Friday, October 21, 2016

The New Slimming Aid - Resistant Starch

The New Slimming Aid - Resistant Starch

Everyone is familiar with the importance of fibre in the diet. The outer skin of fruits and vegetables and grains is insoluble fibre while pectin in apples, oranges and other fruits is soluble fibre. Till recently, this was the only food component believed to enter the large intestine.
Now meet the new fibre – resistant starch which can help us stay lean and healthy.
A major portion of our diet is made up of starch. Starches are long chains of glucose found in grains, potatoes and various foods. But not all the starch we eat gets digested. Sometimes a small part of it passes through the digestive tract unchanged. It is resistant to digestion and goes through the stomach and small intestine undigested. Eventually it reaches the colon (large intestine) where it feeds the friendly bacteria. This has a positive effect on the bacteria as well as on their number. This also does wonders for your health.

Resistant Starch

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.
Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.

Potential benefits of Resistant Starch

Improved blood fats
May help to lower blood cholesterol and fats while also decreasing the production of new fat cells
Can increase the amount of fat we utilize for energy.

Better Satiety
Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.
Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity
It doesn’t digest into blood sugar, so less insulin release
Lowered blood sugar levels
Might improve insulin sensitivity

Improved Digestion
May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis
Can add bulk and water to stool, helping in regular bowel movements
Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition
Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.
Improved immunity
Can influence the production of immune cells

Recommended Level
A recommended level of resistant starch is 15 to 20 grams per day. This amount can help people obtain the full physiological and health benefits of resistant starch.

A number of studies (250 peer-reviewed) conducted over the last 20 years demonstrate that consuming resistant starch as part of a healthy eating plan provides multiple benefits:
Dietary fiber intake is increased.
Satiety and a sense of fullness increase and may, therefore, help with weight control. Researchers report that subjects who consumed resistant starch said they felt fuller and more satisfied 24 hours after eating than those who did not consume resistant starch.
Energy fluctuations are minimized. Glycemic levels are more stable and insulin sensitivity increases, while insulin resistance decreases.

Digestive health improves through an increase in beneficial bacteria and a suppression of harmful bacteria. The resistant starch functions as a prebiotic fiber.

Which foods contain Resistant Starch?

Beans or legumes (such as lentils, white beans, chickpeas, peas)
Starchy fruits and vegetables like bananas. But allowing a banana to ripen will degrade the resistant starches and turn them into regular starches
Whole grains
Some types of cooked then cooled foods like potatoes, yams and rice

(More on Resistant Starch in my next post)

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