About carbohydrates
- Starches resistant to digestion, are indigestible fibers of low viscosity that function as prebiotics; they ferment slowly in the large intestine, where they feed the healthy bacteria
- Resistant starches also increase the volume of bowel movements without making you feel inflamed or full of gas, and do not cause maximum blood sugar levels, such as other starchy foods
- Unripe tropical fruits such as banana, papaya and mango contain starch resistant to digestion
- Foods rich in carbohydrates such as potatoes, rice, bread and pasta become more resistant to digestion when cooked, cooled and reheated
- Compared to fresh bread - whether home or commercial - the processes of freezing and roasting decrease the postprandial levels of blood glucose
Although fiber is fundamental for optimal intestinal health, what makes certain types of fiber even more beneficial than others is its ability to ferment. Unripened tropical fruits, such as banana, papaya and mango, contain starches resistant to digestion - indigestible fiber of low viscosity that is slowly fermented in the large intestine.
The resistant starches feed the healthy bacteria, basically as if they
were prebiotic.
Also, they increase the volume of bowel movements to facilitate them and have more timely eliminations without making you feel inflamed or full of gas. Best of all, they do not maximize blood sugar levels in the same way as fully mature fruits and other foods high in starch, so they help optimize insulin regulation.
In many ways, resistant starch could be considered as a third type of
fiber (in addition to soluble and insoluble fiber).
However, unripened fruits are not the only foods that have that capacity.
Researchers have discovered that even foods high in carbohydrates such as potatoes, rice, bread and pasta become more resistant to digestion when prepared in a certain way.
Specifically, the processes of cooking, cooling and reheating these foods seem to produce beneficial changes in their composition, so saving leftovers could be very useful in more ways than one. Not only will you save money by consuming the food left over from the previous day, but these leftover highs in starch will actually be healthier and less dense in calories.
What are the benefits of starches resistant to digestion?
Starches are composed of glucose, the main component of carbohydrates. While carbohydrates are a source of cellular energy, glucose is not an ideal fuel for the body. Healthy fats are much better, because when they burn they produce less reactive oxygen species (ROS) than glucose.
When you consume a food high in starch, such as pasta with a side of bread, your blood sugar levels increase. When that happens on a regular basis - like several times a day - your body gradually becomes more resistant to insulin, which is released in response to the increase in blood glucose levels.
In turn, insulin resistance is one of the main causes of most chronic
diseases, including type 2 diabetes, heart disease, cancer and
dementia.
On the other hand, resistant starches pass through the digestive system without decomposing; therefore, they do not raise the levels of blood sugar or insulin. In contrast, resistant starches end up fermenting and feeding beneficial intestinal bacteria.
The derivatives of this intestinal fermentation process are short chain fatty acids that help to reduce inflammation, improve immune function, normalize blood pressure, and reduce the risk of heart disease and heart attacks. eleven
The short chain fatty acids produced through fiber fermentation also serve as substrates for the liver, to create ketones that efficiently feed the mitochondria and function as powerful metabolic signaling agents; and science suggests that resistant starch may help prevent colon cancer and inflammatory bowel disease.
All this information is a common denominator for all of us and it is important that we have knowledge, as a health assistant Ayurveda my studies and research are committed to this ancient science that never ceases to amaze me so I decided to share a little more.
For Ayurveda there are basic principles related to food that I share below:
Sattvic food: Pure, unprocessed food, which is based on plants, which is gently spiced, with the use of ghee or pure oil; It makes you feel fresh and full of energy.
The six flavors: Sweet, sour, salty, spicy, astringent and bitter. When a meal incorporates all these flavors, it makes you feel full and fulfilled.
The three constitutions in Ayurveda: Combination of two or three doshas (body-mind or biotype constitution): Vata (ether and air), Pitta (fire and water), Kapha (water and earth). Eating according to your constitution helps you keep the body in balance.
Combination and balance: A common cause of indigestion and lack of energy after a meal is the product of a bad combination and proportion of proteins, carbohydrates and fats. A balanced meal gives energy and vitality.
The right portion: The amount of food we need varies daily, depending on our activities. It is recommended to eat the equivalent of 2/4 solid and 1/4 fluid of stomach size.
Healthy variety: Meals prepared using a variety of vegetables, roots, fresh herbs, grains, lentils, beans, nuts, nuts and spices, provides a full range of nutrients.
Fresh, local and organic: Eat organic products collected from local areas, help the local economy, strengthen your community and ensure the largest and freshest food, with the best nutrients.
Seasons: Eating fruits and vegetables from the station will help you to be in sync with the cycles of nature. You will obtain a greater benefit of a fruit or vegetable taken from the corresponding station.
Cooking tools: The utensils and equipment of the kitchen should be as natural as possible. It is more beneficial for health to use stainless steel, wood, iron, ceramic or glass.
Avoid tamasic or toxic ingredients: Food heated in microwave, canned, with processed or refined ingredients - oils, white sugar, salt, preservatives, flavorings and artificial colors - or stored in plastic or aluminum.
Cooking methods: Use condiments in the amount needed to make your food more digestible; take care of the cooking times that retain their nutritional value, so that the nutrients remain in the food. Raw or steamed are the best options.
Love as a special ingredient: Preparing a meal with a positive intention, with love, healthy vibrations, mantras and prayers, will make it more powerful and enriched with healing qualities. Before eating always give thanks to all those who made it possible for your food to be on your plate and offer it to the Universe.
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