Facts About Carbohydrates - Resistant Starch - The details

Facts About Carbohydrates - Resistant Starch - The Natural Fat Burner - Its Health Benefits - Superfoods For Weight Loss
Facts About Carbohydrates

Since decades it has been thought that foods rich in carbohydrates make the body gain weight. However, new research indicates it is not so. On the contrary, this very carbohydrate rich foods make us slim and keep us thin. So not all carbs are bad!

Studies also show that some carb rich foods not only shrink belly fat cells and boost fat burning but also increase muscle mass, curb hunger, keep one satiated, regulate blood sugar and also lower cholesterol and triglycerides etc.

The research found that those who were the heaviest ate the least carbs while those who were the slimmest consumed the maximum carbs in the form of hole grains, fruits and vegetables.

It has been determined that a type of carbohydrate called resistant starch is the type of carbohydrate that will offer all these benefits and more and it is this type of carbohydrate - the resistant starch- that is getting all the attention these days.

What Is Resistant Starch?

Resistant starch is starch that is not broken down and digested in the small intestine but passes into the large intestine. In this respect, it is more like fiber. Resistant starch is in fact considered the third type of dietary fiber, after insoluble and soluble fiber.

It is a very beneficial nutrient that has healthcare professionals talking about it. Although resistant starch is not a commonly used and familiar term it offers various health benefits.

In the colon resistant starch is used as a fuel by the resident bacteria by the process called fermentation in which short chain fatty acids are produced. It is these short chain fatty acids that provide many health benefits.
Types Of Resistant Starch

There are 4 types of resistant starch (RS) that have been identified on the basis of its structure or source.

    RS1 - This type of RS is not digestible because it is inaccessible for the digestive process like in whole grains, legumes and seeds because of the intact cell walls/fibrous shell.
    RS2 - This type of RS is present in its natural form in foods like unripe bananas, raw potatoes, plantains, high amylose corn etc. This starch is resistant to breakage by our digestive enzymes.
    RS3 - This type of RS is formed when starchy foods like potatoes,rice, legumes, cornflakes, etc are cooked and cooled before consumption.
    RS4 - This is the modified/manufactured RS that is so processed to resist digestion.

For information it is necessary to mention that most starchy foods have some amount of RS in them.

Resistant starch is considered a dietary fiber when naturally present in food and as a functional fiber when it is added to foods. Total fiber includes both dietary fiber and functional fiber.
Health Benefits Of Resistant Starch

There are some very important benefits of resistant starch. These are :

    Controlling weight

Adding resistant starch increases the fiber content of foods. This has a negative effect on weight gain and obesity. The likely benefits are reduced hunger pangs due to increasing feeling of satiety and possible alteration in enzymal secretions that affect the digestion of food.

RS is also thought to burn fat and cause its reduction and consequently, accumulation. It also helps to increase the metabolism of fatty acids within the fatty tissue thus again reducing fat storage. By increasing metabolism, it further prevents weight gain.

RS can be incorporated to replace high calories foods like flour and other carbohydrates that are quickly digested thus reducing the fat content of foods.

    Managing Blood Sugar Levels

Consuming foods rich in RS decreases the glycemic response in both healthy and diabetic individuals.

RS also increases sensitivity to insulin in healthy, those with type 2 diabetes as well as insulin resistant persons.

When pregnant ladies consume RS rich foods it increased the glycemic health of the offspring. RS also prevented the development of insulin resistance.

    Benefits The Digestive System

RS rich foods help to maintain a healthier colon and overall a healthier digestive system as it allows the beneficial bacterial to proliferate thereby reducing the population of harmful bacteria. Resistant starch also helps to lower the intestinal pH and makes the bowel movements regular by improving the intestinal matter bulk.

Natural resistant starch also helps to keep the colon healthy, protects against colo-rectal cancer by the production of short chain fatty acids protective compounds like butyrate in particular, as well as acetate and propionate.

    Improves Kidney Health

RS maintains the health of kidneys by reducing blood urea levels as it causes increased excretion of nitrogen.

    Some Other Benefits

RS benefits eye health, improves calcium and magnesium absorption thereby strengthening the bones and those with ulcerative colitis.

It reduces cholesterol and triglyceride levels.

RS improves the brain function and health in aging individuals by not only improving appetite and increasing food intake but also improving the motor coordination in the aged.

Source: By Ewan Munro from London, UK (Glassblower, Soho, London Uploaded by tm) [CC-BY-SA-2.0