We all know about the health benefit of dietary fiber, but there is a food component that is a part of the dietary fiber, that has been getting some new but well-deserved notoriety foods that earn its name from the fact that it is resistant to digestion. This means that it passes into your large intestine and interacts with your oh-so-important gut flora. Typically when we think of starchy foods, we think of things like white bread and pasta. unfortunately, these simple starches are rapidly digested, sending their sugar into your bloodstream, contributing to weight gain and increasing your risk for diabetes and heart disease. on the other hand, foods that contain resistant starches enter your large intestine, they are fermented by your gut bacteria which releases substances that are good for your health.
Health benefits of resistant starch
Eating foods that contain resistant starch can not only help people to lose weight but can also help to offset the diseases that go along with weight gain such as:
- Cardiovascular disease
- High cholesterol
- Metabolic syndrome.
In addition, researches are finding some preliminary evidence that may indicate that eating foods that contain resistant starch might possibly help to:
- Prevent colon cancer
- Improve the symptoms of inflammatory bowel disease
- Serve as a prebiotic to encourage a healthy balance of your gut flora
- Protect against diverticulitis.
How much resistant starch should you be eating?
Estimates as to how much resistant starch you should be consuming range from a minimum of 6 grams to a maximum of 30 grams. it is estimated that most American’s typically consume less than 5 grams per day, so clearly there is a lot of room for improvement! As you increase your intake, do it slowly so as to minimize the chances of experiencing unwanted gas and bloating.
Bananas are delicious source of resistant starch, they have the maximum amount of resistant starch when they are unripe. The content of resistant starch reduces as the bananas ripes. if green [unripe] bananas are not of maximum appeal to you, you may find that you can tolerate the taste better if you place them in a smoothie.
Potatoes actually have their highest level of resistant starch when they are raw. But don’t think you are doomed to eating uncooked spuds! you can also maximize your intake to cool before eating
Similar to potatoes, you will maximize your intake of resistant starch from rice if you allow the rice to cool before eating it. levels of resistant starch are similar to whether your rice of choice is white or brown.
Most recipes that use barley call for pearl barley. barley in which the outer husk has been removed. pearl barley is a good source of resistant starch, as well as other important vitamins and minerals. you can enjoy pearl barley in soups, pilafs or salads.
Most types of cooked and or canned beans are good sources of resistant starch. However, the highest levels of resistant starch are seen in white beans and kidney beans. you can enjoy your beans in the soup as a stand-alone side dish, or mixed with rice.
Green peas, even when cooked, are a very good source of resistant starch. Enjoy your peas in soups or as an easy side dish
The various bread option offer varying levels of resistant starch. pumpernickel bread contains high levels of resistant starch. surprisingly, breadsticks and pizza crusts have high levels as well.
Cooked lentils are an excellent source of resistant starch. This is in addition to the fact that lentils serve as a wonderful source of plant-based protein. you can enjoy lentils in soups or side dishes.
If chickpeas, also known as garbanzo beans, are not a regular part of your diet, you may want to become acquainted with these nutritional powerhouses. They are a good source of dietary fiber, along with many important vitamins and minerals as well as being a good source of resistant starch.
Cooked plantains, a staple of many tropical diets, contain high levels of resistant starch. these high levels are found in both yellow and green plantains. if plantains are not a regular part of your diet, you may want to give them a try to see why they are so popular in so many cultures.
Optimizing your resistant starch intake from oats is a little tricky. unfortunately, cooking the oats in water, as most of us are accustomed to doing so as to make oatmeal, diminishes the resistant starch content. As you don’t want to eat them raw, when their resistant starch content is highest. you could try toasting them to see if that preparation would appeal. rolled or steel. cut oats are your best as sources for resistant starch.