The resistant starch is a carbohydrate that resists digestion in the small intestine and fermented in the large intestine.
The fibers serve as prebiotic when fermented and feed good bacteria in the intestine. It is possible to talk about several types of resistant starch. It is possible to classify them according to their structure or resources.
A single food can have multiple resistant starch varieties.
What are the benefits of resistant starch? When the starchs are digested, they typically turn into glucose. The resistant starch does not increase glucose because it is not digested in the small intestine.
Fermentation in the large intestine produces more good bacteria and less bad bacteria in the intestine and affects intestinal health well.
Healthy intestinal bacteria can improve glycemic control.
Other benefits of resistant starch include an increase in satiety, treatment and prevention of constipation, decrease in cholesterol and reducing the risk of colon cancer.
In addition, resistant starchs are slower, causing less gas than other fibers, as they are slowly fermented.
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Foods containing resistant starch are bananas, especially raw green bananas (as the banana matures, starch turns into normal starch)
* Beans, peas and lentils (dry beans and lentils are the highest in terms of resistant starch)
* Full cereals including oats and barley
* Cooked and then cooled rice
Resistant starchs are completely sensitive to heat and cooking and losses are widespread at the end of the cooking process.
For example, as oats are cooked, they are partially lost in the resistant starch.
However, there are also methods to prevent loss. Cooling after cooking provides backward gain in resistant starchs.
Where to buy resistant starch? There is only a few small clues to maintain a diet rich in resistant starchs:
Try cooking rice, potatoes, beans and pasta one day in advance and cool in the refrigerator one night. There is no harm in re -heating the starch before eating. Rechup does not reduce the amount of resistant starch.
Instead of cooked oatmeal, try the uncooked oats dipped into a milk without yogurt, milk or milk products and leave in the refrigerator overnight.
Add cold lentils to a salad or soup.
Instead of white flour, try alternative high -resistant starch flour, such as partially green banana flour, banana flour, manioc flour, cassava flour, tapyoka flour or potato starch.
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