Can eating more resistant starch help you lose weight? There is only one step left...

"Can't eat starch to lose weight?" Some people even completely stop eating starch with all their meals. However, nutritionists say that this is a common misconception that may damage body functions, lead to ineffective weight loss, and harm the body. Some people also mistakenly believe that "eating more resistant starch can help lose weight". What is the real situation?

Common foods including sweet potatoes, brown rice, corn, oats, and whole-grain rice contain resistant starch.

"Can't eat starch to lose weight?" This is a wrong concept, because starch is also a basic source of energy for the body. If you don't eat starch, the body will use the glycogen in the liver as a source of calories. When the glycogen is consumed, it will turn to using fat tissue or even muscle tissue as an energy source. In the long run, the muscles will become loose and there is a high chance of gaining weight again.

Resistant starch has fewer calories than regular starch

The calories of resistant starch (RS) are lower than those of regular starch. Nutritionist Cai Yusi from the Nantou Hospital of the Ministry of Health and Welfare said that studies in recent years have found that starchy foods processed at specific temperatures will cause the intestines to absorb more or less calories, and the reason for the calorie difference lies in the amount of "resistant starch" in the food.

Studies in recent years have found that starchy foods that have been processed at a specific temperature will cause the intestines to absorb more or less calories, and the reason for the calorie difference lies in the amount of "resistant starch" in them.

Resistant starch is difficult to digest and is broken down by enzymes, similar to dietary fiber

Nutritionist Cai Yusi said that "resistant starch" is starch that is difficult to be broken down by the human body's digestive enzymes. After this type of starch is ingested by the human body, it can resist the starch-decomposing enzymes secreted by the small intestine and cannot be absorbed by the small intestine, but can be directly used by the large intestine. It is a starch with functions similar to dietary fiber.

Eating more resistant starch may not necessarily help you lose weight. It should be combined with adjusting your diet and developing exercise habits to be effective.

[Resistant starch is divided into 4 categories]:

1. Physically isolated (such as shell) grains with intact particles and rough shells, and other unrefined starches, such as whole grains such as brown rice and purple rice.

2. Starch that is difficult to digest in granular form: such as raw potatoes and unripe bananas.

3. Aged starch that has been cooled after cooking: such as overnight rice, sushi, and cold noodles.

4. Starch that has been chemically modified and is difficult to digest: non-natural starch, such as some food additives.

Among them, "β-glucan" commonly seen in nutrition labels is a type of resistant starch, but this type of product usually has a high fat and sugar content. People who want to use the characteristics of resistant starch to control blood sugar or blood lipids should consume it with caution.

Can eating more resistant starch help you lose weight? You also need to adjust your diet and develop exercise habits

Common foods including sweet potatoes, brown rice, corn, oats, and whole-grain rice contain resistant starch. However, eating more resistant starch may not necessarily help you lose weight. It should be combined with adjusting your diet and developing exercise habits to be effective.

It is recommended that people who like to eat starchy foods increase the proportion of resistant starch in the recommended daily amount of starchy foods, which may help lose weight. However, if one's gastrointestinal digestion ability is poor, eating more resistant starch will easily ferment and produce gas in the gastrointestinal tract, aggravating abdominal bloating and discomfort.