Feeling pretty good about cutting out potatoes, pasta, and other starchy foods from your diet? Research shows you may actually be missing out on a slew of health benefits, including a sleeker physique. That’s because all high-carb foods are not created equal. Most of the carbohydrates you consume, such as those in grains, pasta, and potatoes, are starches. Some types of starches are resistant to digestion, hence the name ‘resistant starch foods’. However, only a few foods contain high amounts of resistant starch.
Many studies show that resistant starch can have powerful health benefits in humans. This includes improved insulin sensitivity, reduced appetite, lower blood sugar levels, and various benefits for digestion. It has been a very popular topic these days. Many people have experimented with it and seen major improvements by adding it to their diet. Here are the top 5 benefits of high resistant starch foods.
It Steadies Energy Levels
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Foods with resistant starch help slow the rise of glucose levels in the blood after eating, providing long-lasting energy. Other carb-rich foods like crackers, chips, and cookies are quickly digested, resulting in sharp spikes in blood glucose that must be reduced with insulin. Keeping blood glucose within normal limits is important in the long run because it reduces wear and tear on your body. The more often the pancreas is called upon to produce insulin, the greater the risk of type-2 diabetes over time.
It reduces fat
Studies done on both humans and animals show that a diet rich in resistant starch decreases body fat. Here’s how: While most of the butyrate produced from resistant starch remains in the colon to support gut health, some of the short-chain fatty acids also travel to the liver, where they prevent the organ from releasing stored carbohydrates into the bloodstream, prompting the body to burn body fat for energy instead.
It is Heart Healthy
Reduced blood glucose levels also contribute to stronger arteries that allow greater blood flow to the heart and the extremities. Resistant starch helps lower levels of artery-clogging cholesterol and fat levels in the blood, which maximizes the flow of blood and nutrients to your heart, brain, and working muscles.
It is Good for Your Gut
Butyrate produced from resistant starch provides energy for the cells in the colon that keep the lining of the gut in shape and help the body to dodge ailments like colon cancer and irritable bowel disease (also known as IBD). Butyrate is also a food source for the trillions of healthy bacteria that live in your gut. Higher levels of good gut bacteria means a stronger immune system, reducing the risk of infection.
It Tames Hunger
Animal studies suggest that resistant starch prompts the production of certain hormones that shut off hunger, so you feel satisfied while eating less. In addition, resistant starch takes longer to digest than other types of carbohydrates, and it promotes feelings of fullness for hours after eating. Just make sure to keep your meals balanced.