How to add resistant starch to your daily diet

Cát Tiên (Theo indianexpress) |

Adding resistant starch to your daily diet will have many health benefits, including improving digestion, regulating blood sugar and supporting weight loss.

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.

Cát Tiên (Theo indianexpress)
TIN LIÊN QUAN

Why Eating Resistant Starch for Breakfast Prevents High Blood Sugar

|

Resistant starch helps control high blood sugar. Therefore, eating this type of starch for breakfast will be beneficial for health.

Dien Bien Phu battlefield special national monument is being attacked

|

Dien Bien - The special national historical site of Dien Bien Phu battlefield is being encroached upon but the authorities and the relic management agency have not discovered it.

The journey to turn Ponagar Tower into a special national monument

|

Khanh Hoa - The Government has recognized Ponagar Tower as a special national monument.

Research on Vietnamese people playing casino after the pilot period

|

The Deputy Prime Minister requested to study special policies for the development of Phu Quoc Special Zone, allowing Vietnamese people to play casino after the pilot period.

Raising growth forecast for 2025, stocks welcome large cash flow

|

Many securities organizations and companies have increased their forecasts for Vietnam's GDP growth in 2025. The stock market flourished, large-cap stocks led the increase.

Continue to reorganize mass organizations assigned by the Party and the State

|

The Party Committee of the Vietnam Fatherland Front and Central organizations will lead and direct the continued reorganization of mass associations assigned by the Party and State to operate under the Vietnam Fatherland Front, in the direction of reducing the number, streamlining the internal apparatus, and operating practically and effectively.

Buying Vietlott lottery on the day of giving birth, a worker won more than 16 billion VND

|

A man has just received the Vietlott Jackpot 2 lottery draw Power 6/55 QSMT No. 01210 with a value of more than 16 billion VND.

There have been conclusions about the person who shot down the MH17 passenger plane

|

The Malaysia MH17 plane crash due to shelling in 2014, with 298 passengers on board, has been determined.

Why Eating Resistant Starch for Breakfast Prevents High Blood Sugar

HẠ MÂY (THEO ABOLUOWANG) |

Resistant starch helps control high blood sugar. Therefore, eating this type of starch for breakfast will be beneficial for health.

2 trái cây giúp giảm mỡ nội tạng hiệu quả nhờ chứa tinh bột kháng

HẠ MÂY (THEO ABOLUOWANG) |

Tinh bột kháng là một loại tinh bột giúp giảm cân và mỡ nội tạng hiệu quả. Do đó, với những ai muốn giảm mỡ trong cơ thể nên bổ sung thêm một số loại trái cây chứa loại tinh bột này.

2 loại trái cây chứa tinh bột kháng giúp giảm cân và mỡ nội tạng

HẠ MÂY (THEO ABOLUOWANG) |

Khi muốn giảm cân và mỡ nội tạng, chúng ta cần chú ý đến chế độ ăn uống hàng ngày, ăn nhiều tinh bột kháng hơn. Dưới đây là 2 loại trái cây chứa tinh bột kháng.