Resistant Starch

[jakesfnm]

I read a Los Angeles Times article on resistant starch today. Excerpts:
"More modest intakes of resistant starch have been shown in a few studies to help blunt rapid rises in blood sugar after a carbohydrate-rich meal. In a Japanese report, for example, blood sugar levels in subjects with borderline diabetes rose 20% less after they ate bread laced with 6 grams of resistant starch than after a meal of bread without resistant starch."

(and)

"Resistant starches exist naturally in underripe bananas, navy beans, lentils, barley and whole-grain breads -- but in relatively small amounts. One review of the literature estimated that 6 to 12 grams of resistant starch at a meal can exert beneficial effects on blood sugar, but that daily intakes in the range of 20 grams might be needed to provide the bulk to promote digestive health. Even if you like your bananas green, a single fruit -- one of the richest natural sources -- will provide just less than 5 grams."

I read previous posts from this forum about it, but they seemed to concentrate on potatoes. I've never felt that eating a potato was "worth it."

I'm wondering if any of you have experimented with beans, green bananas and other more beneficial foods high in resistant starch? I think I'll experiment a bit (I eat a lot of beans anyway). I read elsewhere that the good effect on blood sugar may be felt the next day.

[Eddy]

Whole-grain products that also contain sugars or white flour require a slower-acting insulin mix than I'd expect from the individual components. I've wondered if there were something "magical" in the whole grains...

Black beans also seem to help dampen postprandial sugar effects.

Interesting. I'll also need to experiment more.

[jakesfnm]

Interesting that you should mention black beans. I eat them often at night with lots of veggies. Sometimes, they are in the veggie burger I have 3 times a week. My post-prandial readings are always good - sometimes a bit over a hundred, often in the 90s. I can't seemed to handle more than about 35 carbs per meal except with this meal. I figured that was due to my after dinner walk though. Who knows? I looked up black beans and this came up:

"Of the 29 food and feed ingredients studied, the legumes (seven varieties) contained substantially higher percentages of both dietary fiber and resistant starch. Black beans, for instance, contain the highest amount of total dietary fiber (43 percent), and 63 percent of their total starch content is resistant starch that makes it to the colon."

I think I'll start my experiment with beans!

[Ronin]

Jakes, et al.,

I love the term "Resistant Starch" as what it is also know as is "Dietary Fiber" as well as non-digestible carbohydrates. It is great stuff because it fills you up as well as sweeping out your colon.

I love to make Black Bean Soup in the winter, but now that I know how high in fiber they are I'm going to have to come up with a summer equivalent using the same beans.

[BlueSky]

... "Of the 29 food and feed ingredients studied, the legumes (seven varieties) contained substantially higher percentages of both dietary fiber and resistant starch. Black beans, for instance, contain the highest amount of total dietary fiber (43 percent), and 63 percent of their total starch content is resistant starch that makes it to the colon."....
Is resistant starch and fiber the same thing? or is there a difference between them?

[Eddy]

I love to make Black Bean Soup in the winter, but now that I know how high in fiber they are I'm going to have to come up with a summer equivalent using the same beans.


I've been known to mash { black | kidney } beans and smoosh the paste in with raw ground meat, then make that into a patty. Use a mix of ground beef and buffalo; add some garlic (sauted in EVOO), onion powder, garlic powder, and powdered chipotle pepper...

...and you have what I consider some good stuff for grilling!

[jimvan]

i find that a cooked yam peeled and equal amount of cooked black beans mashed togeather makes a good side dish. obion and garlic thown in i think helps the taste.

[jakesfnm]

I found this in wikipedia:

"Resistant starch (RS) is starch that escapes digestion in the small intestine of healthy individuals.[1] Resistant starch is considered the third type of dietary fiber, as it can deliver some of the benefits of insoluble fiber and some of the benefits of soluble fiber.
Some carbohydrates, such as sugars and most starch, are rapidly digested and absorbed as glucose into the body through the small intestine and subsequently used for short-term energy needs or stored. Resistant starch, on the other hand, resists digestion and passes through to the large intestine where it acts like dietary fiber.
Resistant starch has been categorized into four types:
RS1 Physically inaccessible or digestible resistant starch, such as that found in seeds or legumes and unprocessed whole grains
RS2 Resistant starch that occurs in its natural granular form, such as uncooked potato, green banana flour and high amylose corn
RS3 Resistant starch that is formed when starch-containing foods are cooked and cooled such as in bread, cornflakes and cooked-and-chilled potatoes or retrograded high amylose corn
RS4 Starches that have been chemically modified to resist digestion. This type of resistant starches can have a wide variety of structures and are not found in nature."