How would you like to enjoy your rice your pasta your bread your potatoes without any guilt with no guilt and guess what you can lose weight eating it as well as sustaining weight as well as preventing you from gaining weight so let’s talk a little bit about resistant starch it goes through a process of retrogradation resistant starch resist digestion in our small intestines because our bodies lack the specific enzymes needed to break it down meaning it passes directly into the colon intact and the characteristic not only
contributes to lower caloric intake due to to reduced absorbability from the calories that we’re not getting but it plays a crucial role in managing your blood sugar levels it makes you more insulin sensitive for instance when you have bread that’s refrigerated overnight for about 12 to 24 hours the amalo inside the starch starts to crystallize this leads to retrogradation an increase of resistant starch and studies suggest that resistant starch content can increase by approximately 30 to 50% depending upon whether foods are
cooked cooled or reheated in similar processes apply to Pasta when you cook it Al Dente and I love Al Dente and you cool it in the refrigerator for at least 24 hours and to Rice which should be cooked and they refrigerated for at least 12 hours potatoes also benefit from this process as well when they are cooked and then they’re cooled such as in potato salad a significant portion of their starch going through that retrogradation converts to that resistant starch as well and that’s the key we’re converting these starches into
resistant starch we can’t digest that resistant starch and that can help us lose lots of weight as well and reheating these Foods by the way will still retain or even enhance that resistant starch content depending upon how they are prepared so getting back to the retrogradation process not only does this help stabilize blood sugar levels making it easier to balance glucose and insulin levels but it increases insulin sensitivity making these Foods suitable and option for individuals even with diabetes in additionally resistant
starch acts as a Prebiotic serving as food for the beneficial gut bacteria which is essential for a healthy gut microbiome you see the physiological effects of these probiotics can protect our immune system it strengthens our colonic Health it strengthens the colon fights cancer it promotes a balanced gut environment and this is significant because a healthy microbiome is linked to improved metabolic function and weight regulation and moreover resistant starch can trigger the release of hormones such as glp1 and today everyone’s on those kind
of medications for their diabetes as well as weight loss which AIDS in that appetite control which is shown to support fat loss so by preparing these Foods cooling them properly to increase the resistance starch also considering the benefit of reheating them along with practicing portion control portion control so important individuals can now enjoy satisfying these delicious meals not only to help support weight loss but to improve essential health benefits making them an excellent addition to their diets for those managing their
weight as well as their blood sugar levels and for a quick review I want you to know that these starches when they go through a process of retrogradation when they’re cooled or when they’re heated after they’re cooled we build resistant starch when resistant starch makes its way through our body through the stomach into the small intestine we don’t have enzymes to digest it it makes its way to the colon it feeds the probiotics and then the whole microbiome iome starts to ignite the immune system and
inflammation starts to decrease throughout your body it gives you satiety it balances blood sugar levels this is a beautiful thing but portion control is the key I hope you found this video helpful I wish you lots of good health please share this with your friends and family leave your comments below and most important make it a great day I’m Dr Alan mandelle e.
Here are the key points:
- Resistant Starch Benefits: Resistant starch in foods like rice, bread, pasta, and potatoes can reduce calorie intake and help manage blood sugar levels by resisting digestion in the small intestine and reaching the colon intact.
- Retrogradation Process: Cooking and then cooling foods (e.g., bread, pasta, rice, potatoes) increases their resistant starch content through retrogradation, enhancing its benefits for weight management and insulin sensitivity.
- Impact on Blood Sugar and Insulin: Resistant starch improves insulin sensitivity and stabilizes blood sugar levels, making these foods suitable for individuals with diabetes.
- Prebiotic Effects: Resistant starch acts as a prebiotic, supporting gut health by feeding beneficial gut bacteria, which is linked to better metabolic function and weight regulation.
- Practical Tips: To maximize benefits, prepare foods, cool them properly to increase resistant starch, and practice portion control. Reheating these foods can further enhance resistant starch content.
Starches, such as pasta, rice, potatoes, and bread, are often misunderstood in the context of weight loss and health. However, when consumed as resistant starches, these foods can play a beneficial role in your diet. Resistant starch resists digestion in the small intestine, meaning it reaches the large intestine intact, where it acts as a prebiotic, feeding the good bacteria in your gut. This process not only promotes a healthy microbiome but also enhances feelings of fullness, helping to control appetite and reduce overall calorie intake.
Additionally, resistant starch can improve insulin sensitivity and help maintain steady blood sugar levels, which is crucial for preventing energy crashes and cravings. By incorporating foods like whole-grain bread, al dente pasta, boiled and cooled potatoes, and certain types of rice, you can enjoy these delicious starches guilt-free, while also reaping the health benefits they offer. Embracing resistant starch in your meals allows you to indulge in comforting foods while supporting your weight loss journey and overall well-being.
