Can’t eat starch to lose weight? Resistant starch has these unexpected benefits! 3 groups should not overdose

Many people refuse to eat starchy foods when they want to lose weight, but starch is an important source of energy for the body. Completely avoiding starch intake will indeed lead to weight loss, but at the same time, muscle mass and basal metabolic rate will be lost, and weight may return. Did you know? There is a type of starch called "resistant starch", which has lower calories than refined starch, provides a feeling of fullness, regulates blood sugar, lowers cholesterol, and promotes intestinal health. This article introduces what resistant starch is, the four types of resistant starch, what to pay attention to when eating resistant starch, and which groups are not suitable for consuming excessive resistant starch.

Losing weight starts with reducing refined starch! There are 6 major differences between it and resistant starch

Refined starch refers to starch that has been processed to remove the bran and seed coat, such as toast, bread, pasta, rice noodles, vermicelli, dumplings, etc. Because refined starch is processed and refined, the natural dietary fiber, B vitamins and minerals are removed, which causes constipation.

The main difference between resistant starch and refined starch is that resistant starch is not easily digested by the small intestine, stabilizes blood sugar, is not easy to accumulate fat, absorbs relatively few calories, and contains water-soluble fiber, which can promote large intestine motility, reduce constipation, and help relieve constipation.

You can eat sushi to lose weight! Resistant starch is divided into 4 categories

Weight loss physician Xiao Jiejian pointed out that resistant starch is divided into four categories, including slowly digestible starch, raw starch, cooled starch and modified starch.

1. Raw starch

Some foods have more resistant starch when they are not yet ripe, so green bananas have lower calories than yellow bananas. As bananas ripen, the resistant starch is broken down by enzymes into monosaccharides such as fructose, glucose and sucrose, making bananas sweet and delicious. But it should be noted that because resistant starch is difficult to digest and easily produces gas in the stomach and intestines, people with poor stomachs should not eat green bananas to avoid bloating.

2. Slowly digested starch

As the name suggests, slowly digestible starch is difficult to digest. The starch in beans such as mung beans and red beans is masked by protein and fiber components, making it difficult for the amylase in the gastrointestinal tract to digest it.

3. Cooling starch

When food is heated, cooked, and then cooled, it changes back to a raw starch state. Cold rice, sushi, and potato salad all contain cooled starch.

4. Modified starch

Modified starch is the natural starch from cereals or roots (such as corn, rice, wheat, potatoes, etc.) that has been chemically processed. Currently, there are 21 types of modified starch approved in China, including acidified starch, gelatinized starch, hydroxypropyl distarch phosphate, etc. Because they contain processed substances, it is recommended to seek professional advice before consumption.

Resistant starch should be consumed in moderation and stored properly. Excessive intake is not suitable for 3 groups of people

Eating too much cold rice and potatoes will still make you fat, so it is recommended to consume them in moderation. Also pay attention to whether the cooled food is properly stored, otherwise it is easy for bacteria to breed.

In addition, people with poor gastrointestinal function find it difficult to absorb resistant starch, which can lead to nutritional imbalance in the long run. Excessive intake can also cause bloating or flatulence. It is not suitable for growing children and adolescents, or pregnant women who are seeking nutrition for their fetuses, to consume only resistant starch. As for the claim that resistant starch can fight colorectal cancer, there are few relevant clinical reports and it remains to be verified.

This article is authorized by MamiBuy, and the original article comes from "Who says you can't eat starch to lose weight! The benefits and types of resistant starch are all at once, and 3 groups should not eat too much"

Further reading

The painless three-meal fat-loss menu is revealed! Eat like this to lose fat, it is nutritious and not easy to get hungry

You can eat starch on a reduced-sugar diet! A sugar-reducing menu for those who eat out, and 4 principles to help you lose weight even if you’re full!