Kia Ākina

Working towards lifelong recovery from obesity

Eat Well (content) – Increase your resistant starch consumption

We have previously emphasized the importance of eating non-starchy vegetables but this doesn’t mean that eating starchy vegetables such as potatoes and rice, or having pasta from time to time, is wrong. It’s just that when starchy foods such as potatoes, rice and pasta dominate the diet they easily lead to weight gain. 

But if you are wanting to regularly eat potatoes, rice or pasta then there is a simple way around the problem of them being weight-gaining foods. This involves a process of changing the starch in these foods from being highly digestible in the small intestine to being relatively resistant to being digested; ie changing the starch to resistant starch.   

How do you do this? 

It’s easy, but needs a little organisation and foresight. 

Resistant starch is formed when you cook these foods (potatoes, rice and pasta) and then cool them in the fridge.  

You don’t have to eat them cold though. When you heat them up again a day or two later, the changed starch, now called resistant starch, remains changed and resistant to digestion. 

But be careful those sneaky food addiction thoughts don’t trick you into thinking you can now eat mountains of these foods and not put on weight. Not all the starch in these foods becomes resistant.  

This is not only a nifty tip to help you eat a more weight-reducing diet, but by increasing the amount of resistant starch in your diet you will also improve your bowel health.  

Resistant starch can also be found naturally in seeds, green vegetables and whole grains, excellent staple foods for those aiming to recover from obesity, as well as green bananas. 

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