Carbohydrates are an essential source of energy for our body. However, many diets often restrict them due to their bad reputation in weight gain. Nevertheless, there is a method to eat carbohydrates and gain less weight, the key lies in resistant starch.
Starch is a type of carbohydrate present in foods like potatoes, rice, and pasta. When these foods are cooked and then cooled, a change occurs in their chemical structure, transforming part of the starch into resistant starch.
This resistant starch is different in its composition and behavior compared to conventional starch. While normal starch is easily digested in the gastrointestinal tract, resistant starch is more difficult to break down, meaning it is not fully absorbed in the small intestine. Instead, it reaches the large intestine almost intact, serving as great food for the intestinal microbiota, thus promoting digestive health.
Therefore, as it is not completely digested, resistant starch does not cause blood sugar spikes, which helps to maintain stable glucose levels. On the other hand, it can increase the feeling of fullness and reduce hunger, which could contribute to a lower calorie intake.
Some foods that can be cooled after cooking to increase their resistant starch content include potatoes, rice, and pasta. For example, cooked and cooled potatoes for a potato salad or rice cooled for sushi are practical examples of how this process can be incorporated into daily eating. It is worth noting that these foods do not need to be eaten cold as they can be reheated without exceeding 130 degrees Celsius.