Eat these carbohydrates and you will not increase those extra pounds
Carbohydrates seem so innocent: simple starches, sugar and fibers that the body uses for energy. However, health conscious Americans despise them, designing entire diets just to eliminate them.
But from the stack of carts thrown away, there are some that you have to keep. A new research on a certain type of carbohydrate, called "resistant starch," suggests it could be a key way to help control weight.
When we eat refined carbohydrates, such as white bread and biscuits, our bodies absorb them very quickly, and insulin hormone inserts them into our cells. Eat a lot of them, and the body will store most of those calories instead of burning them, so we're gaining weight on the high carbohydrate diets.
But this is not the case for resistant starches, so named because they resist digestion. This type of carbohydrate bypasses the small intestine (where most of the food is digested) and goes to the large intestine (also known as the colon) to be metabolized. There, they are fermented and converted to short chain fatty acids, which the body burns as energy. Resistant starches also serve as powerful prebiotics: food for intestinal bacteria in the colon.
These benefits, digested more slowly, become fatty acids and colonies that support intestinal bacteria, causing the separation of resistant starch. Resistant starch is being studied as a healthy food for people with type 2 diabetes; Eating has improved some measures of inflammation, a condition that often precedes type 2 diabetes, and lipid profiles in women with the disease, a 2015 study has shown.
Some people and cultures have long had resistant starches, "says Paul Arciero, a professor in the Department of Health Sciences and Exercise at Skidmore College:" In my opinion, that's what protects them from some of the ravages of the disease. diet richer in modern carbohydrates. "
Fortunately, resistant starch is found in a variety of delicious foods. Legumes, beans, whole grains and some seeds have it, as do raw potatoes and green bananas. Products made with these foods, including bean flour, potato starch, tapioca starch and brown rice flour, also matter.
In all its forms, resistant starch promises to help people control their weight. In a study published by Nutrition Journal in October 2015, Arciero and his team prepared a series of four pancake breakfasts for 70 women. The four pancakes consisted of ordinary starch, starch and whey proteins, resistant starch (a tapioca starch modified to become resistant, as well as remains) and resistant starch with whey proteins.
Arciero and his team watched the women after each meal for three hours and used a device to see how many calories they were burning and what type. To Arciero's surprise, after the women ate pancakes containing resistant starch and protein, they experienced an increase in fat burning compared to all other types of pancakes. "After eating a meal that is mainly carbohydrate, the fact that your body can burn a higher percentage of fat as a source of energy is very unusual," he says. He added that adding protein to the shake was making women feel fuller, suggesting a potentially potent food combo for people trying to control their weight. "If you can combine a resistant starch with a hard-boiled egg, or a whey protein, or a pea protein, or chicken or Greek yogurt, it's a pretty potent combination," says Arciero.
It is too early to tell if resistant starch can help people lose weight. But new evidence suggests that it can help control weight by changing body composition and increasing satiety. "The potential for a nutrition intervention to counteract obesity from high-carbohydrate foods, even though we do not yet know it significantly, is fascinating," says Arciero, especially when it's so simple and delicious than warming pasta.