Healthy Diet

The Important Role Resistant Starch Plays in Weight Loss

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If you want to lose weight, it may be helpful to eat more oats, beans, lentils, peas, bananas, seeds and unripe bananas. All of these foods are rich in resistant starch, a type of prebiotic fiber that has been shown to slow down digestion, reduce belly fat and promote weight loss.

“Resistant starch is a type of starch that is not digested in the digestive tract. it is resistant to digestion,” says Rahaf Al Bochi, MD, a representative of the Academy of Nutrition and Dietetics. “These resistant starches are fermented in the colon and nourish the beneficial bacteria in the colon.”


INCREASES INSULIN SENSITIVITY

“The higher your insulin sensitivity, the more efficiently your body uses insulin and lowers your blood sugar after eating,” says Bochy. Weight loss increases insulin sensitivity, and studies show that starch can also help. According to a 2019 study published in the journal Nature, overweight or obese adults who consumed 10 to 15 grams of resistant starch per day had lower fasting blood sugar, lower fasting insulin levels and increased insulin sensitivity.

INCREASES SATURATION

“Foods high in resistant starch stay in your body longer,” says Joan Salge Blake, MD, clinical professor of nutrition at Boston University. “Resistant starch can help you gain strength, so you’ll eat less at one meal,” she explains. Studies have shown that eating 30 grams of resistant starch per day (about 1 cup of oats, beans, brown rice and potatoes and a green banana) for six weeks helped reduce the level of hunger hormones in overweight people. maturity, reduction of unnecessary snacks and acceleration of weight loss.

HELPS BURN FAT

According to researchers from the University of Colorado, replacing some carbohydrates in your diet with resistant starch increased fat burning after eating by as much as 30%. According to animal studies, the use of resistant starch is associated with a decrease in belly fat and an increase in fat oxidation.

STRENGTHENS HEALTHY INTESTINAL BACTERIA

[Resistant Starch] acts as a prebiotic fiber that nourishes beneficial intestinal bacteria in the colon and improves digestive health and metabolism,” says Bochy. One study showed that eating 100 grams of resistant starch per day has a significant positive effect on the gut microbiome; further studies have shown that eating 40 grams of resistant starch per day for a four-week period reduces the level of harmful bacteria, improves glucose metabolism and helps reduce fat deposits on the abdomen.

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Despite the benefits of a diet rich in resistant starch, most Americans consume less than 10 grams of resistant starch per day. You can increase your intake by including more foods in your diet, such as oats, cold potatoes or rice, cassava root, unripe bananas, green banana flour and brandy noodles. Don’t forget to gradually increase your intake of resistant starch, because “too much at one time can cause side effects from the gastrointestinal tract, such as bloating or bloating,” says Botsi. “Drinking plenty of water can also help reduce gastrointestinal side effects.”

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