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5 Foods With High Resistant Starch You Should Eat More Often And Health Benefits You Can Get From Them

Many of the carbohydrate foods we eat such as grains, pasta, and potatoes are starches. However, some types of starch are resistant to digestion. Such starch is called resistant starch, and foods containing them (resistant starch) in high amounts are limited. Resistant starch is similar to soluble, fermentable starch, in that they help improve the health of your gastrointestinal gut and increase the production of short-chain fatty acids including butyrate.

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Resistant starch plays certain vital roles in the proper functioning of the body. Four (4) remarkable benefits of foods with high resistant starch include:

1. It can help with weight loss.

2. The intake of foods with high resistant starch is also linked to improved heart health.

3. Consuming foods high in resistant starch can also help to boost blood sugar management and insulin sensitivity.

4. The short-chain acid found in them also helps to boost gastrointestinal health and digestive system health.

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You can lose some of the benefits of eating foods with high resistant starch due to how they are cooked due to heat application during cooking. However, when you allow some of such foods to cool after cooking, you can get some of their starch content back. Some of the foods with high resistant starch include the following:

1. Oats

Oats are one of the healthiest foods globally and they are rich in resistant starch. Apart from this, they are also high in antioxidants and letting your oats cool for some hours after cooking would help to raise the level of their resistant starch.

2. Cooked and cooled rice

White rice and brown rice are also high in resistant starch. However, brown rice is preferable in that it contains more fibre content, and more micronutrients, such as phosphorus and magnesium. Their resistant starch content also increases when they are allowed to cool after cooking.

3. Beans

Beans are also rich in fibre content and their resistant starch content is also on the high side. Apart from this, beans are also one of the most nutritious foods in the world as it contains several essential nutrients.

4. Cooked and cooled potatoes

Potatoes are also a nutrient-dense food containing the likes of potassium and vitamin C. Their resistant starch content is also high and to fully get their resistant starch content, they should be cooked and allowed to cool.

5. Green bananas

Unripe bananas are also high in resistant starch, alongside other nutrients such as fibre, Vitamin B6, and vitamin C. As bananas get ripe, they often lose their resistant starch content and they get transformed into simple sugars such as fructose, glucose, and sucrose.

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Content created and supplied by: Jakeson (via Opera News )


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