Recently, nutrition experts, whether through their social networks, articles or podcasts, have been taking stock of the possibilities of these foods. When pasta and rice are cooked and cooled overnight, some of the starches “they are transformed into resistant starches.”
Normally, when you eat rice or pasta, the body breaks down the starch into glucose, which is then used for energy. However, The amount of starch and its effect on the body can vary depending on the type of rice or pasta and how it is prepared.
What is resistant starch?
Starch in its natural form is easily digestible, but when these foods are cooled and reheated, some of the starch is converted into resistant starch. This type is less digestible and acts like fiber, which may have health benefits, such as improving gut health and reducing blood sugar spikes.
What are the benefits of resistant starch?
One of its main effects is improving intestinal health, as it acts as a prebiotic that feeds the beneficial bacteria in the large intestine. These bacteria ferment resistant starch, producing short-chain fatty acids such as butyrate, which is essential for colon health and has anti-inflammatory properties.
Additionally, resistant starch helps control blood sugar by being digested more slowly than other types of starch.which reduces blood sugar spikes after meals. This benefit is particularly useful for people with type 2 diabetes or insulin resistance, as it contributes to better glycemic control.
Another of its benefits is that it promotes satiety, which can help control weight, as it increases the feeling of satiety after meals.
What foods naturally contain this resistant starch?
Resistant starch is found in a variety of foods such as green bananas, mangoes, chestnuts, cashews, sunflower seeds, legumes (such as beans and lentils), tubers and roots such as potatoes, sweet potatoes and cassavaIt is also present in cereals and pseudocereals, including wheat, spelt, kamut, rye, oats, rice, corn, millet and quinoa.
In addition, foods derived from these grains, such as bread, pasta, flour and biscuitsmay contain resistant starch, especially if they have been cooked and cooled before consumption. These foods are a good natural source of this type of starch, which has multiple health benefits, such as improving digestion and controlling blood sugar.
How to prepare resistant starch?
Preparing this prebiotic is very simple. Just cook legumes, pasta, rice or potatoes and Let it cool for at least 24 hours.. All you have to do is save it by reheating it (always below 130 degrees).
How many types of starch are there?
- Amylopectin starch. It is the most abundant type of starch in foods and constitutes about 70–80% of the starch in cereals and tubers. Amylopectin has a branched structure, which makes it more soluble in water.
- Amylose starch. It represents about 20 to 30% of the starch present in many foods. The linear structure of amyloza makes it less soluble in water and more difficult to digest than amylopectin.
- resistant starch. This type of starch is not digested in the small intestine and reaches the large intestine where it acts as dietary fiber. Resistant starch can be subdivided into several types.
- Type 1 inaccessible: found in whole grains, seeds and legumes, where the starch is physically inaccessible for digestion.
- Type 2 or raw: Found in some raw foods, such as green bananas and raw potatoes, with a structure that resists digestion.
- Type 3 or retrograde: Forms when starchy foods, such as rice and pasta, are cooked and then cooled. This process changes the structure of the starch, making it more resistant.
- Type 4 Modified: This is starch that has been chemically modified to change its physical and functional properties, such as viscosity, solubility, and gelling ability. This type is commonly used in the food industry to improve the texture and stability of products.
