Time for some resistant starch?
All you dieters out there might take heed:
In a new study, published in Nature Metabolism, researchers modified the gut microbiota of human participants by increasing dietary fibre to investigate how it might help manage insulin resistance while also reducing weight.
Researchers conducted a randomised, crossover clinical trial to assess the impact of resistant starch, sourced from high-amylose maize, on obesity and metabolic health. …
The trial involved consuming the assigned starch in powdered form twice daily before meals over two eight-week phases, allowing for direct comparison between the effects of resistant starch and the control.
The research also investigated how gut microbiota, modified by resistant starch supplementation. affect glucose metabolism and fat accumulation to understand the metabolic benefits.
The findings indicated that adding resistant starch to the diet resulted in an average weight reduction of approximately 2.8 kilograms (kg) and enhanced insulin sensitivity among individuals with overweight.
Researchers observed that the positive effects of resistant starch on health were primarily due to alterations in the composition of the gut microbiota.
The weight loss was modest, but it’s still interesting. What foods contain resistant starch, according to a dietician?:
“Resistant starch occurs naturally in many foods like oats, cooked and cooled rice, grains like sorghum and barley, beans and legumes like black beans, peas, pinto beans, etc, raw potato starch or cooked and cooled potatoes, green bananas, and more,” she explained. …
“When adding in more resistant starch, I usually advise people to start slow and allow the gut microbiota to adapt to changes if they aren’t used to eating much fiber or resistant starch to avoid any unpleasant side effects,” she said.
Translation: watch out for flatulence and – well, I’m sure you can figure it out.
Speaking of cooled potatoes, maybe I’ll go make some potato salad.
I thought I was relatively familiar with dietary fiber, not that I always get enough of it these days. (Make note to myself!) But resistant starch is a new one to me.
How do you know Mossad hasn’t doctored the starch to blow you up? Didn’t think of that, did you?
This is interesting, and thanks for the link. I have recently started consuming modest amounts of cooked brown rice, and beans, in part because then I don’t feel hungry. I do have to take a little pill I buy on Amazon to assist in digesting beans and legumes. (Alpha-galactosidase enzyme, if you’re curious.)
“Resistant starch occurs naturally in many foods like oats, cooked and cooled rice, grains like sorghum and barley, beans and legumes like black beans, peas, pinto beans, etc, raw potato starch or cooked and cooled potatoes, green bananas, and more,” she explained. …
I’ve been on a Slow Carb Diet, strict and relaxed, for the past three or so years. In 18 months I dropped from 212 to 143 (what I weighed in college). I’m back to 155 which is what I weighed in my 30s/40s. I’m happy with my weight.
Slow carb means three meals a day, protein, veggies and beans. One day a week is Cheat Day, when you can go hog wild.
https://tim.blog/wp-content/uploads/2019/07/tim_ferriss_the-4-hour-chef_one_pager_slow_carb_diet.pdf
It worked and still works. I do feel, though I’ve not measured it, that my gut biome has changed. My sweet tooth is way down and if I want to skip a meal, it’s no hardship.
The only drawback I’ve noticed is that if I don’t eat beans once or twice a day *** TMI Alert *** I get the runs.
Im not going to cut out the oatmeal
Green Bananas?
Are potato chips cooled enough?
I tried oatmeal for breakfast and gained weight. Probably different bodies handle a variety of starches differently.
I’ve been reading about resistant starch for many years. It’s not really new info, yet none of my friends in the medical profession or doctors have ever heard of it (maybe unsurprising). From what I understand, even cooked pasta can be resistant, provided it is cooled and refridgerated for at least eight hours, The eight hour rule would apply to potatoes as well, so make up that potato salad plenty of time before you want to eat it, and chill it well.
Kate– I gain weight on oatmeal, too!
I’ve been reading about resistant starch for many years. It’s not really new info, yet none of my friends in the medical profession or doctors have ever heard of it (maybe unsurprising). From what I understand, even cooked pasta can be resistant, provided it is cooled and refridgerated for at least eight hours, The eight hour rule would apply to potatoes as well, so make up that potato salad plenty of time before you want to eat it, and chill it well.