There is a new star on the diet stage. It is called ‘resistant starch’. And everyday foods such as corn, potatoes and rice are shown to have this property when served cold.
“Resistant starch has the potential to become the next hot nutrition trend,” said Leslie, Bonci, RD, author of the American Dietetic Association’s Guide to Better Digestion.
The starch has been the subject of more than 160 studies to date.
Not only does it fill the belly, it then ‘resists’ digestion. Unlike other carbohydrates it is not absorbed into one’s bloodstream due to its bulk. Therefore, the starch enters into the large intestine and ferments. This fermentation creates fatty acids which block it from being immediately expended.
“This can prevent the liver from using carbs as fuel and, instead, (burn) stored body fat and recently consumed fat,” said Janine Higgins, PhD, and a nutrition research director for the University of Colorado.
One study determined that replacing a mere 5% of carbohydrates with resistant starch increased fat- burning after a meal by 20 to 30%.
It is estimated that the average American woman consumes approximately four grams of the starch each day. Some experts suggest that the ‘recommended daily amount’ should be doubled, which would mean (for most people) adding one-half to one cup of cooled, carbohydrate-rich foods like grains, beans and spuds to their diet.
Aside from its weight control benefits, resistant starch is also believed to possess health advantages. It has been proven to maintain blood sugar levels, boost immunity and may even reduce the risk of cancer. The starch may even help to fight other disease by promoting the growth of probiotics, the same kind of healthy bacteria in yogurt.
Joanne Slavin, PhD, is a nutritionist for the University of Minnesota. She advocates probiotics.
“When you have low levels of good-for-you bacteria in your digestive system, it’s very difficult to fight off disease,” she said.
The trick is resistant starch is to keep the food cool. While the starch, itself, actually forms during cooking, it becomes ‘resistant’ during the cooling process when it crystallizes. Re-heating the meal causes the crystals to return to their original form, thereby, destroying their ‘resistant’ value.
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