A 2009 study at the University of Minnesota found that resistant starch foods had the highest satiety ratings. Not all carbs are created equal. Certain carbs that contain resistant starch (or are fortified with a powder) pass through the small intestines, but aren't digested. They actually allow you to feel full and satisfied longer, which helps you eat less and lose weight.
What are Starch Resistance Foods?
Starch resistance foods travel through the intestines, but aren't digested the same way as other carbs. They promote overall health by improving digestion. They are processed differently in the large intestine, They have fiber like qualities that help the body absorb vitamins and minerals and contain fewer calories than other starches.
The following is a list of resistant starch foods that can help you lose weight:
- Beans/ legumes
- Whole grains
- Pasta
- Yams
- Corn
- Potatoes
- Bulgar
- Brown Rice
- Barley
- Oats
- Green bananas
- Granola
- Nuts
- Cereals
Cooking and then cooling these carbs has shown to increase their resistance and make them more effective. The heating process detracts from the resistant carbs health benefits. The cooling process, however, enhances their inability to be digested.
How Resistant Starch Foods Boost Weight Loss
Starches that resist digestion are not stored in the the body as fat. While carbs are normally broken down, converted into sugar and either used for energy or stored as body fat, these carbs never enter the bloodstream. They help burn more fat, increase energy and reduce hunger. Taking in fewer calories in turn leads to weight loss.
In addition, being able to eat some carbs makes dieting easier to stick to. Aside from being filling, eating resistant starches fills an emotional need. Eating limited amounts of these special carbs is enough to keep from feeling deprived on your diet and ultimately help you succeed in your long term weight loss goals. Keep in mind that eating too much of anything causes weight gain. Limit your daily starch resistant carbs to 10-15g.
Resistant Starch Carbs and Blood Sugar
Furthermore, resistant starches help stabilize blood sugar. These starches act like protein in that they prevent sugar spikes that cause hunger, cravings and weight gain. These starches also help diabetics manage their sugar, as well as those who are insulin resistant. Gaining control over blood sugar spikes makes it easier to manage metabolic syndrome and boosts weight loss.
Resources:
Stokes, Milton. "Nature's Fat-Burning Breakthough: Why Eating Carbs Can Help You slim Down- and How to Do It Right, Prevention, Jan 2008.
Clair, Whitney. "The Cold Carb Diet," Livestrong, Dec 2010.
Tracy Rose - Tracy Rose is a powerflifter who holds the state record in deadlifting and has had success in her own weight loss journey.
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