In 2003, the World Health Organization concluded that resistant starch was the only dietary component that presented convincing evidence in the fight against weight gain and obesity. The ability of resistant starch to create a full-feeling and subsequently decrease hunger makes dieting with resistant starch a worthwhile effort.
Definition
According to Diet Bites, resistant starch is a starch that travels through the body without ever being digested. Resistant starch will make it all the way through the small intestine without ever being digested. In some ways, resistant starch is similar to fiber. In some cases, resistant starch is even classified as a fiber.
Sources
Bananas, corns, potatoes, yams, pasta, barley, whole grain bread, navy beans, oatmeal, lentils and brown rice are defined as resistant starches by Diet Bites.. Navy beans are considered to be the greatest source of resistant starch at 9.8g per 1/2 cup. Bananas place second at 4.7g per medium banana; yams in third at 4g per 1/2 cup; and potatoes place fourth with 3g per 1/2 cup.
Benefits
Based on the mere the fact that resistant starches avoid the digestion process, they are known for the powerful impact they have on the weight loss process and on your overall health. Since resistant starches do not make the journey through the digestive tract, they are the most beneficial of starches. Traditionally, the fats and oils from regular starches are distributed to various locations throughout the body. Resistant starches are not. According to Diet Bites, resistant starches are eliminated from the body before they have a chance to travel through the body. Resistant starches are seen as natural fat burners. In addition to burning fat, resistant starches take up room in the digestive system. Since they are bulky and not digested, you are likely to feel satisfied and full even if you eat very little of them.
Recommendations
As of November 2010, there are no recommended daily dietary guidelines for resistant starch intake. However, Diet Bites recommends 4g of resistant starches daily. Resistant starches should be eaten cold or at room temperature.
Effectiveness
Little research has been conducted on resistant starches as they relate to weight loss. A study published in "Nutrition and Metabolism" concluded that by replacing 5.4 percent of daily carbohydrate intake with resistant starches can significantly increase post-prandial lipid oxidation, meaning long-term decreases in fat accumulation is very possible with resistant starches.
References
- National Academy of Sciences: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) :USA Food and Nutrition Board (2005)
- Diet Bites: Resistant Starch Food Sources
- "Nutrition and Metabolism":Resistant starch consumption promotes lipid oxidation; JA Higgins, et al.; Oct. 6, 2004
Member Comments