Resistant Carbs protect Against Cancer
Traditional refined carbs are completely broken down in the upper digestive tract, or small intestine, where they are converted into glucose. This causes a quick energy boost and can also trigger chronic inflammation as well as increase body fat storage.
Resistant carbs, on the other hand, pass through the small intestine and enter the large intestine entirely intact, thus creating a sustained energy release and transporting important nutrients to the large bowel.
Resistant carbs may help ward off serious disease. For instance, they may help prevent colon cancer by sweeping the colon and bulking up stools to eliminate toxins from the body.
- Pasta Perfect:
Don’t overcook your pasta. Cook whole-wheat or multi-grain pasta the Italian way: al dente, which literally means “to the tooth” and is firm to the bite. When pasta is firm, digestive enzymes in the gut take longer to break down the starch into sugars. Thus, the sugar is slowly released into the bloodstream, causing less insulin release and making it easier to prevent weight gain.
- Cold Rice is Cool:
By cooling resistant starches, you can actually increase their nutritional value, making them even more resistant to be being broken down in the small intestine. Cool down your carbs before eating them. Make a habit of eating a bowl of cold brown rice and beans at least 2-3 times a week as a main dish or side dish.
Why is Resistant Carbs Good for You?
- May prevent colorectal cancer.
Colorectal cancer, more commonly known as bowel or colon cancer, is the third most common cancer in the United States. Since there may be little or no symptoms in the initial stages, colorectal cancer is difficult to diagnose and thus extremely dangerous.
Butyrate, an enzyme created by resistant starch, is alleged to nurture the colon, thereby aiding the prevention of colorectal cancer. It kills precancerous polyps in the colon, reduces inflammation and prevents or treats inflammatory bowel diseases such as constipation.
- It helps weight loss.
Butyrate may prevent your liver from using carbohydrates as fuel. This results in body fat and recently consumed dietary fats being burned for fuel instead. Your body’s preferred form of fuel are carbohydrates. When it is unable to access these, it is forced to use fat as an alternative fuel source.
This process of breaking down large fat molecules into smaller molecules, which are then used for energy, is known as fat oxidation. A recent study has shown that replacing 5.4% of the total carbohydrate in a meal with resistant starch increases fat oxidation. Interestingly, this increased fat oxidation doesn’t just immediately follow the meal containing resistant starch but continues throughout the day, burning more and more fat stored in your body. This can eventually lead to weight loss.
- New research has shown that resistant starch can help maintain glucose levels, regulate blood sugar and may even prevent diabetes by improving insulin sensitivity.
- Resistant starch also improves pH balance in the intestines and boosts the immune system. Moreover, resistant starch can increase absorption of certain minerals, including calcium.
What to Eat?
- Resistant starch can be found in several foods, such as whole grain bread and oatmeal. Foods with highly concentrated amounts of resistant starch include green bananas, potatoes, yams, pasta, sushi, pearl Barley, navy beans, lentils and brown rice.
- Although most fiber and vegetable based diets will contain resistant starch, if you wish to include resistant starch in your diet, certain particulars must be noted. For instance, pasta and rice are rich in resistant starch but only at room temperature. Other foods such as whole grain, peas and beans will benefit your diet with resistant starch even when eaten hot.