How to Lose Weight With Resistant Starch Foods

Edited by Maria, Eng

Those with Type 2 diabetes and others that are trying to lose weight can benefit from transforming carbohydrate foods into Resistant Starch. You can avoid the morning scale check of horror after you consume a little pasta for dinner by learning how to create resistant starch foods.

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A study revealed that eating just 5% of your daily food intake in Resistant Starch can increase your fat burning capability by 30% after a meal. You also feel more satiated and have less dietary issues with Resistant Starch because it essentially shuts down the hormones that create hunger. Carbohydrate caloric levels are cut in half once transformed into Resistant Starch.

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What is Resistant Starch

Resistant Starch is a form of starch that our bodies do not process into glucose. When we consume foods like bread, pasta, and rice the starch is stored in our bodies through glucose and transformed into fat. Transforming the foods into Resistant Starch cuts the calories and allows our gut flora to process most of the starch from these normally high starch food items. There are four types of Resistant Starch found in foods:

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  1. 1
    Seeds, legumes, and grains are considered Resistant Starch because they contain fibrous cell walls
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  2. 2
    Generally found in raw food such as potatoes, green bananas, and plantains
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    Along with other foods that contain a high amylose content. Unfortunately, once you cook these items the starch loses it's resistance power.
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  3. 3
    Starch that has had retrogradation
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    This occurs when foods that contain amylose and amylopectin chains are cooked, then cooled and cooked again. During this process, they enter a crystalline structure which makes them a resistant starch.
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  4. 4
    Chemically altered, or Industrial Resistant starch manufactured to create the Resistant Starch effect
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How to Plan Resistant Starch Meals in Your Daily Diet

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    Pasta
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    Yes, be prepared to do cartwheels because you can eat pasta and not have it show up on your hips the next morning. The trick is to cook the pasta and then cool it. A recent study showed that cooling it gives you a Resistant Starch boost but when you reheat the pasta you will get an even bigger boost by up to 50% in reduced blood glucose levels. Pasta lovers rejoice because suddenly your carbohydrate laden pasta has become healthy again. Move over Zoodles! Other ways to include Resistant Starch Pasta:
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    • Pasta Salads. use fresh vegetables and experiment with oils like Avocado or Coconut when creating a dressing. There are many different varieties of flavored balsamic vinegar and Extra Virgin Olive Oil that are appearing in the grocery aisles so take a leap and try a few. These make a great alternative when bringing lunches to work. Store the dressing in a separate container then toss right before you eat.
    • Breakfast. Who knew eating pasta for breakfast could be healthy. Combine it with eggs and vegetables can give you a filling protein/fiber rich start to your day allowing you to feel satiated longer. Spaghetti Alla Carbonara by Simply Recipes is a favorite in my house and you can cook the pasta the night before or used leftover pasta and still create this dish. Although the pasta cooks the eggs, simply reheat and carry on with the recipe. Egg Pasta Frittata by Rachael Ray uses Fettucini but you can make this with any type of long pasta. Change up the recipe to make it a vegetable frittata or use your favorite breakfast meats.
    • Freezer Meals. Make your favorite pasta casseroles and freeze them. The freezer will create that Resistant Starch and when you reheat the meal you casserole will be about half the calories it was before! Baked Penne with Chicken and Sundried Tomatoes is a fabulous freezer meal that the whole family will love. You can also do baked zitis and lasagna ahead and freeze it. Thaw and heat for an easy weeknight meal. Most pasta can be frozen for up to three months.
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  2. 2
    Potatoes
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    Raw potatoes contain Resistant Starch but who wants to eat a raw potato! Yuck! You can, however, transform it back into a resistant starch by cooling it after you cook the potato. Ways add Resistant Starch Potatoes are:
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  3. 3
    Rice
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    Recent studies have shown that cooking and cooling rice for 12 hours in the refrigerator can cut the calories by 50%. Add one teaspoon of Coconut Oil to per one cup rice for anther boost of 10% Resistant Starch. This is a great way to feel satiated and manage your caloric intake at the same time. Rice has always been a cheap alternative when added to a meal.
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If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.

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Article Info

Categories : Weight Loss

Recent edits by: Maria

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