Amylose and amylopectin form starch that is referred to as resistant starch. Resistant starch simply means that a portion of the starch is not completely digested and may play a beneficial role in blood vessel and intestinal health. Amylose, as opposed to amylopectin, is a more complex molecule that slows digestion and insulin response time, providing a lower glycemic index. Low glycemic index foods are desirable because they tend to be higher in fiber and nutrients.
What is Amylose?
Amylose is a group of carbohydrate chains that includes dextrin and cellulose. The term carbohydrate simply means carbon, hydrogen and oxygen and refers to whole grains, legumes, fruits and vegetables. Dextrin aids in the breakdown of starch during digestion. Cellulose is the fibrous form of the molecule that aids in the transport of starch during digestion. The amylose molecule provides a high fiber source with a low glycemic index. The more amylose present, the lower the glycemic index. Diabetics may benefit from a diet high in amylose because of the slower insulin response, which prevents quick spikes in glucose levels. Research is being conducted on the benefits of a high amylose diet in the prevention of colon cancer and heart disease.
Whole Grains
Whole-grain foods have a significant amount of amylose and include wheat, wild rice, rye, barley, oats, bulgur, corn, millet, quinoa, amaranth, barley, buckwheat, sorghum and triticale, a hybrid between wheat and rye. The U.S. Food and Drug Administration recommends that food products labeled "whole grain" should include an intact grain that has not had the endosperm, germ or bran removed. Breads, cereals and certain pastas labeled "whole grain" may have a higher amylose content than foods simply labeled "wheat," such as in wheat bread. Regular white rice and pastas are not high in amylose and do not have a low glycemic index.
Legumes
Legumes refer to dried beans, lentils and peas and are an abundant source of amylose. Black-eyed peas, lentils, black, garbanzo, chili, great northern and kidney beans are some of the many dried beans and peas available. Dried legumes can be soaked and boiled for use on salads or in soups. Some beans can be mashed and used as spreads and dips such as hummus.
Other Foods
Bananas have a high amylose content. Certain root vegetables are also high in amylose, such as sweet potatoes, radishes and parsnips. White potatoes do not have many of the complex chains of the amylose molecule and are not considered a low glycemic index food. Amylose or resistant starch in powder form is available to help boost fiber in smoothies and baked goods.
References
- Food Processing; Path of Most Resistance; Mark Anthony, Ph.D.
- Healthy Eating Club: Resistant Starch
- "American Journal of Clinical Nutrition"; Diets Containing High Amylose Vs. Amylopectin Starch: Effects on Metabolic Variables in Human Subjects; K.M. Behall et al.; February 1989
- U.S. Food and Drug Administration: Whole Grain Label Statements
- Nutrition and Metabolism: Resistant Starch Consumption Promotes Lipid Oxidation
