Carbohydrates are the main source of energy but also weight gain. No matter how much the carbs have been charged, are necessary but always in the context of a balanced diet.
However, not all carbohydrates are the same.
The "durable starch" as its name implies, resists the process of digestion, following another path in the body.
White carbs (White bread, pasta and sweets) absorbed very quickly by the body resulting in a sharp fluctuation in blood sugar levels. When the amount of carbohydrates we consume is more than our body needs for energy, then the excess is stored as fat.
Resistant starch is slowly metabolized in the large rather than small intestine and converted to short-chain fatty acids, which become the fuel for our energy.
Foods with resistant starch
1. Oats
Oats are one of the carbohydrates with resistant starch.
About 100 grams of cooked oat flakes contain about 3,6 grams of resistant starch. Oats also have a high content of antioxidants.
2. Cooked and cool rice
Rice is a good source of durable starch, especially when it is cold after cooking.
Brown rice may be preferable to white rice due to its higher fiber content. Brown rice also provides more micronutrients, such as phosphorus and magnesium.
3. Barley and other whole grains
Natural whole grains are excellent sources of fiber and resistant starch, along with various other nutrients, such as vitamin B6 and selenium.
4. Beans and legumes
Beans and legumes provide large amounts of fiber and resistant starch. Beans and generally legumes contain about 1-5 grams of resistant starch per 100 grams after cooking
5. Potato starch
Potato starch is a white powder that resembles regular flour.
It is one of the main sources of resistant starch, with about 80% of starches to be durable. It is important not to heat the potato starch. Instead, prepare the meal and then add the potato starch as soon as the dish has cooled. Try adding 1-2 tablespoons per day in yogurt or smoothies.
6. Cooked and cool potatoes
When they are cooked it is good to let them cool, because that way they will contain significant amounts of resistant starch. A cool potato salad is the best suggestion of durable starch.
7. Unripe green bananas
Green bananas are another excellent source of resistant starch.
In addition, Both green and yellow bananas are a healthy form of carbohydrate and provide other nutrients such as vitamin B6., Vitamin C and fiber.
As the bananas ripen, Resistant starch is converted to simple sugars such as:
- fructose
- glucose
- sucrose
Therefore, You should buy green bananas and eat them within two days if you want to maximize starch intake.
8. Corn flour
Corn flour is a very good source of durable starch. Try adding a tablespoon to your meals or yogurt.
Source: healthline.com
