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Are all carbs bad?
When it comes to energy and a healthy body weight an important concept to understand is - it all comes down to your blood sugar being in that “good range” and not being high or low (while not moving fast, up or down).
Today, I am sharing a brief overview behind the power of resistant starch and what it can do for you. Resistant starch is a prebiotic (food for good gut bacteria) which helps set the stage for a healthy colon.
First off, with all the hype about keto diets let's make one thing clear. Not all carbs are bad. In fact, resistant starch carbs are actually some of the healthiest foods we can eat to support optimal digestion, blood sugar balance and promote weight loss.
What we know about resistant starch is that it is the best fiber and the best carbohydrate. Fiber helps feed good bacteria (flora) in your gut, but it is not digestible (it just passes through us). While carbs do not feed the flora but do provide nutrients.
Bottom Line - Resistant starch carbs are slowly absorbed that it gives you 7 – 9 hours of slow and stable blood sugar which equals steady energy.
Resistant starch carbs help us by making more short chain fatty acids, which is good news for the bacteria in your gut that feed on them by combating inflammation aiding to heal your gut.
Other benefits include:
- better nutrient and mineral absorption
- binds to toxins and aids in elimination through bowels
- reduces systemic inflammation
- reduces systemic inflammation
What foods contain resistant starch and just how much should we consume?
Ideally, we would like to get 20 to 30 grams, more if you are diabetic up to 45g per day into our diets. Overall, it is better to find it with food and to get it with food sources. The important thing to do is to raise the dose gradually when it comes to your consumption.
The highest concentration of resistant starch, by far, has to be navy, northern and cannellini beans.
If you are gluten intolerant, best to stick to wheat free oats, millet and brown rice. While green bananas and plantains are great sources, they can be tricky to eat as they must be green and unripened. Once cooked, they start to lose their benefits. You can choose a green banana powder and add to a smoothie, but don't cook with it unless you are okay with losing some of that beneficial resistant starch.
The bottom line is, as with all dietary changes go slow. Pick one thing and try not to overwhelm yourself with too many choices. Its best to start slow and remain consistent. Its the consistency that provides the greatest benefits.
Need help? Reach out and book a free discovery call with me. Let's chat about what is going on with your health and determine whether holistic and functional nutrition is right for you.
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