In the last post, we discussed how increasing the amount of fiber in your diet can help lower cholesterol levels, reduce your risk of diabetes, and provide you with a surprisingly effective weight-loss assist. Fiber, those undigestible carbs in what you eat, are beneficial for just about everyone.
In addition, some fiber contains what is called resistant starch. These foods pass through the small intestine undigested – just like regular fiber – but then begin to break down and ferment in the large intestine, creating a prebiotic effect in the body. This means the good bacteria in your gut are fueled by the fermented starch.
In addition to helping to balance your gut microbiome, resistant starch is associated with improving your ability to:
· Absorb minerals, such as calcium and magnesium
· Regulate blood sugar levels
· Feel full for longer periods of time after eating
So, what foods contain the most resistant starch? Some of the most popular whole foods that are naturally high in resistant starch include rice, potatoes, oats, beans, and green plantains.
This Type of Fiber is Best When Chill
Often, foods naturally high in resistant starch become less so with cooking. However, it is possible to increase resistant starch levels with the simple addition of time.
For example, cooked oatmeal, rice, or potatoes that have cooled contain more resistant starch than if consumed immediately after cooking. This is yet another reason to enjoy those overnight oats! Cooking a batch of rice for the week serves double duty: it involves less cooking time over the course of a week, plus a bigger health benefit (in the form of more resistant starch) when it's been allowed to cool over time. Sushi contains more resistant starch than hot rice. And uncooked potato starch – available in powder form, similar to flour – may be added to smoothies or yogurt for an added prebiotic boost to your day.
Would you like to know more about how to easily incorporate resistant starch and other forms of fiber into your diet? Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, by calling (561) 558-7786 for more helpful information.