Eating healthy tastes good, and is good for you
-It is considered the third type of dietary fiber, although it is not actually a fiber.
-It can deliver some of the benefits of insoluble fiber and soluble fiber.
-Resistant Starch resists digestion and passes through to the large intestine where it acts like dietary fiber, to a certain extent.Some carbohydrates, such as sugars and most starch, are rapidly digested and absorbed as glucose, through the small intestine.
-The simple starch on the right shows branching, with ends where enzymes can lock in and begin breaking down the starch into glucoses (sugars).
-The resistant starch strand on the left show there are only two ends where enzymes can lock in…reducing the amount and speed of digestion of the starch.
-Some starches have many branches, thus break down quickly into glucose.
The 4 types of Resistant Starch
Physically inaccessibleor digestible
Resistant Starch, found in seeds, legumes, whole grains.
Resistant Starch that occurs in its natural granular form, such as uncooked potato, green banana flour, and high amylose corn, legumes, whole grains.
Resistant Starch formed when starch-containing foods are cooked then cooled, due to retrogradation.
Starches that have been chemically modified to resist digestion..not found in nature…usually called something like “Hi-Maize Resistant Starch”.
What are the benefits of Resistant Starch?
1. Weight Management
-Fiber fortification, Calorie reduction, Satiety. Lipid oxidation,Fat storage metabolism.
2. Glycemic management
—Decreased glycemic response, Increased insulin sensitivity, Increased glycemic health
in next generation. Improved first phase insulin secretion
3. Digestive System health
—Maintain healthy colon and digestive system. Maintain ‘regularity’.
—Keep colon tissue healthy by producing protective ‘short-chain fatty acids’
—Contributes to oral rehydration. Protects against colo-rectal cancer.
4. Kidney health
—Fermentation of RS2 from high amylose corn increased nitrogen disposal and reduced blood urea.
5. Eye health
—Fewer lesions, photoreceptor abnormalities, and advanced glycation end-products that preceded age-related macular degeneration.
6. Brain function
—Brain function related with aging was improved from higher glucokinase levels, improving motor coordination.
7. Ulcerative colitis treated
—Resistant Starch, combined with wheat bran, benefited individuals with ulcerative colitis.
Sources of Resistant Starch
--Food Serving Size R S (grams)
—Banana, raw, slightly green 1 medium, peeled 4.7
—High amylose RS2 corn R S 1 tablespoon (9.5 g) 4.5
—Oats, rolled 1/4 cup, uncooked 4.4
—Green Peas, frozen 1 cup, cooked 4.0
—White beans 1/2 cup, cooked 3.7
—Lentils 1/2 cup cooked 2.5
—Cold pasta 1 cup 1.9
--Pearl barley 1/2 cup cooked 1.6
—Cold potato 1/2" diameter 0.6 - 0.8
—Oatmeal 1 cup cooked 0.5
—Notice that the amount of Resistant Starch in ¼ Cup of raw rolled oat is much greater than in the cooked oatmeal.
—When the oats are cooked, the Resistant Starch is broken down, while a small amount of it is ‘retrograded’ back to Resistant Starch upon cooling (forming that gel-likeness).
—Raw forms of food are much more loaded with Resistant Starch, and nutrients, than are cooked then cooled foods.
1 C (dry) oatmeal
1/2 C chocolate chips
1/2 C peanut butter, natural
1/2 C ground flaxseed
1/3 C honey
1 tsp. vanilla
Mix all together in a bowl. Roll into balls. Place on plates, cookie sheet, or wax paper. Refrigerate for at least one hour, then enjoy!