05/08/2024
RESISTANT STARCH:
OUR NEW ALLY THAT IS HERE TO STAY
ALMIDÓN RESISTENTE:
NUESTRO NUEVO ALIADO QUE HA LLEGADO PARA QUEDARSE
Perhaps you’ve heard recently about how refrigeration 🧊 of some foods before eating them (because of the resistant starch ) is better for your blood sugar🩸control, good for weight loss…
But there are still some people who ask me about it and when I confirm them how USEFUL it is to perform this SIMPLE MEASURE , they add :… but… 🤔 Why?… how many hours ⏳🧊 minimum in the fridge? … And if I want to reheat it 🔥 Is it still effective? …
Ok! 👍Let’s see one by one.
First I'll answer your QUESTIONS , second go over the BENEFITS of “resistant starch” and finally a nice RECIPE for potato salad.
1/ Answering your questions
Normally foods with starches should be limited for us ( some good food sources of starch are cereals, bread, potatoes, grains, peas, and beans) but when regular starches are cooked and then 🥶 cooled, BETWEEN 4 and 5 DEGREES Celsius for about 12 HOURS , some of the starch recrystallizes into “resistant starch” ⛓️💥↪️⛓️
Why is the starch called “resistant” now? Because the digestive enzymes in your gut can NOT ✂️⛓️👎 break them down AS EASILY.
The food now contains more ‘resistant starch’, which is not broken down and essentially becomes :🪄⛓️➡️ FIBRE 👏👏👏 yes!!! Our magic world!! to avoid rapid absorption of carbohydrates 🚫📈and therefore a high glycaemic peak, which is undesirable for diabetics and those who want to take care of their pancreas and their healthy weight, like you all know after reading my last post 🤓📰.
Some publications on the internet have generated doubts in readers by saying that PASTA OR POTATO SALAD can be healthier than hot pasta and potato or baked potato.
It’s true chilling is the crucial step to lower the glycemic index BUT some important experiments, unexpectedly say it’s even better reheated! You could take a look into this link :
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/carbs-and-cooking
The experiment says that pasta that had been COOKED 🥘 , CHILLED 🧊 AND THEN REHEATED * 🔥 caused the LOWEST RISE 👌🏼in blood glucose, compared to the other ways of cooking ( hot freshly cooked pasta or cold pasta that had been chilled overnight and eat it without warming) .
*But beware! Reheated but not too hot! Otherwise the process is reversed; there are articles that recommend NOT EXCEEDING 130ºC !
This experiment affirms too :
“Foods fortified with ‘resistant starch’ can give you the fibre equivalent of brown rice, brown bread or wholemeal pasta without changing your diet”
Having the same as fiber also effects in addition to good control of your blood sugar, they also help you feel satiated for longer after eating. But, please let me add two points to consider in my opinion…
• 👩🏻⚕️I believe this chilling of the food opens us more options of possible menus for diabetes BUT we must not forget first that the PORTION SIZE must continue to be adjusted( see publication
https://www.facebook.com/share/p/t4usQgueXAkMSpfi/?mibextid=WC7FNe )
And second that we must not stop cooking with WHOLE ingredients, the advantage being that should you not have time for the chilling step, they would still be effective.
Before my recipe 🍛it’s necessary to know…
2/ What 👨🏻🔬 EXPERS say about the BENEFITS of resistant starch“:
1: It FEEDS BENEFICIAL BACTERIA, especially the muconutritive microbiota and weakens pathogens.
2: It improves INTESTINAL HEALTH by improving the intestinal barrier and, therefore, the functioning of the immune system. It reduces therefore intestinal hyperpermeability and associated endotoxemias; and therefore reduces inflammation (low grade).
3: Promotes the production of short-chain fatty acids, especially butyrate ( reduces the pH of the intestinal environment, LOWERS INFLAMMATION , feeds cells of the large intestine or colonocites and generally improves intestinal barrier function).
4: Reduces the intestinal pH.
5: IMPROVES INTESTINAL TRANSIT and helps in cases of diarrhea.
6: In case of kidney problems, enhances the EXCRETION of toxins.
7: Because of all this, it also lowers LOWERS THE RISK OF COLON Cancer .
8: As we already know it also improves insulin sensitivity and LOWERS BLOOD GLUCOSE LEVELS.
9: SECOND MEAL EFFECT : It decreases postprandial glycemia (glucose levels after meals) not only after ingestion, but also improves glycemia at the next meal even if resistant starch is not consumed again.
10: Improves the ABSORPTION OF MINERALS such as magnesium, calcium or zinc.
11: AIDS IN FAT LOSS (visceral and subcutaneous)
3/ And finally, here is one delicious cold 🧊RECIPE for this hot summer 🥵 IN JUST A FEW MINUTES ⏲️…. But if you prefer it reheated, now you know it’s even better for your glycemia!
Potato salad:
Take the potato 🥔 and also carrots 🥕 baked or cooked and chilled from the day before *
((+ add if you want also broccoli 🥦 /or peas 🫛 chilled too))
*the day before: Bake in the oven and with skin, to retain as much starch as possible; it is also advisable not to break it into small pieces, so that there is not too much exposed surface.
If you prefer boiling then put the potatoes and carrots in a saucepan covered with water and salt for: 20 to 30 minutes 🥔🥕
(or if you prefer in a pressure cooker, whole cooked in 6 minutes).
( And if you want to cook broccoli and peas 🥦🫛 they require less cooking time, especially if they are in small pieces, about 5 minutes in a saucepan).
Two options for sauce 🍛 :
1->salt
+ optional sweet or hot paprika
+ olive oil,
+ vinegar ( apple cider one is the best) * + and lemon juice ( optional)
* Avoid sugary vinegars such as Modena vinegar.
2-> Add your favourite mayonnaise, mine is Alioli (garlic mayonnaise) or French mayonnaise with a touch of mustard, both of which can be found ready-made in the supermarket.
