Many diets focus on severely restricting carbohydrate intake to boost weight loss and improve overall health. However, not all carbohydrates are created equal. The Zone Diet advocates consuming healthy carbohydrates from vegetables and fruits. Resistant starches, which behave similarly to vegetables in the body, may be applicable to the Zone Diet.
Zone Diet
Although most types of diets limit the intake of a single macronutrient, the Zone Diet encourages eating a well-balanced diet consisting of protein, fats and healthy carbohydrates. According to the Zone Diet Info, the Zone Diet comprises a balanced ratio of 30 percent protein, 30 percent fat and 40 percent carbohydrates. This ratio helps control the hormone insulin, which in excess can contribute to weight gain and other health problems including diabetes and metabolic syndrome.
Resistant Starches
When you hear the word starch, you probably think of pasta, bread or potatoes. Starches are digested by the small intestine into glucose, which is then transported to cells for energy. On the other hand, resistant starches behave entirely differently than regular starches. Resistant starches are indigestible and behave more like fiber in your body. Researchers at the University of Colorado Health Sciences Center discovered that resistant starches aren’t digested by the small intestine and instead are passed to the large intestine, where they are broken down by bacteria. This prevents the absorption of glucose and helps control blood sugar levels. Since resistant starches don’t raise blood glucose levels and keep insulin levels stable, they are aligned with healthy carbohydrates that the Zone Diet supports. The research was published in the May-June 2004 issue of the “Journal of AOAC International.”
Food Sources
Legumes, which include beans, peas and lentils, are rich sources of resistant starch, according to researchers at the University of Illinois, who studied the percentage of resistant starch in foods. They discovered that legumes had the highest percentage of resistant starch, followed by whole grains. Their results were published in the February 2001 issue of the "Journal of Nutrition."
Benefits
Unlike regular starches, resistant starches go undigested and provide a greater feeling of satiety. In addition, they help control insulin levels, a tenet of the Zone Diet. Adding resistant starches to the Zone Diet is not only an effective way to increase your fiber intake, but it also boosts variety.
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