Starch is an essential group of substances, but it is also a cause of increased blood sugar levels and obesity. That’s why people who are trying to lose weight are often afraid to consume a lot of starch. The highest amount of starch can be found in white rice, white bread, and cereals. However, resistant starch helps people feel full for longer. Resistant starch is slowly digested, passes through the small intestine intact, and is fermented by the gut microbiota, positively impacting metabolism.
Studies have shown that consuming foods with resistant starch can aid in weight loss by reducing fat storage. Simply replacing 5-6% of your daily starch intake with resistant starch can be beneficial for weight management.
You can satisfy your starch cravings with these foods rich in resistant starch:
Oats, whole corn
Some types of grains, such as oats, corn, and barley, contain resistant starch that can effectively aid in weight loss. Whole grain cereals are also rich in fiber, which helps slow down the rise in blood sugar levels. Therefore, these whole grains are often used as the main food for people who are planning to lose weight. It is recommended to consume whole grains to increase fiber intake.
Taro root
Taro root is high in starch, but it contains resistant starch, which supports weight loss and blood sugar control. Taro root is low in calories and rich in fiber. If you want to include more starch-rich foods in your diet to replace the starch in white rice, taro root is a great option. In addition to its ability to promote bowel movements, the fiber in taro root also helps with weight loss.
Green bananas
Ripe bananas are high in sugar, which is easily digested and absorbed by the body. However, green bananas are the opposite – they contain immature starch, known as “resistant starch.”
Green bananas contain resistant starch, which is difficult to digest. Some people take advantage of this property to aid in weight loss. The calorie content of green bananas is relatively low, making you feel full after eating and helping you consume fewer calories from other foods. You can steam or boil green bananas before consuming them.
Frozen potatoes
Potatoes are a starch-rich food, but when boiled and frozen, resistant starch increases, making it more effective for weight management. Therefore, it is often recommended to boil and freeze potatoes before cooking them again to increase the amount of resistant starch and support weight loss.
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