Can eating "this starch" help you lose weight? Research reveals benefits: An average of nearly 3 kilograms can be lost in 8 weeks
If you want to lose weight successfully, don’t just think about “quitting starch”! In fact, if you want to lose weight smoothly, consuming good sources of starch is the key? A recent study published in the authoritative journal “Nature” sub-journal “Nature Metabolism” stated that daily intake of dietary content containing “Resistant Starch” has significant benefits in lowering post-meal blood sugar and improving gastrointestinal health, and this benefit is expected Helps reduce weight.
Can eating “this starch” help you lose weight? Research says: On average, you can lose nearly 3 kilograms in 8 weeks
According to the content published in “Nature Metabolism”, resistant starch is a fermentable dietary fiber that is difficult to be digested by amylase in the small intestine; instead, it is fermented by intestinal microflora in the large intestine. Previous animal experiments have shown that moderate intake of resistant starch can help reduce visceral fat and produce the most beneficial metabolic effects of a low-protein, high-carbohydrate diet. However, there is still a lack of actual research evidence on the benefits of ingesting resistant starch on the human body.
Research teams from Germany and China recruited 37 subjects with overweight or obesity problems. They were required to consume resistant starch powder twice a day for 8 weeks at the beginning of the trial, along with healthy meals. The subjects were switched to supplementing ordinary starch for 8 weeks. The research team conducted a before-and-after comparison and found that the subjects lost an average weight of about 2.8 kilograms in the early stage, but there was no significant difference in weight in the later stage.
In addition to the potential weight loss benefits, the research team also found that the subjects’ postprandial blood sugar increases were smaller than before the trial, indicating that resistant starch may have the potential to affect glucose metabolism. In addition, the research team took fecal samples from the subjects and found that the beneficial bacteria “Bifidobacterium adolescentis” increased in their intestines. The team then transplanted the bacteria into mice that consumed a high-fat diet. It was found to have the effect of preventing obesity and helping weight loss in mice.
Experts on Resistant Starch Guide Gut Microbial Changes: It Has the Potential to Reduce the Risk of Obesity
Study author Gianni Panagiotou said in response to the trial results that the weight loss benefits of resistant starch may be related to changes in the composition of intestinal microflora. Bifidobacterium adolescentis protects mice from diet-induced obesity. The possible mechanism is that changes in intestinal microbiota induced by resistant starch will change the distribution of bile acids in the body, reduce inflammation and inhibit lipid absorption by restoring the intestinal barrier.
However, Panagiotou pointed out that this study still has limitations such as a small sample size, and the subjects consumed healthy meals for three meals during the trial. It is unclear whether this is also one of the variables in the study results. In addition, compared with ordinary starch, resistant starch is not easy to obtain; especially for foodies and office workers who do not cook often, it is relatively difficult to absorb resistant starch. It is recommended to eat more whole grains and other “unfinished” cereals. Refined Starch" may also help promote overall health.
Which foods are rich in “resistant starch”? Can it be ingested by simply eating a meal or a banana?
As for what types of foods are rich in resistant starch in life? According to content published by Johns Hopkins University in the United States, it includes cooked and cooled white rice (or brown rice), potatoes, and whole grains such as barley and oats, plantains, unripe bananas, beans (peas, lentils) )wait. It should be noted that the content of resistant starch changes with temperature. For example, the content of oats and bananas will decrease when cooked; while cooled white rice and potatoes contain higher amounts of resistant starch than uncooled ones.
Johns Hopkins University reminds the public that possible ways to consume resistant starch are as follows:
Cook staple food in advance. Cook the rice or potatoes a day ahead and let cool in the refrigerator overnight. Reheat the starch before eating; reheating will not reduce the amount of resistant starch.
Eat with dairy products. You can try soaking raw oats in dairy products such as yogurt or milk instead of cooked oatmeal, and then refrigerate them overnight.
Beans garnish dishes. Beans can be added to salads, steamed eggs or soups.
As a flour substitute. You can sprinkle a small amount (1-2 teaspoons) of plantain powder, tapioca flour, etc. into your food as a supplement.
It should be noted that while increasing fiber intake, one should also remember to replenish water appropriately to reduce gastrointestinal side effects. In addition, all types of fiber are beneficial to health. It is recommended to consume a wide range of vegetables, fruits and whole grains to maintain gastrointestinal health.
Source:
Resistant starch intake facilitates weight loss in humans by reshaping the gut microbiota
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