Resistant starch is a type of starch that does not decompose and completely absorb, but is converted to short chain fatty acids by intestinal bacteria. This can lead to some unique health benefits. You can make the most of the resistant starch by choosing whole unprocessed sources of carbohydrates such as whole grains, fruits, vegetables and legumes / legumes.
Not all resistant starches are the same. There are 4 different types. However, the classification is not so simple, since several different types of resistant starch can coexist in the same food. Depending on how the food is prepared, the amount of resistant starch changes. For example, allowing a banana to mature will degrade resistant starches and convert them into regular starches.
Resistant starch is associated with many of the health benefits attributed to dietary fiber, such as reducing the risk of type II diabetes, producing short-chain fatty acids in the colon, increasing calcium absorption and reducing of inflammatory bowel disease. One of the main reasons why resistant starch improves health is that it feeds friendly bacteria in the intestine.
Several studies show that soluble fiber supplements can contribute to weight loss, mainly by increasing the feeling of fullness and reducing appetite. It seems that the resistant starch has the same effect. Adding starch resistant to meals increases the feeling of fullness and makes people consume fewer calories.
A study was conducted to evaluate the resistant starch content of cooked beans. This study determined changes in the amount and type of resistant starch in legumes as the cooking time increases in an environment of high heat and high humidity. After one hour of cooking, it was discovered that pinto beans were the best source of RS for all freshly cooked beans. A substantial percentage increase in RS was found in beans that were allowed to cool for 24 h as a result of retrogradation. Both processed products contained more RS than their freshly cooked counterparts. To maximize the dietary intake of RS, a cooling period for cooked legumes is advisable.
There are two ways to add resistant starches to your diet, either to obtain them from the food or to supplement them with them. Several commonly eaten foods are rich in resistant starch. This includes raw potatoes, boiled and then cooled potatoes, green bananas, various legumes, cashews and raw oats.
You can also add resistant starch to your diet without adding digestible carbohydrates. To this end, many people have recommended and are getting good results with raw potato starch (Bob & # 39; s Red Mill). Raw potato starch contains approximately 8 grams of resistant starch per tablespoon and contains almost no usable carbohydrates. It is not so expensive either. It has a somewhat bland taste and you can add it to your diet in several ways, sprinkling it over your food, mixing it in water, putting it in shakes, etc. Four tablespoons of unprocessed potato starch should provide 32 grams of resistant starch. It is important to start slowly and work upwards, because too much, too soon can cause flatulence and discomfort. The production of short chain fatty acids can take a while (2-4 weeks) to increase and observe all the benefits, so be patient.
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Resistant starch – Raw potato starch – Benefits intestinal health, lowers blood sugar and aids in weight loss
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