Have you heard of Resistant Starch?
If so,?REPLY to this email?and let me know what you eat!!
I want to piggyback off?my post last week?regarding?gut health. I truly believe that I could post weekly about?taking care of the gut?because it is that important.
This could be a?new item to add?to your cooking/feasting arsenal!!
What is resistant starch?
Resistant Starch are resistant to digestion in the small intestine. Therefore, they?do not get absorbed?in the small intestine, but then get?fermented?by the gut bacteria in the large intestine. 1
There are?four different types of resistant starch?and all types of RS are beneficial for health, but they have different effects on your body. 2
Where do we get RS from?
The?richest food sources?are
- raw potatoes,
- green bananas,
- Jerusalem artichokes
- cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes.
Besides?consuming starchy fruits, vegetables, and foods an easy way to include natural resistant starch in your diet is to?add resistant starch to your foods. Two popular items are:
- Raw potato starch?has by far the highest content of resistant starch and the lowest glycemic index.
- Hi-maize?has a uniquely high amount of resistant starch and dietary fiber.
Why add Resistant Starches to your diet? (some reasons)
- Lowers the blood glucose response to food 3
- Reduces fasting blood sugar 4
- Improves insulin sensitivity 5
- Feeds ?good? bacteria 6
- Could reduce appetite 7
Who should be careful with Resistant Starches?
- People with?Small Intestinal Bacterial Overgrowth?(SIBO)-related digestive illnesses such as?GERD, IBS, and Celiac disease, to name a few, would be best served by consuming?lower levels?of resistant starch because it behaves much like fermentable fiber.
Keep in mind the effects of resistant starch?depend on the composition of gut microbiota, which varies among individuals.
Also, consuming?too many?non-digestible carbohydrates like resistant starch may cause stomach discomfort, gas, and diarrhea.
My advice?would be to?start slow with resistant starch?and see how the body reacts/feels after usage.
If you enjoy these emails, come join the free?Private Get Lean Facebook Group?to get more tips!
Have a great day!
1?J Sci Food Agric.?2015 Aug 15;95(10):1968-78. doi: 10.1002/jsfa.6966. Epub 2014 Nov 21.
2?Adv Nutr. 2013 Nov; 4(6): 587?601.
3?Diabetes Care.?2006 May;29(5):976-81.
4?J Nutr Sci Vitaminol (Tokyo).?2004 Apr;50(2):93-9.
5?The American Journal of Clinical Nutrition, Volume 82, Issue 3, 1 September 2005, Pages 559?567,?https://doi.org/10.1093/ajcn.82.3.559
6?David L. Topping?and?Peter M. Clifton?1 JUL 2001https://doi.org/10.1152/physrev.2001.81.3.1031
7?Nutr J.?2015 Oct 29;14:113. doi: 10.1186/s12937-015-0104-2.
We spend a lot of time making sure we?re clean ? scrubbing ourselves with harsh soaps, sanitizing our hands and environment with chemicals, and eliminating any trace of dirt from our homes and lives.
But more and more, the?evidence points to germs as being essential?for our well being, so it may be time to rethink our approach to health and disease.
I have talked about?gut health?before but wanted to revisit this issue because I really believe it is the center for controlling many diseases.
Your gut plays a?huge role?in breaking down foods, absorbing nutrients, keeping out toxins, regulating our immune system and producing nutrients. That?s a lot of work!!
No wonder your Microbiome (gut bacteria) comprises nearly 2 million genes with about 300 to 500 bacterial species!
The number of bacteria within the gut is approximately?10 times?that of all of the cells in the human body!
So it is important to maintain a healthy gut and there are?several factors?that affect our microbiome?(some we can control)
- the?environment?we live in
- the?mode of delivery into the world?(vaginal or cesarean);
- diet during?infancy?(breast milk or formula feeds) and
- adulthood dietary habits?(plant based or meat based, processed or raw)
- use of?antibiotics?(medications), birth control pills, steroids, NSAIDs, acid-blocking drugs
Many?diseases?could be caused by gut problems.
- autoimmune diseases (IBS, Crohns, Acne, Chronic Fatigue)
- mood disorders,
- obesity 1
**Less childhood exposure to bacteria and parasites in?affluent societies?like Australia and the United States actually?increases susceptibility to diseaseby suppressing the natural development of the immune system.
So what can we do to maintain a healthy gut?
- Eat cruciferous vegetables (kale, cabbage, and cauliflower)
- Avoid Processed Foods
- Eat Green Bananas and/or green banana flour, green peas, lentils, uncooked rolled oats, white beans, sweet potatoes (resistant starches and high in inulin)
- Avoid Conventionally Raised Meats
- Prepare your food by lightly steaming, sauteing or eating raw (best option)
- Avoid Fried Foods
- Eat Fermented Foods (Kimchi, Cabbage, Sauerkraut, Tempeh, and Kombucha) and Fungi (mushrooms)
- Avoid Antibiotics (unless absolutely necessary)
- Take a quality probiotic that provides digestive enzymes & good bacteria
- Avoid using antibacterial soaps and other antibacterial household products
- Wash your Hands with Soap and Water
This is a?small list of things to do?but hopefully gets you thinking of ways to improve your gut.
The?bottom line?is our societies love affair with hand sanitizers and antibiotics is not all good.
Antibiotic therapy?is incorrect in 30% to 50% of all cases! 2
Have a great day and let me know if you have any questions?
P.S. Join our?Private Get Lean Facebook Community?for more tips and to get your questions answered?
1?Curr Oncol Rep.?2016 Jul;18(7):45. doi: 10.1007/s11912-016-0528-7
2?P T. 2015 Apr; 40(4): 277?283.