Losing weight is not easy, but resistant starch could make it a little easier. Incorporating resistant starch in your diet can make you feel fuller longer while eating less calories. It can also increase your body's ability to burn fat. A high resistant starch diet is simple and tasty.
What is Resistant Starch?
Resistant starch is starch that resists being digested in your body. Resistant starch is either not digested or partially digested until it reaches the large intestine, where bacteria use it for energy. There are four types of resistant starch. The first type is starch that is physically inaccessible, such as some starch found in partially milled grains and seeds. The second type is resistant granules. For example, granules in raw potatoes or green bananas are resistant to digestion. The third type is retrograded starch. When starch from potatoes or rice is cooked, the resistant starch granules break up and are able to be digested. When they are cooled, however, the starch re-congeals into resistant starch again. The final kind is chemically modified to be difficult to digest, like sugar alcohols.
How Does Resistant Starch Work?
Resistant starch works three ways to assist in weight loss. One way is by reducing the number of calories you consume. The average number of calories absorbed from resistant starch is 2 calories per gram, compared to 4 calories per gram of normal carbohydrates. The second way is by slowing digestion, making you feel fuller for a longer time. Also, resistant starch is fermented by bacteria in the large intestine. In the June 2006 journal Obesity, Michael Keenanan, et al., states the by-products of this bacterial process increase the amount of hormones called GLP-1 and PYY, which help to lessen hunger.
How Much do You Need?
There is no consensus on how much resistant starch is needed to show a benefit. In the October 2004 Journal of Nutrition and Metabolism, Higgins, et al., shows that replacing 5 percent of your daily carbohydrate intake will have a positive effect on burning fat. Interestingly, if you increase your intake of resistant starch to more than 5 percent, it is not as effective. This means an average person consuming 2,000 calories a day should be consuming about 250 g of carbohydrates or 50 percent of calories. This equates to 13 g of resistant starch daily.
How Can I Add Resistant Starch to My Diet?
Incorporate foods high in resistant starch including whole grain cereals such as oats and barley, unprocessed seeds such as sesame seeds and flax seeds, beans and legumes, under-ripe bananas, and cooked and cooled starches such as potatoes and pasta. Beans have 10 g of resistant starch per 1/2 cup serving. An under-ripe banana has 5 g of resistant starch per one medium banana. A small, cooked, cold potato has 3 g of resistant starch. Lentils and barley have about 2 g of resistant starch per 1/2 cup serving. For breakfast, try oatmeal with sliced under-ripe banana and flax seeds. For lunch, try a salad with flax or sesame seeds and beans and a cold, low fat potato or pasta salad. For dinner, try vegetarian chili or lentil soup.
Considerations
Even though resistant starch may assist in weight loss, it is still important to have a balanced diet and watch your calorie intake. Substitute high resistant starch foods for other starchy foods instead of adding them to your current eating habits.
References
- Michael J. Keenan, et al. Effects of Resistant Starch, A Non-digestible Fermentable Fiber, on Reducing Body Fat. Obesity. June 2006.
- Janine A Higgins, et al. Resistant starch consumption promotes lipid oxidation. Journal of Nutrition and Metabolism. October 2008
- Julie Miller Jones, American Dietetics Association Annual Meeting Session 388: Denver, Monday Oct 19, 2009.
- Reistant starch fact sheet: Add Natural Resistant Starch To A Healthy Eating Plan
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