Weight loss help - Resistant starch


Resistant starch is formed when certain carbs are cooked and then cooled.  These include potatoes, pasta, and rice.  The process is called retrogradation and it makes the carbs resistant to digestion meaning that they do not provide your body with many calories and in fact behave like fibre. They are several types of resistant starch including that in beans, seeds, lentils, grains such as quinoa etc, which are resistant by virtue of their fibrous cell walls.

The type of resistant starch I am interested in for this blog post however is that formed as a result of cooking and cooling - think potato salads, rice salads, pasta salads etc.(care with rice - please see  'Is rice not nice'-http://40plusandalliswell.blogspot.co.uk/2016/08/is-rice-not-nice.html)  As well as fewer calories, eating resistant starch has other benefits too. Because resistant starch acts like soluble fibre in your gut it can help reduce the risk of constipation and bowel cancer.  

Eating these carbs helps stabilise blood sugar because they slow the release of glucose into the blood. This not only reduces appetite (blood sugar spikes followed by dips can trigger hunger) but reduces the risk of insulin resistance and ultimately diabetes. It also has the effect of lowering cholesterol which in turn lowers the risk of cardiovascular disease. 

And there's more -  resistant starch acts as a prebiotic so that it increases good bacteria in the gut.  

What are you waiting for? Pasta salad for lunch anyone?



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