Most people like eating their food while it is hot, just cool enough to swallow without scalding the throat and some are obsessed with freshly prepared food at all times. The latter won’t even reach into the fridge to get some left-overs from a previous meal but that is not too good for your weight. Let’s see why.
When we eat refined carbohydrates, like white bread and cookies, our bodies absorb them very quickly, and the hormone insulin ushers them into our cells. Eat a lot of them, and the body will store most of those calories instead of burning them—which is why we gain weight on high-carb diets (Ouch!). That doesn’t happen with resistant starch. These kinds of carbs bypass the small intestine (where most food is digested) and head to the large intestine (also known as the colon) to be metabolized. There, they are fermented and turned into short-chain fatty acids, which the body burns as energy. Resistant starches serve as powerful prebiotics—food for intestinal bacteria in the colon. Other benefits include improved insulin sensitivity, lower blood sugar levels and reduced appetite.
The way you prepare starch-containing foods affects their starch content, as cooking or heating destroys most resistant starches. Most intriguing and surprising of all is that so many leftovers contain resistant starch. Below are 8 foods that contain high amounts of resistant starch.
Oats are one of the most convenient ways to add resistant starch to your diet. 3.5 ounces (100 grams) of cooked oatmeal flakes may contain around 3.6 grams of resistant starch. Oats are also high in antioxidants and are a whole grain. Letting your cooked oats cool for several hours or overnight could increase the resistant starch even further.
2. Cooked and Cooled Rice
Rice is another low-cost and convenient way to add resistant starch to your diet. One popular preparation method is to cook large batches for the entire week. Doing this not only saves time but also increases the resistant starch content when the rice is left to cool. Brown rice may be preferable to white rice due to its higher fiber content. Brown rice also provides more micronutrients, including manganese and magnesium.
3. Whole Grains
Several healthy grains provide high amounts of resistant starch. Natural whole grains can be a sensible addition to your diet. Not only are they a great source of fiber, they also contain important minerals and vitamins.
Beans and legumes provide large amounts of fiber and resistant starch. Both should be soaked and fully heated to remove lectins and anti-nutrients.
5. Raw Potato Starch
Potato starch is a white powder that looks similar to regular flour. It is one of the most concentrated sources of resistant starch, with around 72% of the starches in it being resistant . For this reason, you only need 1–2 tablespoons per day. It’s often used as a thickener or added to smoothies, overnight oats or yogurts. It’s important not to heat the potato starch. Instead, prepare the meal and then add the potato starch once the dish has cooled. A lot of people use raw potato starch as a supplement in order to boost the resistant starch content of their diet.
6. Cooked and Cooled Potatoes
Potatoes are a good source of resistant starch if prepared correctly and left to cool. It’s best to cook them in bulk and allow them to cool for at least a few hours. When fully cooled, cooked potatoes will contain significant amounts of resistant starch. In addition to being a good source of carbs and resistant starch, potatoes contain nutrients such as potassium and vitamin C.
7. Green Bananas
Green bananas are another excellent source of resistant starch and fiber. Additionally, both green and yellow bananas are a healthy form of carbs and provide other nutrients such as vitamin B6 and vitamin C. As bananas ripen, the resistant starch transforms into simple sugars like fructose, glucose and sucrose.
8. Hi-Maize Flour
Hi-maize flour is often referred to as Hi-maize fiber or Hi-maize resistant starch.Like potato starch, Hi-maize flour is a very condensed form of resistant starch and can be easily added to yogurt or oatmeal. Up to 50% of it is fiber, most of which is resistant starch.
Cooking and cooling other starches will increase their resistant starch content. One time-saving technique is to prepare a large batch of pasta, rice or potatoes on the weekend, then cool them and eat them with vegetables and proteins for complete meals during the week.
Life can’t be so serious all the time, the microwave is tired already so give it some break and eat something that isn’t hot sometimes!