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Psicología del Amor

This is the starch that does not provide calories, avoids glucose peaks and feeds your microbiota

Starches are the most abundant storage carbohydrates in plants. and they represent the component of the diet that provides the most calories. They are found in cereals, legumes, roots like the potato, vegetables such as pumpkin and green fruits such as banana.

When a starchy food is cookedthat starch is made digestible for the most part, and if it is taken hot, freshly made, It is transformed into glucose in the body very easily.

Now, the small intestine digests and absorbs starches once they are mostly cooked. But There are types of starch that are not digested in the small intestinebut they pass to the large intestine, where they act as prebiotics.

They are what is known as resistant starches, that favor the glycemic controlthe reducing cholesterol levels and triglycerides, the weight control and the best mineral absorption.

There is a trick to get the starch in food to transform largely into resistant starch. If once the food is cooked, it cools in the refrigerator for several hours, a phenomenon called retrogressionin which the molecules of that starch change shape and become resistant to digestion.

As a result, the proportion of resistant starch in the food can double (in the case of potatoes, for example, it goes from 3.3 to 5.3 percent), which reduces its ability to increase glucose levels by 25 to 35 percent in the blood.

In the video you will find the step by step recipe for baked oatmeal porridge that, if left to cool once cooked, will provide you with plenty of resistant starch:

Loading video: Baked oatmeal porridge (recipe rich in resistant starch)

Baked oatmeal porridge (recipe rich in resistant starch)

In this article we tell you in detail how to maximize the transformation of food starch into resistant starch. We will also see all its properties and how it can help you avoid glucose spikes and improve your microbiota.

Resistant starch: everything you need to know to benefit from its properties

Next, we solve the Frequently asked questions about resistant starch.

1. What starches are digested the fastest?

Starches can be more or less digestible depending on various factors, such as the proportion in the food between amylose, which is digested slowly, and amylopectin, which is faster. Cooking temperature or interaction with other nutrients also influence. Starches are classified as rapidly available, slow or resistant:

  • The fast starchessuch as refined grains and boiled potatoes, generate a short-lived spike of energy.
  • The slow starcheslike those from legumes and whole grains, are a source of sustained energy.
  • He resistant starch It is not fully digested and has prebiotic effects.

2. How to get resistant starch?

The trick is to cook starchy foods such as potatoes, sweet potatoes, bread, pasta or cereals and then chill them in the coolest part of the refrigerator for 24 hours.

With the cold, increases the proportion of resistant starch. They can then be eaten at room temperature, as a snack, or gently heated to make them more palatable.

3. What is industrial resistant starch?

Some breakfast cereals and snacks contain among their ingredients resistant starch from corn, potato, cassava or tapioca to make them less caloric. Green banana flour is also sold.

4. Does resistant starch improve mineral absorption?

Studies suggest that, by increasing solubility in the large intestine, improves the absorption of minerals such as iron and calcium. It also improves the bioavailability of magnesium, zinc and copper.

5. Is resistant starch a dietary fiber?

Yes, because it resists digestion in the small intestine and is fermented in the large intestine. and, therefore, favors the development of the microbiota.

  • Slows gastric emptying and absorption of glucose and cholesterol.

6. How does resistant starch act on the microbiota?

resistant starch promotes the selective growth of beneficial intestinal bacteria to the detriment of pathogens. Favors the colon health and fecal excretion. Furthermore, a healthy microbiota favors a immune response appropriate.

7. Does resistant starch help control excess blood glucose?

resistant starch reduces the glycemic index of foods. It reduces the release of glucose after meals and improves the response to insulin. That is why it is especially indicated in the diet of people with diabetes.

8. How does resistant starch benefit gut health?

It can help with diseases such as colitis, diverticulitis and constipationand reduces the risk of colon cancer. Its consumption favors fecal consistency and transit and increases the production of anti-inflammatory fatty acids such as butyrate.

9. How does resistant starch help in body weight control?

Provides a feeling of satiety for hours and reduces blood sugar, which reduces its transformation into body fat. By increasing its presence in the diet, it can improve the mobilization of fat reserves.

10. Does resistant starch help against cardiovascular diseases?

Promotes cardiovascular health, because reduces cholesterol, lipoproteins and triglycerides. It requires less insulin secretion, which translates into less cholesterol and gallstone formation.

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