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Many people do not know about resistant starch and its benefits. Refer to the article below to learn more about resistant starches and foods containing resistant starch.
What is resistant starch?
The type of starch that the body cannot use for energy because it cannot be broken down is called resistant starch or resistant starch. Resistant starch works like fiber but unlike fiber, it passes through part or all of the digestive system.
Resistant starches are substances that have a starch-like structure but cannot be digested by pancreatic enzymes in the small intestine. It will enter the large intestine and ferment due to the bacterial flora, supplementing beneficial bacteria for the digestive tract – Assoc. Prof. Dr. Vu Duc Dinh, Specialist in Emergency Resuscitation, former lecturer in Gastroenterology at the Academy Military doctors share.
This type of starch has fewer calories than regular starch . Resistant starch contains only 2.5 calories per gram, while regular starch has about 4 calories per gram. So if you want to lose or maintain weight, then this is a good addition to your diet.
Classification of resistant starch
Resistant starch is divided into 5 types:
Type 1 Type 1 resistant starch will not be digested and will stay in the cell wall in a fibrous form. This type will appear in foods such as legumes, whole grains.
Type 2 Type 2 resistant starch is dense and indigestible, difficult to break down by digestive enzymes. Green bananas and potatoes will be two foods rich in type 2 resistant starch.
Type 3 Resistant starch is most abundant in type 3. Starch changes into resistant starch when refrigerated, that is, after the food is cooked and cooled. Type 3 resistant starch will be found in cooked and cooled rice, bread, potatoes, etc.
Type 4 This type will be abundant in cakes and bread – processed, modified starches. Starchy foods will be chemically modified by the manufacturer, so that they can resist digestion. Can be obtained from food additives.
Type 5 Type 5 resistant starch is starch that has bonded to a type of fat, renewing its structure, making it harder to digest. Manufacturers make these resistant starches by heating and cooling starchy foods with specific fats.
The health benefits of resistant starch
Resistant starch doesn’t break down, and when it ferments in the large intestine, it produces more good bacteria, promoting overall gut health.
When digested, normal starch is broken down into glucose. This increase in good bacteria leads to less constipation, lower cholesterol, and a lower risk of stomach upset.
Furthermore, resistant starch helps keep the colon healthy by converting resistant starch into short-chain fatty acids , the most important of which is the colon cells’ preferred energy source – butyrate.
It can help reduce the growth of colorectal cancer, lower the pH level of the colon, etc. Besides, it also helps blood sugar to be well handled. This can reduce the risk of type 2 diabetes…
In fact, resistant starch acts in the human digestive system similar to fiber. Resistant starch has the ability to inhibit cancer growth by altering bacterial bile acid metabolism and reducing bile acids that can damage our DNA and eventually cause cancer. However, these need to be studied and clarified further, said John Mathers, professor of Human Nutrition at the University of Newcastle.
Foods high in resistant starch
Foods high in resistant starch include potatoes, cooked and cooled rice, unprocessed whole grains, green bananas, and more.
To add resistant starch you can do the following in your daily diet:
- Add a little lentils to soups and salads
- Soak oats in milk or yogurt and refrigerate overnight for breakfast.
- Cook pasta, beans, rice or potatoes, then refrigerate until ready to eat, just heat and cool.
- Or you can use tapioca starch, potato starch, … instead of flour.
Resistant starch is similar to fiber in the body and is found in many common foods. But eating a lot of resistant starch can cause bloating or there will be some people with resistant starch allergies.
Here’s everything about resistant starch and its benefits. Please share it with more people. Hope you find the above information useful.
Source: Health & Life Newspaper
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