Resistant starch prevents type 2 diabetes, Alzheimer's, cardiovascular disease
Dr. Aastha Khungar, clinical nutrition and diet at Max Super Speciality Hospital, Mohali (India), said that resistant starch has many benefits, such as improving digestion, better blood sugar control, increasing insulin sensitivity and increasing satiety, thereby supporting weight control.
It also promotes gut health by producing short-chain fatty acids such as butyrate, which help protect the colon.
When starch is resistant to fermentation in the large intestine, it becomes a source of nutrients for beneficial bacteria, increasing their number.
Sharing the same view, Dr. Sonia Gandhi, Head of the Department of Clinical Nutrition and Dietetics in Fortis, Mohali (India), said that this process helps reduce constipation, reduce cholesterol and the risk of colon cancer.
In addition, with its indigestible properties, resistant starch also helps protect the intestines from toxins.
Resistant starch can also improve the body's reaction to insulin. The body with high insulin sensitivity will process blood sugar levels more effectively.
This will help prevent risks such as type 2 diabetes, Alzheimer's disease and cardiovascular disease, Dr. Gandhi explains.
Because resistant starches are difficult to digest, the body needs to use more energy to break them down, helping you feel full longer, control hunger and support weight loss.
How to add resistant starch to your daily diet
Cooked and refrigerated potatoes: Boil or steam potatoes, refrigerate and serve in salads or take a side dish. You can also make mashed potatoes, let them cool and store in the refrigerator for use the next day.
Green bananas: Green bananas contain a lot of resistant starch, but when cooked, the starch is converted into sugar. Therefore, you should eat green bananas directly
Rice and whole grains: Beans, lentils and chickpeas are a great source of resistant starch, along with grains such as oats, quinoa, barley and brown rice.
You can make oatmeal overnight or cook the grains in batches, let them cool and use them gradually for a few days.
Oatmeal or barley porridge: Oatmeal or barley porridge should be refrigerated or fermented to increase resistant starch content.
Eat fermented foods: Some fermented foods such as kimchi, watermelon and other fermented foods also help aid digestion and can help the body absorb resistant starch better.
Create a habit of eating many small meals: Eating many small meals a day with resistant starchy foods helps maintain stable blood sugar levels, improve bowel function and support weight loss.
