Resistant starches are carbohydrates that can't be digested in the small intestine acting like fibre to ferment & feed the microbiome in the large intestine.
This can act to support blood sugar management & insulin sensitivity, weight management & assist gut health.
Overnight oats are better than porridge as the oats remain a resistant starch, which is better for gut health. Cooking oats makes them digestible, meaning our gut can break them down & use the carbohydrates. If they remain a resistant starch they act as a prebiotic to provide fibre for the gut microbiome to ferment into butyrate (a beneficial bacteria) & greater insulin sensitivity.
Potatoes, rice, plantain, green banana are the same. Therefore cold potatoes, or cooled rice are not the same for those trying to lose weight as eating them hot. So potato salad or sushi are better options. These foods as flours are sources of resistant starch but not once cooked.
Lentils, peas & beans are also resistant starches.
Cooling these foods after cooking increases their resistant starch levels. Reheating does not reduce the new levels.
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