What are the benefits of resistant starch?
Today, let's dive into nutrition. We will focus specifically on resistant starch. Functional foods are those that provide health benefits above and beyond the basic nutritional value. Resistant starch is one of these functional food. This article will teach you about resistant starch, its importance in the diet and how to include it as part of your daily meals.
What is Resistant Starch and Why Is It Important?
The resistant starch type of carbohydrate is one that ferments and resists digestion when it reaches the large intestine. The fibers act as prebiotics and nourish the good bacteria in your gut. The health benefits of this process are numerous.
First, the resistant starch helps improve insulin sensitivity. This in turn regulates blood sugar levels. In a study published in The British Journal of Nutrition, it was found that resistant starch consumption improved insulin sensitivity among healthy people. Second, resistant starch helps maintain a healthy body weight by increasing the feeling of satiety. It also promotes gut health, by encouraging the growth of healthy bacteria in the colon.
How to Start with Resistant starch
You might be wondering how you can incorporate it into your diet now that you know its importance. It's naturally found in many foods. Unripe bananas are a good source, as well as whole grains like oats or barley, lentils, chickpeas and legumes.
It's important to remember that cooking can change the amount of resistant-starch present in food. After cooking, potatoes and rice can have more resistant starch if they are allowed to cool. It's important to consider not only the food you consume, but how it is prepared.
Foods that are resistant to starch
- Unripe bananas are an excellent source of resistant starch. They can be used in cereals, smoothies and other dishes.
- Oats are a versatile grain which can be used to make a wide range of foods, from breakfast porridges to pilafs.
- Lentils are rich in fiber and protein, but they also contain a lot of resistant starch.
- Chickpeas - Whether you use them in salads, hummus or soups, they can provide a boost of nutrients and starch.
- You can use them to make a potato salad, or just snack on them as a source of resistant starch.
- You can add this to soups, sauces and smoothies.
Other Tips
Remember to introduce resistant starch gradually into your diet to give your stomach time to adapt. Increased intake suddenly can cause discomfort and bloating. Balance your diet by including other fibers and nutrients to improve overall health.
Conclusion
Resistant starch, in summary, is an essential functional food with numerous health benefits. These include improved insulin sensitivity and weight management as well as enhanced gut health. It is as easy as adding green bananas to your smoothie, choosing whole grain, and eating your potatoes chilled. Remember to adjust your diet gradually, and pay attention to how you feel.
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