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Everything you need to know about resistant starch and its role in the diet

BingMag.com <b>Everything</b> <b>you</b> <b>need</b> to <b>know</b> <b>about</b> <b>resistant</b> <b>starch</b> and its <b>role</b> in the diet

you may have heard a lot about resistant starch and its benefits recently. resistant starch is a type of starch that has a different digestion process than other starches. The processes that take place in the gastrointestinal tract on this starch can have benefits for the health of the body, especially the health of the gastrointestinal tract. Stay tuned to BingMag Meg to read more about starch.

What is resistant starch?

BingMag.com <b>Everything</b> <b>you</b> <b>need</b> to <b>know</b> <b>about</b> <b>resistant</b> <b>starch</b> and its <b>role</b> in the diet

This type of starch is called "resistant starch", which acts like a soluble fiber.

Many studies on humans show that resistant starch can have several health benefits. These benefits include improving insulin sensitivity, lowering blood sugar levels, reducing appetite and various digestive benefits. resistant starch is a very popular topic these days. Many people have tried it and added it to their diet to see major improvements in their health.

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Types of resistant starches

BingMag.com <b>Everything</b> <b>you</b> <b>need</b> to <b>know</b> <b>about</b> <b>resistant</b> <b>starch</b> and its <b>role</b> in the diet

Not all resistant starches are the same. There are four different types of resistant starches:

  • Type 1: Found in grains, grains, and legumes and resists digestion because it is limited in fibrous cell walls.
  • Type II: Found in some starchy foods such as raw potatoes and green (unripe) bananas.
  • Type III : Forms when some starchy foods, such as potatoes and rice, are cooked and then cooled. Refrigeration of food converts some digestible starches into resistant starches through a process called retrograde.
  • Type Four: This type of starch is man-made and through It is a chemical process.

However, this classification is not easy, as several different types of resistant starches can be present in a food. Depending on how the food is prepared, the amount of resistant starch also varies.

For example, the ripening and yellowing of bananas destroys resistant starchs and turns them into regular starch.

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How does resistant starch work?

The main reason for the performance of resistant starch is that like fiber Soluble and fermentable. This starch passes undigested through the stomach and small intestine and eventually reaches the large intestine and feeds the beneficial bacteria in the intestine.

It is interesting to know that the number of intestinal bacteria is ten times the number of cells in the body. While most foods feed only 10% of your cells, fermentable fibers and resistant starches feed the other 90%. There are hundreds of different species of bacteria in the gut. Over the past few decades, scientists have discovered that the number and type of these bacteria can have a profound effect on the health of any individual. resistant starch nourishes beneficial bacteria in the gut and has a positive effect on the type and number of bacteria. . When bacteria break down resistant starches, they form several compounds, including short-chain gases and fatty acids, especially butyrate.

A superfood for the digestive tract

When starch is broken down Eats resistant, reaches the large intestine without being digested in the stomach and small intestine; Where bacteria digest it and convert it to short-chain fatty acids. The most important example of these short-chain fatty acids is butyrate. Butyrate is the preferred fuel for the cells that line the colon; Thus, resistant starch feeds both beneficial bacteria and indirectly feeds colon cells by increasing the amount of butyrate. resistant starch has several beneficial effects on the large intestine.

lowers the pH level, drastically reduces inflammation and leads to several beneficial changes that reduce the risk of colorectal cancer. Colorectal cancer is the fourth most common cause of cancer death worldwide.

Short-chain fatty acids not used by colon cells travel to the bloodstream, liver, and other parts of the body; Where they may have various beneficial effects.

resistant starch due to its therapeutic effects on the large intestine can help improve a variety of digestive disorders. These disorders include inflammatory bowel disease such as colitis Ulcerative and Crohn's disease include constipation, diverticulitis, and diarrhea. Animal studies have shown that resistant starch increases mineral uptake. However, the role of butyrate in health And the disease should be properly studied in many people before it is recommended by doctors.

Health benefits of resistant starch

BingMag.com <b>Everything</b> <b>you</b> <b>need</b> to <b>know</b> <b>about</b> <b>resistant</b> <b>starch</b> and its <b>role</b> in the diet

resistant starch has several benefits for metabolic health.

Studies of several studies show that resistant starch can improve insulin sensitivity, ie the response of the body's cells to insulin. . resistant starch is also very effective in lowering postprandial blood sugar levels.

In addition, resistant starch has the effect of a second meal; This means that if you eat resistant starch at breakfast, it will also lower your blood sugar at lunch.

The effect of this starch on glucose and insulin metabolism is very significant. Some studies have reported a 33 to 50 percent improvement in insulin sensitivity after four weeks of consuming 15 to 30 grams of resistant starch per day.

The importance of insulin sensitivity cannot be overemphasized.

Some doctors believe that low insulin sensitivity (insulin resistance) is an important risk factor for several serious diseases, including metabolic syndrome, type 2 diabetes, obesity, heart disease and Alzheimer's.

By improving insulin sensitivity and lowering blood sugar, resistant starch can help prevent chronic diseases and improve quality of life. However, not all studies agree that resistant starch has these beneficial effects. The results of its use depend on individual characteristics, amount of consumption and type of resistant starch.

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Increases the feeling of satiety and helps to lose weight

resistant starch has fewer calories than regular starch; Two vs. four calories per gram. The higher the amount of resistant starch in a food, the fewer calories it will have.

Several studies have shown that soluble fiber supplements can help with weight loss, primarily by increasing satiety and reducing satiety. They whet the appetite.

resistant starch seems to have the same effect. Adding resistant starch to meals increases the feeling of satiety and causes people to consume fewer calories at each meal.

Several animal studies have shown that resistant starch can cause weight loss; But this effect has not yet been properly studied in humans.

How to add resistant starch to our diet?

BingMag.com <b>Everything</b> <b>you</b> <b>need</b> to <b>know</b> <b>about</b> <b>resistant</b> <b>starch</b> and its <b>role</b> in the diet

There are two ways to add diet-resistant starch; Either get it from foods or take supplements.

Several common foods that we eat a lot in our diet are resistant to starch. These foods include raw potatoes, boiled and then chilled potatoes, green bananas, various legumes, cashews and raw barley.

As you can see, all foods are high in carbohydrates, and if you are, you currently have a very low carb diet, you probably will not consume these foods.

However, if you are on a low carb diet in the 50 to 150 gram range, you can get some of these foods Include in your diet.

As mentioned earlier, you can add resistant starch to your diet without adding digestible carbohydrates. For this purpose, many people recommend supplements such as raw potato starch.

Raw potato starch contains about 8 grams of resistant starch per tablespoon and has almost no usable carbohydrates. In addition, it is very cheap. The taste is mild and you can add it to your diet in different ways; Like spraying it on food, mixing it with water or pouring it into smoothies.

Four tablespoons of raw potato starch provides 32 grams of resistant starch for the body. It is important to start slowly and gradually increase the dose as it can cause bloating and discomfort very quickly. There is no point in consuming more than this amount because extra amounts seem to be eliminated from the body.

It may take 2 to 4 weeks for the production of short-chain fatty acids to increase and experience all the benefits. ; So be patient.

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Conclusion

If you are currently trying to reduce you are overweight, you have high blood sugar, you have digestive problems, it is a good idea to try resistant starch. By adding it to your diet and waiting a few weeks, you can see the results of consuming it on yourself. If you notice signs of improvement in your digestive problems, you can continue taking it.

Do not forget that no food or supplement is a substitute for medicine. If you have serious digestive problems, you should see a doctor for basic treatments

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Healthline

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