9 foods that are high in resistant starch

Resistant starch is a unique type of fiber with impressive health benefits.

However, only a few foods contain high amounts of this (1).

In addition, the resistant starch in food is often destroyed during cooking.

What is resistant starch and why is it good for you?

Most of the carbohydrates you eat, such as those in grains, pasta and potatoes, are starches.

Some types of starch are resistant to digestion, hence the term resistant starch.

The resistant starch works in a similar way to the soluble and fermentable fiber, helping to feed the friendly bacteria in its intestine and increasing the production of short chain fatty acids such as butyrate (2, 3, 4).

Studies have shown that it can help with weight loss and benefit heart health, as well as improve blood sugar control, insulin sensitivity and digestive health (5, 6, 7, 8).

Interestingly, the way you prepare foods containing starch affects their starch content, since cooking or heating destroys the most resistant starches.

However, it can "recover" the resistant starch content of some foods by allowing them to cool after cooking.

Although there is no formal recommendation for the intake of resistant starch, many of the studies that show health benefits used 15-30 grams per day.

Below are 9 foods that contain high amounts of resistant starch.

1. the oats

Oats are one of the most convenient ways to add starch resistant to your diet.

3.5 ounces (100 grams) of cooked oatmeal flakes may contain about 3.6 grams of resistant starch. Oats also have a high antioxidant content and is an integral grain (9).

Letting the cooked oatmeal cool for several hours or overnight could further increase the resistant starch.

Bottom line: Oatmeal is a good source of resistant starch, as it provides approximately 3.6 grams per 3.5 ounces (100 grams) of cooked oat flakes.

2. Cooked and cooled rice

Rice is another convenient and economical way to add starch resistant to your diet.

A popular preparation method is to cook large batches throughout the week.

Doing this not only saves time but also increases the resistant starch content when the rice is allowed to cool.

Brown rice may be preferable to white rice because of its higher fiber content. Brown rice also provides more micronutrients, including manganese and magnesium (10).

Bottom line: Rice is a low-cost source of resistant starch, especially when it is left to cool after cooking.

3. Some other grains

Several healthy grains provide high amounts of resistant starch.

Although the grain is often mistakenly thought to be unhealthy, natural whole grains can be a sensible addition to your diet (11, 12).

Not only are they a great source of fiber, but they also contain important minerals and vitamins (13).

Bottom line: Natural whole grains can be excellent sources of dietary fiber and resistant starch, along with other nutrients.

4. Legumes

Beans and legumes provide large amounts of fiber and resistant starch.

Both must be soaked and fully heated to eliminate lectins and antinutrients (14).

Depending on the type of legume, they contain about 1 to 4 grams of resistant starch per 3.5 ounces (100 grams) after they have been cooked (9).

Bottom line: Legumes or beans are excellent sources of fiber and resistant starch. A portion can provide about 1-4 grams of resistant starch.

5. Raw potato starch

Potato starch is a white powder that looks like regular flour.

It is one of the most concentrated sources of resistant starch, with around 72% of the starches that are resistant (9).

For this reason, you only need 1-2 scoops per day. It is often used as a thickener or added to smoothies, oatmeal at night or yoghurts.

It is important not to heat the potato starch. Instead, prepare the food and then add the potato starch once the dish has cooled.

Many people use raw potato starch as a supplement to increase the resistant starch content of their diet.

Bottom line: Potato starch is the most condensed form of resistant starch available. Try adding 1 to 2 tablespoons per day in yogurt or smoothies.

6. Cooked and Chilled Potatoes

If prepared correctly and allowed to cool, potatoes are a good source of resistant starch.

It is better to cook them in bulk and let them cool for at least a few hours. When they have cooled completely, cooked potatoes will contain significant amounts of resistant starch.

In addition to being a good source of carbohydrates and resistant starch, potatoes contain nutrients such as potassium and vitamin C (15).

Remember not to reheat potatoes. Instead, eat them cold as part of homemade potato salads or other similar foods.

Bottom line: Cooking the potatoes and then allowing them to cool significantly increases their resistant starch content.

7. green bananas

Green bananas are another excellent source of resistant fiber and starch (9, 18).

In addition, both green and yellow bananas are a healthy form of carbohydrates and provide other nutrients such as vitamin B6 and vitamin C (18).

As bananas mature, the resistant start is transformed into simple sugars such as fructose, glucose and sucrose.

Therefore, you should aim to buy green bananas and eat them within a couple of days if you want to maximize your intake of resistant starch.

Bottom line: The green bananas have a high content of resistant starch, which is replaced with simple sugars as the banana ripens.

8. Corn Flour

High corn flour is often referred to as high corn fiber or high corn resistant starch.

Like potato starch, corn corn flour is a highly condensed form of resistant starch and can be easily added to yogurt or oatmeal.

Up to 50% is fiber, most of which is resistant starch.

Bottom line: Corn flour is a highly concentrated source of resistant starch. Try adding a spoonful to your food, such as yogurt.

9. Other cooked and cooled starch carbohydrates

Cooking and cooling other starches will increase their resistant starch content (19).

As with the sources mentioned above, it is best to heat them and then allow them to cool overnight.

This can be applied to most of the sources analyzed in this article, such as rice and potatoes, as well as pasta.

A time-saving technique is to prepare a large amount of pasta, rice or potatoes at the weekend, then chill them and eat them with vegetables and proteins for complete meals during the week.

Reference: https: //www.healthline.com/nutrition/9-foods-high-in-resistant-starch


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