Are Carbs making a comeback?
For decades, carbohydrates have been made to be the villain in many fad diets and even in the press.
However, lately carbohydrates, especially resistant starches, have made a comeback in diet culture. These starches have been found to be gut friendly with the benefits of balancing blood sugar and fighting inflammation.
Resistant starches are the portion of starch that cannot be digested by enzymes in the small intestine and passes to the colon to be fermented by microbiota. As they are fermented, they act as prebiotics and feed the good bacteria in the gut. There are four different starches, classified by structure or sources.
Type 1
Found in grains, seeds, and legumes, and resists digestion because it binds with fibrous cell walls in food.
Type 2
These are non-gelatinized granules and the small intestine slowly digests them. They are found in starchy foods like raw potatoes and unripe green bananas.
Type 3
These resistant starches are cooked in water until fully hydrated. Their starches move to water, then re-form into structures which are difficult to digest when cooled. Examples are rice and potatoes that have been cooked and cooled.
Type 4
This is a man-made resistant starch created through a chemical process and can be found in certain types of cereals.
It is important to note that the amount of resistant starches. For example, oats, green bananas, and plantains lose some of their resistant starch when cooked. Another type of resistant starch is made in the cooking and cooling process. Cooked rice that has been cooled is higher in resistant starch than rice that was cooked and not cooled.
Possible Benefits of Resistant Starches
As noted, resistant starches can improve gut health which can provide additional health benefits such as:
Improved immune response
The gut contains immune cells that help fight off bacteria, viruses and fungi.
Enhanced mood
The gut communicates with the brain through nerves and hormones, which can impact your mood and behavior.
Heart health
Some studies suggest that resistant starch can help lower levels of “bad” LDL cholesterol, although more research is needed to fully understand its effects.
Balance Blood Sugar
Although carbohydrates are often associated with spikes in blood sugar, studies have shown that resistant starches can decrease insulin spikes, improve insulin sensitivity and glucose metabolism.
Weight loss
Resistant starch appears to have the same effect as soluble fiber supplements – increasing feelings of fullness and reducing appetite.
Adding Resistant Starches to Diet
If you are interested in adding resistant starches to your diet, here are a few ways to implement.
- Make a chilled quinoa salad or pasta primavera and refrigerate before eating.
- Add green banana slices to smoothies.
- Try overnight oats for a refreshing, fiber-rich breakfast.
- Cook potatoes, pasta, beans, and rice and let them cool in your refrigerator before eating
- Enjoy a classic bean salad or include lentils in soups and stews.
References –
- The Johns Hopkins
- University Hospitals
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4220782
- https://academic.oup.com/ajcn/article/82/3/559/4862973
– Dana Gardner, Registered Dietitian, MS, LD/N
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