Cooling Carbs Could Curb Calories & Inflammation, New Research Suggests
A simple kitchen trick – cooling cooked starches like pasta, rice, and potatoes – may unlock meaningful health benefits, from aiding weight loss to reducing inflammation, according to recent findings. This process creates “resistant starch,” a type of carbohydrate that resists digestion in teh small intestine, acting more like fiber and offering a range of positive effects on the body.
Beyond potential weight management, resistant starch has demonstrated promise in improving gut health and even protecting against inflammatory conditions like rheumatoid arthritis. It can also positively influence blood lipid levels.
Foods Rich in Resistant Starch
Resistant starch is created in pasta, potatoes, and rice through the cooling process. Specific amounts per serving include:
* Cooked & Cooled Potato (1 medium): 4.6 grams
* Cooked & Cooled Peeled Rice (100g): 3.1 grams
* Cooked & Cooled Whole Grain Pasta (1 cup): 2 grams
* Bread (frozen & thawed): Gains resistant starch
Other foods naturally contain resistant starch:
* Cooked Legumes (100g): Around 10 grams
* Unripe Bananas (100g): 4.7 grams
* Whole Grain Oat Flakes (½ cup): About 4.6 grams
* Carrots (100g): 1.6 grams
* Wholemeal Bread (1 slice): About 1 gram
While resistant starch offers benefits, experts caution against expecting dramatic weight loss.However, incorporating it into a diet, particularly by choosing whole-grain versions of pasta and rice, can be a beneficial strategy. Grinding rice grains diminishes fiber and mineral content, and darker pasta generally contains more fiber than lighter varieties.
When reheating cooled starches, avoid high-calorie additions like cheese, bacon, or excessive oil. Opting for light preparations like salads wiht vinegar-oil or yogurt dressing preserves the calorie advantage.
