Tags: resistant starch | fiber | legumes | Dr. Oz

Get the Resistant Starch You Need

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Thursday, 02 Feb 2017 04:22 PM Current | Bio | Archive

Kryptonite takes the starch out of Superman; the color yellow puts a wrinkle in the power of the Green Lantern's super-ring; and Hourman (really!) becomes, well, starchless 60 minutes after evoking the power of Miraclo.

But those superheros' sagging powers are nothing compared with what happens to you if you take the resistant starch out of your diet.

Resistant starch is a form of fiber that's not digested in the small intestine. It is found in legumes, bananas, seeds, and 100 percent whole grains.

Its superpowers? It helps stabilize glucose levels, feeds beneficial gut bacteria, and makes you feel full by contributing to the intestinal production of short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate.

Butyrate is the major energy source for colon cells.

Propionate is largely taken up by the liver. Acetate is metabolized by peripheral tissue.

And according to a study in the Journal of Clinical Gastroenterology, specific SCFAs may reduce the risk of developing gastrointestinal disorders, cancer and even cardiovascular disease.

Most Americans get only about 16 grams of total fiber daily — just over half the recommended amount. And in those 16 grams, only about 3 to 8 grams are resistant starch.

To get the resistant starch you need, enjoy 5 to 9 servings of fruits and veggies, and 2 servings of 100 percent whole grains daily; include beans in one meal a day; go for that banana on your steel-cut oatmeal; and munch a handful of chia or sunflower seeds for an afternoon snack.

Your superpowers will come right back!
 

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Dr-Oz
Resistant starch is a form of fiber that's not digested in the small intestine. It is found in legumes, bananas, seeds, and 100 percent whole grains.
resistant starch, fiber, legumes, Dr. Oz
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2017-22-02
Thursday, 02 Feb 2017 04:22 PM
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