All articles tagged with #resistant starch
Bananas contain fiber and resistant starch that may help support bowel regularity, especially unripe bananas with higher resistant starch content. They are generally safe for most people and can be included in a balanced diet to aid digestion, but they are not a laxative. People with sensitive digestive systems should be cautious, and maintaining hydration and a high-fiber diet overall is recommended for preventing constipation.
Cooling certain foods like white rice, oats, potatoes, dill, pasta, beans, and bread increases their resistant starch content, which can help regulate blood sugar, improve gut health, and prevent chronic diseases.
A long-term study shows that consuming resistant starch, found in green bananas, oats, and pulses, can reduce the risk of various cancers in people with Lynch syndrome by over 60%, especially targeting hard-to-diagnose upper GI cancers, highlighting the potential of dietary changes in cancer prevention.
Health experts recommend consuming green bananas for their high-resistant starch, which benefits gut health and offers more dietary fiber than ripe bananas. The resistant starch in green bananas breaks down as they ripen, converting to simple sugars, and they also contain pectin, which can improve blood sugar control and digestive health. Dietitian Susie Burrell suggests using green banana flour in baking or adding banana peels to smoothies and recipes to boost nutritional intake, as they contain additional fiber, vitamins, and minerals.
Dr. Karan Rajan, a UK surgeon, suggests a clever hack to make white bread healthier by freezing it, defrosting it, and then toasting it, which can reduce the bread's glycemic index by almost double. Lowering the glycemic index leads to a more gradual rise in blood sugar levels and the formation of beneficial resistant starch. Dr. Rajan also recommends other ways to increase resistant starch intake, such as consuming green, unripe bananas and apple cores for improved gut health.
A recent study published in Nature Metabolism suggests that dietary supplementation with resistant starch can lead to weight loss and improved insulin sensitivity in overweight individuals by reshaping the gut microbiota. The study found that supplementation with resistant starch increased the abundance of Bifidobacterium adolescentis in the gut microbiome, which in turn led to improvements in insulin sensitivity through changes in secondary bile acid levels and reduced inflammation. This research offers a potential avenue for the treatment of metabolic disorders and sheds light on the role of the gut microbiome in weight management and metabolic health.
A small study found that taking a resistant starch supplement before meals led to weight loss, possibly due to its impact on gut health. The supplement, which costs about $1 per serving, resulted in an average weight loss of 6.2 pounds over eight weeks. Resistant starch is also naturally found in cooled cooked carbs like pasta, potatoes, and rice, and may help reduce blood sugar spikes. However, it may not be suitable for everyone, particularly those with irritable bowel syndrome.
A study investigated the impact of resistant starch (RS) on obesity and metabolic phenotypes in individuals with excess body weight. The 20-week trial demonstrated that RS intervention led to significant weight loss, reduced fat mass, improved glucose tolerance, and insulin sensitivity. The study also found that RS reshaped the gut microbiota, with certain species such as Bifidobacterium adolescentis and Ruminococcus bromii showing significant associations with the observed metabolic benefits. These findings suggest that RS intake may facilitate weight loss and improve metabolic health by reshaping the gut microbiota.
Eating carbohydrates like rice, potatoes, and pasta as leftovers, after they have been cooked and cooled, can have several health benefits. The starch molecules in these carbs change in structure when cooled, becoming resistant starch, which is more difficult to digest and leads to steadier blood sugar levels, increased fullness hormones, and fewer calories. Resistant starch also feeds healthy gut bacteria and has been linked to a reduced risk of certain cancers. However, reheating the cooled carbs may decrease the amount of resistant starch. Researchers are exploring ways to incorporate resistant starch into foods to enhance their nutritional value.
Cooking and cooling starchy foods like pasta and rice can transform their natural starches into resistant starches, which have been linked to various health benefits such as lower blood sugar, improved gut health, and reduced risk of certain types of cancer. Resistant starches are not easily digested and do not spike blood sugar levels like regular starch. Instead, they feed beneficial gut microbes, promote lower cholesterol and inflammation, and increase fiber content. Increasing resistant starch levels in foods like pasta, potatoes, and rice can be beneficial, especially for individuals with Type 2 diabetes or pre-diabetes.
Potatoes, often criticized for their association with unhealthy forms like French fries, can actually aid in weight loss. They are naturally gluten-free, low in calories and fat, and packed with important nutrients. Potatoes contain resistant starch, a type of fiber that increases fat burning and weight loss. They also support gut health by promoting the growth of healthy bacteria and reducing inflammation. Popular diet plans are now incorporating potatoes, and there are various ways to include them in a healthy diet, such as baking, steaming, or enjoying them with the skins on. However, a potato diet may not be suitable for individuals with prediabetes or diabetes due to their high carb content.
A four-month randomized controlled trial involving 200 patients with non-alcoholic fatty liver disease (NAFLD) found that daily intake of resistant starch, a non-digestible fiber, can alter gut bacteria composition and reduce liver triglycerides and liver enzymes associated with liver injury and inflammation. Participants who received the resistant starch treatment had nearly 40% lower liver triglyceride levels compared to the control group, and these benefits were independent of weight loss. The study suggests that resistant starch could be an effective and affordable intervention for managing NAFLD.
Dr. Leena Hilakivi-Clarke, a nutrition expert, shares her favorite gut-healthy recipe that includes cooked and cooled quinoa. Cooling carbohydrates like rice, potatoes, and quinoa turns them into resistant starches, also known as microbiota-accessible carbohydrates (MACs), which are beneficial for gut health. The recipe also includes fermented cabbage, chickpeas, and other health-promoting ingredients. MACs, when ingested, stimulate the production of metabolites that support the immune system and metabolic pathways in cells.
Dr. Leena Hilakivi-Clarke, a nutrition expert, shares her favorite gut-healthy recipe that promotes gut health by using cooked, cooled, and reheated quinoa. Cooling carbohydrates like rice, potatoes, and quinoa turns them into "resistant starches," or microbiota-accessible carbohydrates (MACs), which are beneficial for the gut. MACs stimulate the production of metabolites that support the immune system and metabolic pathways. The recipe includes quinoa, Greek chickpeas, red onion, Japanese seasoning, black garlic, cabbage, chili pepper, and fermented cabbage. Adding organic meat or fish provides protein, while fermented cabbage with garlic contributes probiotics for gut health.
Cooling pasta, potatoes, rice, and other starchy foods in the fridge transforms them into resistant starches, a type of dietary fiber known as microbiota-accessible carbohydrates (MACs). These MACs act as natural prebiotics, promoting gut health by influencing the gut microbiome. Resistant starches are harder to digest and can reach the large intestine, where they feed beneficial bacteria. Research suggests that consuming resistant starches can improve insulin resistance and glucose levels, making them beneficial for people with diabetes.