The term, resistant starch, is not something many are familiar with, but it is commonly found in all types of plant-based foods. Resistant starch is exactly what it sounds like—it resists being digested right away.
Resistant Starch is the whole premise behind The Carb Lover’s Diet by Health Magazine.
Resistant starches are quite complex, so this may be why they have not been covered by the media extensively. But, today, I will explain to you why you should eat these starches and enjoy foods like bananas while still losing weight!
4 Weight Loss Benefits of Resistant Starch
- Do resistant starches help us burn fat and calories? We are still not sure on this one. But, the majority of research has indicated this is true. Or, the starches may just decrease fat accumulation and absorption. What we do know is that resistant starches help us take in fewer calories.
- Resistant starches contain fewer calories! Since the starches bypass some digestion, we can’t use as much of the food for energy. This is wonderful news for weight loss.
One of my tricks is to use flour containing resistant starches to reduce the calories and carbohydrates in baking. Try more oat flour, or this maize flour for some lighter baked goods. Ground flaxseed can help add some filling fiber as well.
- Fullness and satiety are the main benefits you get from eating resistant starches. When we are able to include foods that contain carbohydrates in our diet and still lose weight, it almost seems magical. We feel satisfied, fuller, and content.
- Resistant starches help prevent quick blood sugar spikes. This help to keep hunger and energy levels more balanced.
Wait a minute…. I can eat a lot of Carbs and still see weight loss?
Yes, but it has to be the right carbohydrates. Foods like beans, peas, bananas, potatoes, oats, and lentils contain resistant starches.
Foods Containing Resistant Starches
Resistant starches are ranked on a scale of RS1-RS4 which correlates to how digestible they are. RS1 means we can not use them for energy at all. RS4 means they are not found in nature, and vary in composition.
- RS1: Unprocessed beans, peas, lentils, barley, oats, spelt, rye, millet, wheat
- RS2: Uncooked foods such as cornstarch, bananas (the greener, the better), plantains
- RS3: Cooked foods such as yams, potatoes, sweet potatoes, cooked brown rice, pasta, bread products, cereals
The next time someone tells you not to eat a banana, tell them it is your fat-burning secret!