate hydrolysate on natural starches with different crystal types

The effects of soy protein isolate hydrolysate (SPIH) on the physicochemical properties and digestive characteristics of three starch types (wheat, potato, and pea) were investigated. Fourier-transform infrared spectroscopy and molecular dynamics simulations showed that hydrogen bonds were the driving force of the interaction between SPIH and starch. Furthermore, the SPIH was predicted to preferentially bind to the terminal region of starch using molecular dynamics simulations. Compared to pure starch, adding 20 % SPIH to wheat starch, potato starch, and pea starch, the content of resistant starch increased by 39.71 %, 125.66 % and 37.83 %, respectively. Both the radial distribution function (RDF) and low field-nuclear magnetic resonance (LF-NMR) showed that SPIH reduced the flow of water molecules in starch, indicating that SPIH competed with starch for water molecules. Multiple characterization experiments and molecular dynamics simulations confirmed that the anti-digestibility mechanism of SPIH on natural starches with different crystal types could be attributed to the interaction between starch and SPIH, which decreased the catalytic efficiency of amylase. This study clarified the anti-digestibility mechanism of SPIH on natural starches, which provides new insights into the production of low-glycemic index foods for the diabetic population.

Interaction between potato starch and barley β-glucan and its influence on starch pasting and gelling properties

The interactions between potato starch (PtS) and barley β-glucan (BBG) were investigated by preparing PtS-BBG mixtures, and the pasting, rheological, gelling and structural properties were evaluated. Rapid viscosity analysis suggested that BBG reduced the peak and breakdown viscosity, while increasing the setback viscosity of PtS. PtS-12%BBG showed the lowest leached amylose content (12.02 ± 0.36 %). The particle size distribution pattern of PtS was not changed with the addition of BBG, and the median diameter of PtS-12%BBG (88.21 ± 0.41 μm) was smaller than that of PtS (108.10 ± 6.26 μm). Rheological results showed that PtS and PtS-BBG gels exhibited weak gel behaviors, and BBG could remarkably affect the elastic and viscous modulus of PtS gels. Textural analysis suggested that the strength and hardness of PtS gels were increased when few BBG (<6 %, w/w) was present in the system. BBG improved the freeze-thaw stability of PtS gels. Structural analysis indicated that hydrogen bonds were the main force in the PtS-BBG systems. These results indicated that BBG interacted with starch via hydrogen bonds, which delayed starch gelatinization and improved gelling properties of PtS gels. Overall, this study gained insights into starch-polysaccharide interactions and revealed the possible applications of BBG in food processing.

Research progress in extraction, purification, structure of fruit and vegetable polysaccharides and their interaction with anthocyanins/starch

Fruits and vegetables contain polysaccharides, polyphenols, antioxidant enzymes, and various vitamins, etc. Fruits and vegetables polysaccharides (FVPs), as an important functional factor in health food, have various biological activities such as lowering blood sugar, blood lipids, blood pressure, inhibiting tumors, and delaying aging, etc. In addition, FVPs exhibit good physicochemical properties including low toxicity, biodegradability, biocompatibility. Increasing research has confirmed that FVPs could enhance the stability and biological activities of anthocyanins, affecting their bioavailability to improve food quality. Simultaneously, the addition of FVPs in natural starch suspension could improve the physicochemical properties of natural starch such as viscosity, gelling property, water binding capacity, and lotion stability. Hence, FVPs are widely used in the modification of natural anthocyanins/starch. A systematic review of the latest research progress and future development prospects of FVPs is very necessary to better understand them. This paper systematically reviews the latest progress in the extraction, purification, structure, and analysis techniques of FVPs. Moreover, the review also introduces the potential mechanisms, evaluation methods, and applications of the interaction between polysaccharides and anthocyanins/starch. The findings can provide important references for the further in-depth development and utilization of FVPs.

Comparison of quinoa and highland barley derived dietary fibers influence on the physicochemical properties and digestion of rice starch

This study investigated the potential of highland barley and quinoa dietary fibers, rich in β-glucan and pectin respectively, as cost-effective and nutritionally valuable physical modifiers for rice starch (RS). HPAEC revealed differences between the monosaccharide composition of soluble and insoluble dietary fibers sourced from highland barley and quinoa (HSDF, HIDF, QSDF and QIDF). Results from both RVA and DSC analysis revealed that the addition of low amounts of dietary fiber significantly modified the pasting properties of RS. Notably, the addition of quinoa soluble dietary fiber (QSDF) significantly inhibits the formation of a stable gel network in rice starch, even at low concentrations (0.1 %), as confirmed by rheological measurements. Furthermore, the incorporation of QSDF effectively reduces the content of rapidly digestible starch in rice starch by 15.6 % and increases the content of slowly digestible starch, from 23.36 % ± 3.02 % to 31.07 % ± 3.98 %. By leveraging the compositional richness of these fibers, this research opens up novel opportunities for developing functional food products with improved nutritional profiles, as well as for improving texture and reducing glycemic index (GI) in starch-based foods.

Insights into the modification of physicochemical properties and digestibility of pea starch gels with barley β-glucan

The influences of barley β-glucan (BBG) on the physicochemical properties and in vitro digestibility of pea starch were investigated. BBG was found to decrease pasting viscosity in a concentration dependent manner and inhibited the aggregation of pea starch. After the presence of BBG, the gelatinization enthalpy of pea starch was decreased (from 7.83 ± 0.03 to 5.55 ± 0.22 J/g), whereas the gelatinization temperature was enhanced (from 62.64 ± 0.01 to 64.52 ± 0.14°C) according to the differential scanning calorimeter results. In addition, BBG inhibited the swelling of pea starch and amylose leaching. When amylose leached out from pea starch to form a BBG-amylose barrier, starch gelatinization was inhibited. The starch gels exhibited weak gels and shear thinning behaviors by rheological tests results. The interaction between BBG and amylose led to lower viscoelasticity and texture parameters in pea starch gels. The structure analysis results unveiled that the force between BBG and amylose was mainly hydrogen bonds. Pea starch hydrolysis was inhibited when BBG was present in the system, which was connected with the restricted starch gelatinization. These results obtained in the study would supply insights into incorporating BBG into various food systems.

Food biopolymer behaviors in the digestive tract: implications for nutrient delivery

Biopolymers are prevalent in both natural and processed foods, serving as thickeners, emulsifiers, and stabilizers. Although specific biopolymers are known to affect digestion, the mechanisms behind their influence on the nutrient absorption and bioavailability in processed foods are not yet fully understood. The aim of this review is to elucidate the complex interplay between biopolymers and their behavior in vivo, and to provide insights into the possible physiological consequences of their consumption. The colloidization process of biopolymer in various phases of digestion was analyzed and its impact on nutrition absorption and gastrointestinal tract was summarized. Furthermore, the review discusses the methodologies used to assess colloidization and emphasizes the need for more realistic models to overcome challenges in practical applications. By controlling macronutrient bioavailability using biopolymers, it is possible to enhance health benefits, such as improving gut health, aiding in weight management, and regulating blood sugar levels. The physiological effect of extracted biopolymers utilized in modern food structuring technology cannot be predicted solely based on their inherent functionality. It is essential to account for factors such as their initial consuming state and interactions with other food components to better understand the potential health benefits of biopolymers.

A comparison of study on intestinal barrier protection of polysaccharides from Hericium erinaceus before and after fermentation

The intestinal barrier protects the host from harmful substances. This paper investigated two polysaccharides extracted from the Hericium erinaceus before and after fermentation (HEP and FHEP). The effects of two polysaccharides on the intestinal barrier were investigated in cell and mice models. The results showed that polysaccharides had a protective effect against acrylamide-induced injury in IEC-6 cell. Compared with HEP, FHEP significantly increased TEER and paracellular permeability (P < 0.05). Both polysaccharides the expression of alter tight junction (TJ) and mucin (MUC) as observed in cell Western Bolt (WB). Polysaccharides also enhance the intestinal barrier function in mice by improving cyclophosphamide induced cytokines level, TJ and MUC expression, and gut microbiota. The results showed that FHEP significantly increased IgA, IgG, and IgM levels while decreasing TNF-, IL-1, and IL-6 levels (P < 0.05). The immunohistochemical results showed that both polysaccharides significantly increased the expression of occludin, ZO-1, ZO-2, claudin-3, claudin-4, MUC2 and decreased claudin-2. In parallel, polysaccharides could alter the composition of the gut microbiota, indicating that increased in Bacteriodetes, Firmicutes and decreased in Klebsiella and Shigella. This work provides important views on the protective effect of fermented polysaccharides on the intestinal barrier, and provides a potential mechanism for the beneficial health properties of these biomacromolecules.

Synergistic effect of endogenous gluten and oleic acid on wheat starch digestion by forming ordered starch-fatty acid-protein complexes during thermal processing

The aim of this study was to understand the potential of endogenous gluten inhibiting the digestibility in vitro of wheat starch (WS) in starch-fatty acid-protein system. Therefore, the influences of gluten and whey protein isolate (WPI) on the properties, multi-scale structure and in vitro digestibility of WS in WS-oleic acid (OA)-protein system were compared. The results of digestibility in vitro indicated that the ternary system of starch-fatty acid-protein showed higher resistant starch (RS) content as well as lower rapidly digestible starch (RDS) content than the binary system of WS-OA, demonstrating protein decreased WS digestion of WS-OA system. The results of pasting properties showed that gluten and WPI both increased the viscosities of WS-OA system during the cooling period due to the formation of WS-OA-protein ternary complex. The results of swelling power and solubility analysis showed that gluten and WPI both decreased the swelling power and solubility of WS-OA binary system. Laser Confocal Raman and X-ray diffraction (XRD) studies indicated that gluten and WPI both increased the ordered degree of WS-OA binary system by decreasing the full width at half maximum (FWHM) of the peak at 480 cm^-1 and increasing crystallinity degree. Strikingly, compared with WPI, gluten had greater effects on the digestibility in vitro, pasting properties and ordered degree of WS in WS-OA-protein system. Therefore, gluten as an endogenous protein has the potential application in reduction the enzymatic digestibility of WS by regulating the reassembly of starch and fatty acid during thermal processing.

The Inhibitory Effects of Hericium erinaceus β-glucan on in vitro Starch Digestion

β-glucan has attracted extensive attention due to its health promoting effects, such as lowering the blood sugar and lipids levels, and enhancing immunity. In this study, three different β-glucans (HEBG-1, HEBG-2, HEBG-3) were obtained from Hericium erinaceus by sodium hydroxide, β-1,3-glucanase and β-1,6-glucanase, respectively. The effects of the glucans on in vitro digestion of wheat starch were investigated by Englyst method. We found that addition of HEBGs significantly reduced the digestibility of starch, showing as decreased RDS and pGI, and increased SDS and RS content. In addition, the inhibitory effects positively correlated with the molecular weight of HEBG. The triple helix structure in HEBG plays important roles in inhibiting starch digestion. And β-1,3- glucan showed stronger inhibitor effects than those of β-1,6- glucan. This study unravels the mechanism of HEBG on inhibition of starch digestion and provides a theoretical understanding for the application of edible mushroom β-glucan to the development of low glycemic index starchy foods.