Carbohydrates have a complicated reputation. On the one hand, they are the main source of energy in our body, fueling our brains and our bodies to spend the work day or training. On the other, they are often demonized as causing blood sugar or high weight gain.
Indeed, simpler carbohydrates, such as white bread and potatoes (especially when consumed in large quantities or not in combination with proteins and vegetables), can cause blood sugar peaks, a rapid and significant increase in blood sugar (although walking after meals can help). These peaks and subsequent dip of blood sugar can have an impact on what you feel and your overall energy levels. Over time, repeated points and high prolonged blood sugar can also cause increased risk of cardiovascular disease, insulin resistance and diabetes.
But in bread, rice, potatoes and pasta is a hidden nutrient that could help reduce these undesirable carbohydrates that we love so much: resistant starch.
What is resistant starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine, and ferments in the large intestine Johns Hopkins. Avoiding digestion in the small intestine guarantees that glucose will not increase, while the fermentation process in the large intestine helps starch to act as a prebiotic to nourish good bacteria in the intestine.
Studies have shown that resistant starch can improve intestinal health and glucose regulation, support weight lossImprove insulin resistance and drop in inflammation. Johns Hopkins highlights additional advantages such as:
- Increased feeling of fullness
- Treatment and prevention of constipation
- Lower cholesterol
- Lower risk of colon cancer
- Less gas production than other fibers of a slower fermentation process
Certain foods naturally contain resistant starch, such as plantains, green bananas, beans, peas, lenses and whole grains such as oats and barley. However, you can still access this over -threshing in white rice, pasta and bread too – cool your carbohydrates.
The resistant starch develops when some carbohydrates are cooked, cooled and reheated – namely rice, pasta, potatoes and bread.
This is because the Starch structure changes When rice (and pasta, bread and potatoes) are cooled after cooking, making it more resistant to digestion and preventing the blood sugar tips that you would generally see of these foods.
A study Since 2015, he found that cooked white rice, cooled overnight, then warmed up, it had almost tripled the quantity of resistant starch of the original cooked rice. Another Study from 2008 revealed that the frozen white bread, thawed and then grilled showed a much lower glycemic response than the bread that had not undergone the process. Similar results have also been found to pasta And potatoes
The cooling trick can also work for carbohydrates already with a lower glycemic load, such as brown rice, oats, barley, beans, lentils and whole wheat pasta.
To find out more about superfoods:
- 11 Advantages of Chia Seeds from Intestinal Health Health
- It is the best nuts to eat if you want to reduce your risk of colorectal cancer, the results of the study
- Meet the new hot superfood – Dark green algae powder full of vitamins, minerals, proteins and omega -3
This story was initially presented on Fortune.com
