Fiber, fermented, probiotic and colonic foods.
From expelling toxic poop from your insides to eating a little more sauerkraut, there is a lot of talk about how to optimize your intestinal health.
However, there is one thing that is quite simple and that is often overlooked; RESISTANT STARCH.
Discover the powerful benefits of resistant starch and discover how you can include more in your diet!
What is resistant starch?
As the name implies, the resistant starch is a type of starch. The most common carbohydrate foods that people eat, such as grains, pasta, rice and cooked and cooled potatoes contain starches. Some types of starch are resistant to digestion, hence the name resistant starch.
While we do not recommend that you go and eat many of these foods, since many are highly processed and raise your blood sugar levels too high, there is a variety of other foods with a high content of resistant starch that will not send you blood. . Very high sugar, and also offers a dose of essential vitamins and minerals, which include:
Unripe bananas Green plantain meal Oats Tigernuts Peas Beans, soaked and cooked Seeds, soaked and cooked
The human digestive system is generally good enough to break down and digest the starch. Our body has enzymes that break down the starch in our food into smaller glucose molecules. This glucose then enters the bloodstream so that the cells in our body use it as fuel.
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However, unlike other forms of starch, our digestive system can not digest the resistant starch too well. Therefore, it makes its way through the digestive tract largely untouched, to the large intestine. Once it reaches our large intestine, the bacteria in the intestine use it to produce some impressive health benefits for your entire body.
What are the health benefits of resistant starch?
The resistant starch is a bit like high octane fuel for friendly insects in our stomach. They have a banquet on things! The resulting benefits for our health are multiple:
1. Resistant starch cures the lining of your intestines
When the bacteria in your gut engulfs resistant starch, these bacteria produce a byproduct called butyrate. Butyrate is a short chain fatty acid that is the # 1 preferred fuel source For the cells that line your colon.
In other words, butyrate helps your gut stay strong, healthy and fight cancer cells. Some research suggests that you can even improve blood circulation to the intestine! Butyrate is also absorbed from the colon into the bloodstream, where it can also reduce inflammation systemically.
This anti-inflammatory effect is so powerful that researchers are even testing butyrate supplements to help with inflammatory bowel diseases, such as Crohn's disease!
It can also help explain why colon cancer is so low in countries like India and Japan, where the total intake of fiber is low but the intake of resistant starch is high.
2. The resistant starch helps the good bacteria of the intestine to grow and proliferate
Hopefully, it has been clear about how much intestinal bacteria love resistant starch. Like any living organism that is getting good nutrition, a regular dose of resistant starch gives your gut microbiome the fuel it needs to thrive and multiply.
It's a good insect party!
Eating resistant starch on a regular basis will support healthy populations of friendly microflora. In fact, resistant starch can improve both the number and type of good bacteria in your guts
3. Resistant starch can actually help with weight loss
And you've heard that carbohydrates are bad for the waist, right?
The great news is that not always! 🙂
While this does not mean we should consume old carbohydrates, new evidence suggests that eating resistant starch might offer some Metabolic benefits and weight loss., as better control of blood glucose and insulin sensitivity. In addition, because resistant starch provides "bulk" with fewer calories, it can also help you feel full and reduce your appetite!
4. Resistant starch can help control your blood sugar levels
Insulin resistance is a slippery slope to a number of chronic diseases, but studies show that by including some resistant starch in your diet, you could improve your insulin sensitivity, decreasing the increase in glucose levels in your diet. blood after your meal! A studyIn particular, it showed better insulin sensitivity in obese and overweight men, equivalent to the expected improvement if they had lost 10% of their body weight! Only consuming 15-30 grams per day of resistant starch!
The benefits do not just last a meal either. The researchers have shown a "Second effect of food" also, which means that if you ate a meal that contains resistant starch, your blood glucose and insulin levels will also increase less after the subsequent meal! Fascinating!
How much resistant starch should you aspire to eat?
Some experts recommend eating 20 grams of resistant starch Every day for optimal intestinal health. This is very far from the average intake of 6 grams per day in Australia, or 4.9 grams per day in the USA.
This recommendation may sound high, but developing countries that follow an average plant-based diet anywhere between 30 to 40 grams Of resistant starch every day!
You can increase your intake of resistant starch by including the foods mentioned above as part of a healthy, nutrient-rich diet. Please keep in mind that it is important increase your intake slowly since your belly can not take too kindly to a massive jump too fast.
Have you heard of resistant starch before? After reading this, would you increase your intake?
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