Carbohydrates are the main source of fuel for the body and brain to perform their daily physical and mental tasks. Carbs are frequently restricted in many low-carb diet plans, such as the Atkins Diet by Dr. Robert C. Atkins, who claimed that carbs increase insulin production in the body and lead to weight gain. However, inadequate carb intake can lead to health risks including fatigue, weakness, dizziness, nausea and digestive upset. Not all carbs are created equal, however, and a healthy diet plan should consist of complex carbs versus simple, processed carbs. In particular, carbs that contain dietary fiber and resistant starches aid in weight-loss efforts and improving health. Consult with a physician prior to making any dietary changes to avoid health risks.
Carbohydrates
Carbohydrates are divided into complex and simple carbs. Complex carbs such as whole grains retain their nutrients during the milling process and are a source of essential vitamins and minerals. In contrast simple carbs are stripped of their nutrients and are often higher in sugars and low in dietary fiber. Complex carbs contain dietary fiber and resistant starches, which are types of carbs that are not digested in the body or absorbed in the small intestine, according to ResistantStarch.com. Rather, they pass through the digestive tract and aid in removing waste products from the stomach through bowel movements. They also aid in stabilizing blood sugar levels to provide a steady source of energy to the body without energy crashes and hunger cravings.
RS1
Resistant starches are divided into four different groups and labeled as RS1, RS2, RS3 and RS4. ResistantStarch.com cites that starches in the first group consist of foods that are physically inaccessible in the body, meaning these foods typically pass through the digestive system without absorption. Foods include seeds, unprocessed whole grains such as brown rice, oats and millet and legumes such as dried lentils and beans.
RS2
A starch in the second category is one that is naturally occurring and present in its own granular form. Foods include bananas, potatoes that are uncooked, high amylase corn and green banana flour. A ripe banana tastes quite different than an unripe banana that is somewhat green and has more starch. Ripe and very ripe bananas have a sweeter taste as the natural sugars are more pronounced.
RS3 and RS4
Resistant starch foods in the third category are those present in foods that have been cooked and cooled. This includes potatoes that have been baked, boiled or roasted; fried plantains; and breads. The fourth category of starches are actually not foods, rather starches that are not naturally occurring or man-made. These starches have been chemically engineered and modified and may be found in food products such as sweeteners or candies to aid in preventing increased insulin production that occurs with natural sugars. There are no natural foods that contain RS4.
References
- "Dr. Atkins' Diet Revolution"; Robert C. Atkins, M.D; 1981
- National Starch Food Innovation: ResistantStarch.com: About Resistant Starch
- "The Carb Lovers Diet: Eat What You Love, Get Slim For Life"; Ellen Kunes & Frances Largeman-Roth, RD; 2010
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