Persistent starch: what it is and why it is important to include it in the diet. In what products to look for it.
We are accustomed to avoid foods high in starch, because in the process of digestion it is rapidly broken down into glucose and absorbed into the bloodstream, causing sharp jumps in sugar levels.
This threatens to increase appetite, weight gain, and later – the development of chronic diseases. However, starch is different: stable (or resistant) starch will not only not harm the body, but also bring him great benefits. We understand what makes starch stable, what it is useful for and in what products to look for it .
Ukraine , Ukraingate , 22 , January , 2022 | Health
What is stable starch
Starch molecules consist of two components – amylose and amylopectin. Amylopectin has a branched shape and, due to the larger surface area, is more rapidly broken down and absorbed by the body. This causes a jump in blood glucose and, consequently, the release of insulin. Amylose with its linear chains has a more compact shape, and, accordingly, a smaller surface for digestion. Foods rich in amylose are digested more slowly (so this type of starch is called “stable”) and does not cause a sharp jump in glucose and insulin in the blood.
Simply put, stable starch is not broken down in the small intestine, but reaches the large intestine, where it becomes food for the intestinal microflora and undergoes fermentation. There, with the help of intestinal bacteria, it is converted into short-chain fatty acids (HCAs) – acetate, butyrate and propionate, which increase blood flow to the intestines, increase nutrient circulation, inhibit the growth of pathogenic bacteria, promote mineral absorption and prevent them from the body.
The benefits of stable starch for the body
Persistent starch not only reduces the level of cholesterol and lipids in the blood, but also prevents the formation of new lipids. This is because HCCs formed in the large intestine can prevent the breakdown of carbohydrates in the liver. Because of this, the body begins to use fat as a source of energy. In addition, HCC promotes the production of hormones that reduce appetite (leptin, peptide YY, glucagon). They slow down the entry of nutrients into the bloodstream, which prevents spikes in appetite.
Persistent starch does not break down into glucose, so after its entry into the gastrointestinal tract, the release of large amounts of insulin does not occur. Regular consumption of resistant starch also helps to normalize fat metabolism between muscle and adipose tissue, which also has a positive effect on insulin resistance.
By eating stable starch, you can reduce the amount of fat in the body, because eating the same amount of food, we get fewer calories than eating other carbohydrates. Thus, eating fewer calories, we still feel full.
In which products to look for stable starch
Persistent starches contain whole grains, seeds and legumes. It can also be found in rice and potatoes, but there is one nuance. The starch in these products finally acquires its “stability” only after complete cooling. In the process of heat treatment, starchy compounds change their structure. In order for them to become resistant and reach the large intestine, rice and potatoes must be completely cooled. Therefore, it is better to cook dishes from them in the evening and put away in the refrigerator overnight. When reheated, nothing will happen to the starch and it will remain stable.
Source : Ukrgate
