We are often told to cut down on starchy foods in order to lose weight, but a new research proves that not all starch is created equal! Resistant starch, in particular, is a type of starch that breaks down slowly like fiber and offers numerous health benefits. No more skimping on carbs if you are looking to promote your health or lose weight faster. In fact, consuming more unripe bananas, seeds, plantains, peas, lentils, beans, and oats can help, since they are rich in resistant starch, a type of prebiotic fiber that helps in your weight loss journey, gets rid of abdominal fat, and slows down digestion.
What is Resistant Starch?
All forms of starch are carbohydrates that break down into glucose during digestion. Now, while some starch break down quickly, like those in a plate of mashed potatoes, and provide your body with a nice boost in energy, resistant starch actually resists digestion. Their molecular structure make them harder and slower to digest. Instead of getting fully absorbed in the small intestine, resistant starch makes it way to the large intestine, where it is fermented by the gut microbe. While some foods are inherently rich in resistant starch, such as beans, unripe bananas, grains, and legumes, resistant starch can also be found in pasta and potatoes that have been cooked and cooled. While the idea of eating cold pasta and fries may put you off, reheating these foods causes the starches to become even more resistant to digestion. All the more reason to finish your leftovers!
How To Add More Resistant Starch Into Your Diet?
Luckily, there are several ways you can increase your resistant starch intake. Here are a few Resistant Starch rich foods you need to add to your diet:
- Green bananas/ green banana flour
- Raw plantain starch
- Sweet potatoes
- Raw potato starch
- Bob Mills Potato Starch
- konjac noodles
- cassava root
Health Benefits Of Resistant Starch
Insulin sensitivity indicates how efficiently your body utilizes insulin and lowers blood sugar after meals. When an individual is insulin resistant, they fail to utilize and transport glucose (blood sugar) properly, which causes spikes in blood glucose levels. Resistant starch can boost insulin sensitivity by enabling you to lose weight. Resistant starch also lowers the blood sugar response after a meal, which in conjunction with an increased insulin sensitivity, cam greatly improve your quality of life. Consuming more resistant starch seems to control glucose and insulin levels to a greater degree. Down the road, Resistant Starch can promote weight loss in diabetics or obese individuals.
Resistant starch may aid in weight loss in several ways.
Firstly, foods high in resistant starch linger longer in your system since they are harder to digest. This induces a feeling of fullness and satiety, so, in turn, you consume less at a meal. A research shows that eating 30 grams of resistant starch per day for six weeks speeded up weight loss, reduced mindless snacking, and decreased hunger hormones in participants. Several other studies have proven that that resistant starch may be superior to other forms of fiber in terms of increasing satiation after a meal.
Secondly, replacing a portion of the carbs in your diet with resistant starch can amp up the fat burning mechanism of your body by 30%. Another study shows that consuming resistant starch is associated with increased fat oxidation and a reduction in abdominal fat.
Lastly, resistant starch feeds the good gut bacteria in the colon promotes intestinal health and speeds up metabolism. A study shows that consuming 40 grams of resistant starch per day for a period of one-month, improved glucose metabolism, lowered levels of bad bacteria, and reduced abdominal fat.
As you can see, resistant starch helps you in your weight loss journey, especially when combined with a strict calorie-controlled diet and exercise regime.
Resistant Starch may help alleviate ulcerative colitis, constipation, diverticulitis, and even irritable bowel syndrome. Not to mention, foods rich in Resistant starch can also aid in regular bowel movements by adding bulk and water to the stool. The best part is that Resistant starch can help to enhance mineral absorption and thwart the development of abnormal bacterial cells in the colon.
How Much Resistant Starch Can You Safely Consume?
Research indicates that your body can tolerate up to 40-45 grams of resistant starch per day. Consuming more than the recommended amount can lead to bloating and diarrhea, since high quantities of RS can overwhelm the fermenting ability of our colonic bacteria. RS is tolerated best in solid forms, as part of a mixed meal, or when the consumption is increased gradually.