resistant starch is a type of starch that is resistant to digestion. This type of starch has various benefits for the health of the body. If you would like to add this beneficial nutrient to your diet, stay tuned to BingMag Meg for a better understanding of the sources of resistant starch.
What is resistant starch?
Most Carbohydrates The carbohydrates you eat include cereals, pasta, and potatoes. Some starches are resistant to digestion and are therefore called resistant starches. Of course, few foods contain large amounts of resistant starch. In addition, resistant starches in food are usually lost during cooking.
If you do not know much about the importance and benefits of resistant starches and do not know which foods contain this type of starch, read the following first. read. Here are the most important sources of resistant starch.
- Everything you need to know about resistant starch and its role in the diet
Why is resistant starch useful?
resistant starch acts like soluble or fermentable fiber. This type of starch helps nourish the beneficial bacteria in the gut and increases the production of short-chain fatty acids such as butyric acid.
Short-chain fatty acids play an important role in gastrointestinal health. For example, some studies show that these fatty acids help prevent and even treat colon cancer.
Studies show that resistant starch can help you lose weight and help keep your heart healthy. Is. resistant starch can also help regulate blood sugar, increase the sensitivity of the body's cells to respond to insulin, and be effective in promoting gastrointestinal health.
It is interesting to know how to prepare foods containing zinc starch. The amount of starch in them affects because cooking or heating destroys a lot of the resistant starch in these foods. Of course, some of these foods, if cooled after cooking, will have as much resistant starch as they do before cooking. Starchs are resistant. Learn more.
One of the easiest ways to add diet-resistant starch is to eat oatmeal.
100 grams of cooked oatmeal has approximately more than 3.5 grams of resistant starch. Oats are also rich in antioxidants. If you wait a few hours or even overnight for the cooked oats to cool well and then consume it, you will get more resistant starch.
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Another convenient way to add starch resistant to the diet is to eat rice.p>
If cooked rice cools over time, the amount of resistant starch in it will increase.
Of course, because brown rice has more fiber, it is more useful than white rice. Brown rice also contains more micronutrients. Phosphorus and magnesium are among the micronutrients in brown rice.
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3. Some other grains
Some useful grains, such as barley and sorghum, contain large amounts of resistant starch.
Although some people mistakenly think that cereals are low-value foods, Whole grains are very useful foods that can help complete the diet. These grains are not only high in fiber, but also contain important vitamins and minerals such as vitamin B6 and selenium.
Legumes, especially beans
Legumes, especially beans, contain large amounts of fiber and resistant starch. To eliminate the anti-nutritional agents found in legumes, including lectin, you should soak all the legumes and cook them well. Is. Legumes that are rich sources of resistant starch include:
- Chiti beans
- Black beans
Another food source that you can consume resistant starch by Provide it, it is a bean. Each 100 grams of cooked beans contains between 7.5 and 12.5 grams of resistant starch.
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5. Potato starch
Potato starch is a white powder that resembles ordinary flour. Potato starch is one of the richest sources of resistant starch and about 80% of the starches in it are resistant. Given this nutritional value, a daily intake of one to two tablespoons of potato starch is sufficient. Is. Potato starch is commonly used as an oral thickener. You can also add some to smoothies, oatmeal and yogurt.
An important point to keep in mind when eating potato starch is that you should not heat it. If you want to add potato starch to foods, wait for the dish to cool after the food is ready and then add the potato starch to it.
Of course, some people consume it because it is more resistant to starch. They use potato starch raw and as a supplement.
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It will have significant resistant starch. The best way to cook potatoes is to cook them properly, and the best way to eat them is to wait a few hours for the cooked potatoes to cool well.
In addition to a significant amount of carbohydrates and It is a resistant starch, it contains other nutrients such as potassium and vitamin C.
Keep in mind that you should not reheat cooked potatoes and you should eat them cold. You can add cooked and chilled potatoes to salads.
Bananas Although yellow and green bananas are both rich sources
of beneficial carbohydrates, green bananas are more
resistant to starch. The more ripe the banana, the less
resistant it is to starch, and when the banana is fully
ripe, the resistant starch is converted to simple
sugars such as fructose, glucose and sucrose. So if you want to get
more resistant starch, you should buy greener bananas and
eat them for a few days.
Of course, both yellow and green bananas contain other nutrients in addition to good carbohydrates, such as vitamin B6. , Is vitamin C and fiber.
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Cornstarch, known to some as corn flour, is made from corn kernels. Cornstarch is another richest source of resistant starch that you can easily add to yogurt or oatmeal. Has been. The rest of the starch in these products is digestible.
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9. Other starchy carbohydrates
Cooking and cooling other starches will increase the amount of resistant starch in them. As stated in other sources of resistant starches, the best way to consume starches is to consume them after cooking and cooling. The longer you wait for them to cool, the better. In addition to some of the foods introduced in this article (such as potatoes and rice), you can eat pasta, sweet potatoes and cornbread in the same way.
A combination of rice, pasta or baked potatoes and Chilled along with vegetables and protein foods will be a complete meal.
resistant starch is a special type of starch whose benefits help maintain good health.
Although the consumption of resistant starch is not recommended by experts, this does not mean that no research has been done on it. In most studies, participants received between 10 and 60 resistant starches daily. The benefits of this type of starch were observed with a daily consumption of at least 20 grams, but daily consumption of more than 45 grams of it had no side effects and was considered safe.
According to statistics from small studies, the amount received Daily resistance of starch in some parts of the world is:
- Most Americans: 5 grams
- Some From Europeans: 3 to 6 grams
- Australians: 3 to 9 grams
- Chinese people: approximately 15 grams
- Some rural people in South Africa: 38 grams
If you want to get more resistant starch, eat foods rich in this substance Nutrition is the best option. Of course, you do not need to limit yourself to resistant starch sources. You have another choice; Cook starchy foods and allow to cool well, then consume.