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Resistant starch - bowel health, insulin sensitivity, weight loss
All carbohydrates are not the same. Some carbohydrates can actually improve your health a lot.
Resistant starch are carbohydrates or fibres that are resistant to digestion in the small intestine, so the remain undigested in the small intestine.
When they move further into your colon, they produce beneficial bacteria.
The cells in the colon prefers short-chain fatty acids as fuel, especially one called butyrate. If resistant starch comes into the colon then butyrate is produced.
The butyrate is then absorbed by the cells and it makes them stronger and more vital.
Resistant starch have multiple health beneftis, such as "improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion" source (authoritynutrition.com)
It also promotes better absorbtion of minerals and it's good for diabetes, it can help reverse a bad gut environment, it prevents diarrhea and cancer.
Resistant starch can also help you loose weight. Good sources for resistant starch is boiled lentins, beans, Barley, potatoes or white rice that have been cooled down in the fridge.
This is still a quite new subject for me. There are different types of resistant starch. For example, RS type 3 is produced when cooked food is cooled down. RS type 2 occurs naturally in raw foods like raw potatoes and green bananas.
Resistant Starch - The Healthy Carb No One is Talking About
The Truth About Resistant Starch Ask Yuri LIVE March 8, 2017
Resistant starch can help you lose weight overnight
What exactly is a 'resistant starch'?
"Potato starch is a white powder and looks like cornflour. It’s important that it is raw and unheated. If potato starch is heated it converts to normal starch and you will get none of the amazing benefits." diabetessisters.org
Resistant starch, diabetes and insulin sensitivity
"Resistant starch fraction passes on to the colon, where it is fermented by the microorganisms producing mainly short chain fatty acids (SCFA). Due to this fact, RS has functional properties and positive effects on diabetes, some kinds of cancer, cardiovascular diseases, colonic health, obesity, and osteoporosis (Lunn & Buttriss, 2007; Nugent, 2005; Sajilata et al., 2006; Morales-Medina et al., 2014)" (source scielo.br)
Short chain fatty acids and Butyrate
Butyrate is essential good for good colon health
Resistant starch promotes the production of short chain fatty acids (SCFA's) such as Butyrate in the big intestine, in the colon.
Butyrate is the preferred nutrition for the intestine. It's absorbed by the cells in the colon and the cells get stronger, healthier and more vital.
Butyrate produced in the colon is "the prime energy source of our colonic cells" (source: marksdailyapple.com)
Swedish texts about Butyrate, resistant starch and colon health
"After an hour of cooking, pinto beans were found to be the best source of RS for all freshly cooked beans."
"A substantial percent increase in RS was found in beans allowed to cool for 24 h as a result of retrogradation."
"In order to maximize dietary consumption of RS, a cooling period for cooked legumes is advisable."
Good sources of resistant starch: Pinto beans, Kidney beans, Barley
Soak, cook and let it cool down, keep in fridge for 24 hours. Then resistant starch is formed, eat. Is it best to eat it cold? Perhaps.
https://authoritynutrition.com health benefits of Kidney beans
The benefits of barley - resistant starch
To eat as much barley as I have done in recent months has been a mistake, I have to admit this in retrospect. Otherwise, my kidney diet has really helped against the kidney problems. But I have often had a small lump in my stomach and did not really know what it was due to. But I have now understood that it was because of all the barley, have eaten it a little too often and a bit too much. Then it's heavy to digest. Eat barley with moderation.
Barley contains resistant starch, a fibre/carbohydrate which prevents obesity, improves gut health, improves blood sugar and helps immunity. Resistant starch can be found in several foods and is a fibre/carbohydrate that is not stored as fat in the body. Soak the barley in luke warm (finger warm temperature) salt water over night, (don't take luke warm water from the tap, heat up the water on the stove, but not to warm). Soaking releases the nutrients and make them more accessible during digestion. Soaking also breaks down phytic acid which is an "anti-nutrient" -not so good to eat. In the morning, pour out all the water (use a strain) and add fresh new water in the saucepan stir a little quick. Pour out the water again and add fresh water, stir a little quick. Pour out the water again and add fresh water. Now you have removed starch and the phytic acid is gone. Now boil for about 15-20 minutes.
Unripe bananas and fruits - healthy fat burners
Unripe bananas contains resistant starch
unripe bananas resistant starch
Artisan Tropic - Plantain Strips
Bana flour, Plantain flour, plantain bread
This flour should not be heated. If you heat it you probably destroy the resistant starch.
Zuvii Banana Flour (amazon.com)
Let's Do Organic Green Banana Flour
Resistant Starch (amazon.com)
Nutryvitta banana flour
Wedo banana flour
plantain lasagna resistant starch
Tapioca flour/ Cassava flour from Yuka root
Tapioca flour and Cassava flour are both made from cassava root (Manihot esculenta) also called Yuka root.
"Tapioca is the bleached and extracted starch of the cassava root, while cassava flour is made from the entire root." (source (draxe.com))
They are both very high in resistant starch and a very good gluten free, grain free alternative.
Cassava flour recipe Paleo
Cassava flour (amazon.com)
Tapioca flour (amazon.com)
Cassava Tapioca flour recipe resistant starch
tapioca flour jelly
Yuca Cassava chips, Yuka fries
These chips and fried strips are made from the Cassava root, also called Yuka root.
Yuca cassava chips
Yuca cassava chips
frosen Yuka fries
Teff flour contains 40% resistant starch. It's very healthy, try it!
teff flour (amazon.com)
Teff flour buy
soaked teff recipes
soaked teff recipes chocolate cake
teff pancake wafers