If you’re a fan
of Dr Oz, then you must already know about resistant starch. You
might also know about Raspberry Ketones and Green Coffee Extract.
I learned about
those latter two things by reading the span in my inbox. The
subjects told me that they were Dr Oz recommended.
I learned about
resistant starch at my local co-op. I was fumbling around the
produce department when our produce princess (that’s what I call
her, at least) came by and offered me a special price on some
arugula and other slow sellers. I mentioned something about the
bananas being too green when another customer who had just grabbed a
bunch spoke up telling me that they contained resistant starch.
Arriving home I
sat down and got myself an education, which I will pass onto you.
starches are called “resistant” because they resist digestion. They
pass through the stomach and small intestine and land in the colon
where they are slowly fermented.
starches have crept into the consciousness of the public because
they affect insulin sensitivity and control blood sugar levels.
They’ve become a focus of the dieting industry because when you
control blood sugar levels, you allow your body to burn more fat.
In fact, the
latest fad in Japan
is the “Morning
Banana Diet.” It’s so popular that it’s hard to find a banana at
the supermarket some days. But there’s more to this diet than just
eating a banana in the morning (and they don’t even say “green
banana” which would be the best), but the sad part is the diet says
no exercise is necessary. I’m sorry, but exercise is necessary for
quality of life whether you are dieting or not.
starches come in four categories, which really means nothing to the
average person, but is great if you’re studying physiology.
is no miracle weight loss product. If someone tells you it is,
they’re lying. It can help, but you have to know how to use it.
For example, did
you know a potato has resistant starch? So, now when you go out,
you’re going to order a nice baked potato covered in cheese or sour
cream and you’ll still lose weight, right?
The potato will cause your insulin to rise and store that cheese or
sour cream on your hips.
The potato only
has resistant starch once it’s cooled. This is why I would prefer a
yam or a sweet potato since there is so much more flavor and much
more nutrition and eating it cold is delicious. Slice up a sweet
potato, grease a cookie pan with a little coconut oil and liquid
lecithin, lay out the slices, cook for 45 minutes at 340, and then
let cool and munch when hungry. Great cheat food when dieting.
amount of resistant starch is found in legumes (white, navy beans
have the highest) followed by whole grains (the green banana is in
there) and the new resistant starch flour on the market, and finally
some whole grain breads.
can best be exploited by those who have or are leaning toward having
type two diabetes. They will keep your blood sugar from spiking
which seems to be one of the causes of insulin insensitivity.
Keeping your blood sugar from spiking can help when dieting because
it keeps your fat metabolizing from slowing down or stopping
is great for your digestion.
cancer is a killer, and it is on the rise in countries that have
embraced processed foods. In the colon, resistant starches become a
“pre-biotic” feeding your good probiotics.
From an article
Dietician, I found:
The SCFAs produced by bacterial fermentation are butyrate,
proprionate, and acetate. These fuel colonocytes that stimulate
colonic blood flow, promote colonocyte proliferation, increase tone,
and reverse the atrophy associated with fiber-poor diets.2 Butyrate
in particular may affect gene expression and induce apoptosis, or
normal programmed cell death, which further decreases the risk of
developing colon cancer.
The SCFAs also lower the pH of the feces.2 Reduced fecal pH is a
marker of colonic health and reduced risk of colon cancer. Studies
with both humans and animals show that resistant starches increase
fecal weight,2,5 a characteristic thought to help treat and prevent
constipation and lower the risk of colon cancer, possibly because of
decreased contact between the potential carcinogens and the colon
wall. A study comparing the effects of a diet high in resistant
starch (39 g/day) to a low resistant starch diet (5 g/day) in 11 men
and women found the greater the intake of resistant starch, the
greater the increase in fecal output.6 Though significant, the
bulking effect of resistant starch isn’t likely as great as the
effect of wheat bran and other nonstarch polysaccharides.
First a Few Rules
cook three to four minutes less than what the package tells
Serve rice at
the crystals that make up resistant starch are formed and
solidified as some foods cool.
Try a green
adding one to a smoothie will keep the sweets in the smoothie
from spiking your blood sugar
. The riper the banana the more
sugar and less resistant starch.
Resistant Starch to recipes
it’s certified non-GMO and gluten free, so feel free to add
it to your recipes (see the smoothie below) and look for products
that are made with Hi-maize® Resistant Starch.
When I searched
for Resistant Starch Flour to purchase, the first site I
found that looked really interesting was this one:
King Arthur Flour.
Here’s a Banana,
Strawberry smoothie recipe that uses Hi-maize® Resistant Starch
• 1 cup (8 fluid
ounces) orange juice
• 1 cup frozen
• ˝ medium fresh
• 1/3 cup
unflavored or plain yogurt
• 1 tablespoon
Hi-maize 260 resistant starch
Blend in a
blender till smooth and drink!
As you can see,
it’s just like a regular smoothie, but with the added resistant
starch, you don’t have to worry about your blood sugar spiking.
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