On social networking sites, there are conflicting opinions about the effects of resistant starch. Some people believe that using products containing resistant starch will help you lose weight immediately without affecting your health. Others believe that products containing resistant starch only help reduce disease like other support products if used properly and should not be “deified” too much.
What is resistant starch?
Dr. Ly Minh Tam (University of Health Sciences, Ho Chi Minh City National University) said: “Most of the carbohydrates we consume in meals are starch. Starch is found in potatoes, cereals and many other foods. But not all starch is digested in the stomach. A small part of them passes through the digestive system unchanged, also known as digestive resistance. From there, the concept of natural resistant starch appeared. Due to its fiber-like properties, resistant starch can reduce appetite. This can lead to reduced calorie intake, support weight control and prevent obesity. In addition, resistant starch can increase metabolism, contributing to more effective weight loss efforts.”
Dr. Tam recommends foods rich in resistant starch such as oats, brown rice, beans, potatoes and green bananas.
Resistant starch helps with weight loss and reduces the risk of diseases related to metabolic syndrome such as heart disease, diabetes, high cholesterol and fatty liver. Resistant starch is not digested in the small intestine but passes into the large intestine, where it feeds beneficial bacteria and improves digestion.
Does it really help lose weight?
Dr. Tam added: “Resistant starch helps lose weight and reduces the risk of diseases related to metabolic syndrome due to overweight and obesity such as cardiovascular disease, diabetes, high cholesterol, reduced respiratory function (snoring, sleep apnea), fatty liver, gastric reflux… Treatment of these diseases can combine medication and lifestyle changes, including proper eating to lose weight to a near-ideal body index. Resistant starch is very supportive for people in losing weight. It has the characteristic of not being digested in the small intestine, entering the large intestine and being food for beneficial intestinal bacteria. When these beneficial bacteria increase, it reduces intestinal dysbiosis (one of the causes of the above diseases), helping us have a healthy digestive system”.
Where should I get resistant starch?
In daily life, foods rich in resistant starch include: oats, brown rice, beans, potatoes, green bananas, rice cooked from purple brown rice (nutritious rice)… Purple brown rice, oatmeal energy bars, and resistant starch drinks are products that are currently used by many people to replace meals because they are nutritious and can help lose weight, as well as limit starch intake.
Purple brown rice – nutritious rice
For a normal person, eating 1-2 purple brown rice cakes every day will help keep the digestive system healthy thanks to providing resistant starch.
Purple brown rice is cooked from purple brown rice, also known as nutritious rice. According to the test results of the National Institute for Food Safety Control, each nutritious rice cake (135g) contains up to 6g of resistant starch. For a normal person, eating 1-2 rice cakes a day will help the digestive system stay healthy thanks to the supply of resistant starch. For people with diseases such as diabetes and obesity, eating nutritious rice combined with appropriate physical activities, after a period of using nutritious rice, can see the indicators improve significantly.
Nutrition bar – cereal energy bar
Nutritional grain bars are also known as cereal energy bars. The outstanding feature of nutritional grain bars is that they are molded from cereals such as oats, rye, brown rice, wheat, fruits, dried fruits; and are bound together with honey or melted sugar.
Nutritional nut bars are a popular food for weight loss and keeping in shape for many people today.
Nutritional bars are not only an optimal choice to replace unhealthy snacks, but also provide a quick source of energy and nutrition: especially before and after exercise, if necessary, can replace a main meal.
Article with professional support from Dr. Ly Minh Tam and culinary expert Giang Vu
