Unlocking the Benefits of Resistant Starch: A Healthier Way to Enjoy Carbs
Resistant starch. Carbohydrates. Glycemic control. Weight Loss.
Carbs have always sparked a debate especially since the 1970s where it was deemed necessary that for any diet to work it needs to be low-carb, or even for general health and lifestyle. While other preach that high-carb is actually healthy, for example, a Japanese study reported that men that don’t consume enough carbs have higher mortality rates. I recently discovered resistant starch, and how that can help people consume carbs better, and this also includes diabetics. So, let’s dive in!
🍚 What is Resistant Starch?
Resistant starch is a type of carbohydrate that escapes digestion in the small intestine and instead ferments in the large intestine. This fermentation process yields beneficial short-chain fatty acids which supports gut health. Unlike regular starches that quickly convert to glucose (our body’s go to energy source), resistant starch acts more like fibre, offering numerous health benefits without causing significant spikes in blood sugar levels.
🔬 The Science Behind Resistant Starch
Improved Glycaemic Control: Research indicates that resistant starch can improve insulin sensitivity, a crucial factor for diabetes management. A study by Bodinham et al. found that participants consuming resistant starch experienced lower blood glucose levels compared to those consuming regular starches.
Enhanced Satiety and Weight Management: Resistant starch promotes a feeling of fullness, aiding appetite control and weight management. (Higgins, 2015)
Better Digestive Health: The fermentation of resistant starch in the colon produces butyrate, which has anti-inflammatory properties and supports a healthy gut lining. This can help prevent conditions like colorectal cancer and inflammatory bowel diseases (De Martino et al., 2020).
Reduced Inflammation: An RCT reported that resistant starch consumption improved serum insulin concentrations, lipid profiles, and antioxidant status in subjects who were overweight or obese (Eshgi et al., 2019). Oxidative Stress induces inflammation, so an improvement in the antioxidant status may prevent so.
🍞 How Can Resistant Starch Be Included in Your Diet?
Incorporating resistant starch into your diet is easier than you might think. Here are some practical ways to do so:
Cook, Then Cool Your Carbs: Cooking and then cooling starchy foods like potatoes, rice, and pasta increases their resistant starch content. This simple method can make such staple carbs “healthier” and more satiating.
Include Legumes: Beans, lentils, and chickpeas are excellent sources of it.
Try Green Bananas: Unlike ripe bananas, green bananas are high in resistant starch, so they can be added into smoothies or even snacked on.
Opt for Whole Grains: Whole grains such as oats and barley are naturally high in resistant starch.
Simply cooling and reheating some of your favourite carbs, is a simple change that can bring significant benefits, and also reduce blood sugar spikes and also offer wider health benefits. I’m not demonising carbohydrates, far from - this is just a means of making them even more beneficial! Have you ever heard of this simple tip? If not, give it a try and see how you feel after consuming cooled and reheated carbs - you may feel fuller for longer! 🍽️
I hope you enjoyed, and thank you for taking some time out of your day to read to my post! See you next week! :)
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