Resistant Starch Foods

Are resistant starch foods good for you? Potatoes and rice are essential staples in many societies. But, is all starch healthy? It seems to depend upon if the food is processed or not. For example, wheat crackers can make you gain weight because they can raise your blood sugar too high, too quickly.

Opt for the resistant starch foods, instead. This type of starch is in lentils, garbanzo beans, pinto beans, brown rice, potatoes, oatmeal, and other complex carbohydrates. The experts say, this type of starch resists digestion in your small intestine passing through your body without entering your bloodstream breaking down into glucose or blood sugar.

Resistant starch like in brown rice and potatoes is satiating, 
making you feel full, therefore satisfied. I just can't seem 
to eat a green salad all by itself. When I add a baked potato, 
I feel as though I've had a real meal...

Refined or processed food; like potato chips, crackers, tortillas, white pasta, white rice, white bread, and cold cereals tend to raise your blood sugar too quickly making you gain weight. I feel hungry soon after I’ve eaten any of these above. It’s like I can’t eat enough of the bad (refined or processed) carbs because they don’t satisfy. I only want to eat more and more of them.

A few examples of resistant starch foods

  • Bananas
  • Beans
  • Peas
  • Oatmeal
  • Lentils
  • Corn
  • Potatoes
  • Yams

Eating complex carbs (resistant starch foods) and fiber rich plant based whole food (fruits and vegetables) can help you lose weight keeping your blood sugar levels stable. Highs and lows in blood sugar is not a healthy thing. For example, over time your nerves, blood vessels and organs can suffer damage. Extremely high blood sugar can lead to a dangerous condition whereby the body has trouble metabolizing sugar.

Grains like wheat that have been milled (refined) have had their bran (fiber) and germ removed. This puts it higher on the glycemic index than the unrefined whole grain itself. So, if you just have to have your grain, you want to eat the whole kernel, same as potatoes with its skin and brown rice. High fiber whole food doesn’t contain as much digestible carbohydrates, slowing the rate of digestion causing a more gradual rise in blood sugar.

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