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Many people avoid “carbs” due to concerns about weight gain and increased blood sugar levels. However, there is a type of carbohydrate that can actually help you lose weight and even reduce fatty liver: resistant starch.
What is Resistant Starch?
Research indicates that a diet rich in resistant starch can alter the composition of gut bacteria and reduce triglycerides and liver enzyme levels associated with liver damage and inflammation, thereby alleviating fatty liver. Another study found that individuals who supplemented with resistant starch for 8 weeks experienced an average weight loss of 2.8 kilograms. Furthermore, it significantly improved glucose tolerance and insulin sensitivity among participants.
To understand resistant starch, it’s crucial to know the classification of starches based on their digestibility. Starches in food can be categorized into three types: rapidly digestible starch, slowly digestible starch, and resistant starch.
- Rapidly Digestible Starch: Quickly absorbed in the small intestine, providing fast energy but also causing rapid spikes in blood sugar.
- Slowly Digestible Starch: Absorbed at a slower rate in the small intestine, providing sustained energy and a more stable blood sugar level.
- Resistant Starch: Cannot be digested or absorbed in the small intestine, providing minimal energy and having little to no impact on blood sugar levels.
Food Sources of Resistant Starch
Resistant starch is found in many natural foods. The following foods are rich in resistant starch, have a low glycemic index, and promote satiety, making them excellent staple foods:
Whole Grains
Recommended foods: Oats, sweet corn, barley, wheat, sorghum, etc.
Unprocessed whole grains and seeds typically contain resistant starch. Aim for whole grains to make up 1/4 to 1/2 of your daily meals, with at least one meal featuring whole grains.
Tip: Whole grains can be difficult to digest on their own. Combining them with rice can make them more palatable. A 1:0.5 ratio of rice to whole grains in rice or porridge improves taste and helps control blood sugar.
Legumes
Recommended foods: Chickpeas, peas, soybeans, black beans, lentils, red beans, mung beans, pinto beans, etc.
Enjoy soy milk for breakfast and chickpeas or peas as snacks between meals. Add beans to your main meals, such as red beans or mung beans when cooking rice.
Tip: Eating legumes alone can cause bloating. Combine rice and legumes in a 1:0.3 ratio for rice or porridge. Soak the beans overnight beforehand for better digestion and flavor.
Tubers
Recommended foods: Sweet potatoes, potatoes, etc.
Incorporate tubers into one or two meals per day, while reducing the intake of other staple foods.
Tip: Cooked or baked tubers can be eaten directly as a staple food or diced and cooked with rice. Sweet potato or potato buns made from sweet potato flour or potato flour are also good options.
Tips for Consuming Resistant Starch Healthily
Cool Down Staple Foods Before Eating:
Cooling cooked rice, bread, or potatoes increases their resistant starch content and lowers their glycemic index. Reheating them preserves some of the resistant starch, making the blood sugar response lower than freshly cooked versions.
Choose Low-Moisture Cooking Methods:
Baking or microwaving reduces starch gelatinization. Baked potatoes have a higher resistant starch content than boiled potatoes. Use baking or microwaving to reheat refrigerated rice, bread, or buns.
Cook Mixed Grain Rice Firmly:
Pressure cooking reduces resistant starch content. Mixed grain porridge cooked in a pressure cooker until very thick has less resistant starch than mixed grain rice steamed until slightly firm.
Avoid Eating Too Much Oily Food:
A high-fat diet can negate the health benefits of resistant starch.
Don’t Blindly Buy Resistant Starch Supplements:
Excessive intake of resistant starch may cause gastrointestinal side effects such as nausea, vomiting, bloating, increased intestinal motility, or changes in bowel frequency.
By incorporating resistant starch-rich foods into a balanced diet, you can significantly improve your overall health.
