Vandana Nutrition and Diabetic Education Clinic

Vandana Nutrition and Diabetic Education Clinic
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VANDANA NUTRITION & DIABETES EDUCATION CLINIC ,You can visit my facebook page @dtvandanasingh Follow me on Twitter-Vandana Nutrition and Diabetic Education Clinic

Saturday, June 13, 2020

Effect of adding Resistant Starch on Glucose and Insulin

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     Effect of Resistant Starch Supplementation on Glucose and Insulin

 WHAT IS RESISTANT STARCH ?

 
Resistant starch (RS) is starch, including its degradation products, that escapes from digestion in the small intestine of healthy individuals. Resistant starch occurs naturally in foods but is also added to foods by` the addition of dried raw foods, and isolated or manufactured types of resistant starch.

POTENTIAL HEALTH BENEFITS 

Resistant starch has various benefits for metabolic health. In  present  day  resistant  starch  consumption  has  become  popular  as  it  proved  to  improve  insulin sensitivity, lower blood sugar levels, reduces appetite, lower risk of colon cancer, treatment and prevention of constipation and has beneficial effects on colon (Digestion).  It also has a "second meal effect" - meaning that if you eat resistant starch with breakfast, it will also lower the blood sugar spike at lunch. 

FOOD SOURCES :                                                    Raw and dried green bananas, plantain flour, resistant flour, prebiotic food, gut health - Royalty-free Antioxidant Stock Photo

Foods that contain resistant starch include:

ü  Green bananas (as a banana ripens the starch changes to a regular starch)

ü  Beans ,peas, lentils (white beans and lentils are the highest in resistant starch)

ü  Whole grain including oats & barley.


The amount of resistant starch changes with heat. Oats, green banana lose some of their resistant starch when cooked & not cooled.

 HOW TO ADD RESISTANT STARCH IN YOUR DIET: Free Insecurity Cliparts, Download Free Clip Art, Free Clip Art on ...

 ü Try cooking  rice ,potatoes, beans & pasta a day in advance and cool in the refrigerator overnight.
 ü It’s ok to reheat the starch before eating .Reheating does not decrease the amount of resistant starch.
ü In place of cooked oatmeal, try uncooked oats soaked in yogurt (curd),milk or a non-dairy milk & refrigerate overnight (often called overnight oats).
ü Add lentils to a salad or soup.

ü As a particular flour replacement try green banana flour, tapioca  (cassava) flour or potato starch. Resistant starch will be lost  when baking or cooking  with these flours. You can also supplement with a small of amount (1-2 teaspoon) sprinkled on your food.  





Potatoes-baked, boiled, mashed                0.59

Sweet potato                 0.08

Lentils                                                        2.08

Green Banana                                                                                               8.5

Ripe banana                                  1.23

Amount of resistant starch (gm) per 100 gm of food .Source: London et al 2012

       

 

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