A study in the journal "Nutrition and Metabolism" indicates that, by eating foods high in resistant starch, you may lose weight by reducing fat accumulation. This can be accomplished by replacing about 5 to 6 percent of your overall daily carbohydrate intake with carbs with resistant starch content. The study defines resistant starch as any starchy food that is digested in the lower bowel or colon, and not in the small intestine.
Beans
On the starch resistant scale of RS1 to RS4, lentils and beans come in at RS1. Using a half-cup of beans or lentils in your diet may add between 2 to 4 g of resistant starch. A daily intake of around 25 g from different sources may be adequate. Among the list are chickpeas, black-eyed peas, broad beans or fava beans, black beans, butter beans, cannellini beans, lentils, lima beans, kidney beans, soy beans, split peas, navy and pinto beans. An RS1 designation indicates that the food cannot be digested by the small intestine, but instead, ferments in the colon, or large intestine, to provide energy, states the National Starch Food Innovation.
High Amylose Cornstarch
Louisiana State University cites a study that suggest high amylose cornstarch, known as Hi-Maize, may have some health benefits besides being high in resistant starch. Hi-Maize is ranked RS2, meaning it naturally occurs in a granular form. The study found that regular consumption of high amylose cornstarch resulted in a decrease of stomach fat and an increase in lean muscle. The cornstarch may be added to other foods, such as soups, cereals and baked goods.
Other
Other foods that come up high on the RS list are slightly green bananas and corn. Also, yams, potatoes and pasta that has been allowed to cool are listed as high. Brown rice, barley, bulgur wheat and shirataki noodles are others. An RS3 designation refers to foods that have been cooked and cooled such as yams and potatoes. RS4 refers to starches that don't exist in nature and are chemically altered.
References
- PubMed: "Nutrition and Metabolism"; Resistant starch consumption promotes lipid oxidation; Janine A Higgins, et al.; 2004
- Lose Weight and Eat Carbs: Tips to Help You Lose Weight While Still Eating Carbs
- Louisiana State University: The Metabolizable Energy Value and Physiologic Effects of Hi-Maize® Resistant Starch in Male Rats; Tanya A. Garcia; Dec. 2003
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