Rice and potatoes have long been called symbolic villains for those trying to stay fit and healthy. This is because one of these two foods high glycemic index This increases the risk of diabetes and weight gain. But, should you avoid them altogether? Maybe not! According to lifestyle coach Luke Coutinho, they “can be really good for you if consumed properly and in the right way”. cooking ways.”
In an Instagram post, he wrote, “Our approach to handling any gut issue is enormous and considers every single aspect of your lifestyle that can build or destroy you. Intestine, One of them is the use of resistant starch.”
So, what can you do to optimize rice and potatoes for your blood sugar, gut, and blood sugar? Weight, “Cook them and chill in the fridge for 8-12 hours,” suggests Coutinho.
This is because cooking, after cooling, turns them into a rich source of resistant starch, “Cooling changes the chemical composition of foods like potatoes and rice, making them harder to digest. this delay digestion and absorption, lowers their glycemic index,” he explained.
Sharing the properties of resistant starch, the expert said:
*It ‘resists’ the breakdown of starch sugar passes into the small intestine and into the large intestine.
*There, it ferments and feeds good gut bacteria To produce short-chain fatty acids (SCFAs). “That’s where the magic happens,” Coutinho wrote.
*SCFAs are further broken down into butyrate, which helps to improve the integrity of the intestines, reducing inflammation And populate the good gut worms.
Because of these characteristics, resistant starch has the following benefits.
*It has a low glycemic index.
* Promotes satiety.
*Reduces effects on postpartum blood sugar level Compared to easily digestible carbs.
*Improves insulin sensitivity.
* Works as a prebiotic.
*Improves absorption of minerals.
*boost Liver Celebration.
“This makes resistant starch a better option for diabetes, insulin resistance, obesitymetabolic syndrome, gut health and immunity,” he said.
Agreeing with this, Dr Vidhi Dhingra, Senior Dietitian, WeHealth by Aetna said, “When it comes to diabetes, we mostly avoid potatoes and rice, which are rich in nutrients. starch, But, if we include these foods in moderation and try the cooling regimen after cooking, it helps to increase the resistant starch which can lower the glycemic index and, in turn, insulin. Can improve sensitivity.
“Cooking and cooling the rice for 8-10 hours can really help you. Cold rice has more than twice the amount of resistant starch than freshly cooked rice. Resistance starch helps promote gut health, which means an increase in good bacteria that help reduce low levels of Constipation, It also improves the body’s ability to respond to insulin. This means a lower risk of insulin resistance and the chronic diseases that accompany it, such as type 2 diabetes,” said nutritionist Mugdha Pradhan, CEO and founder, iThrive.
While the same is true for potatoes, Pradhan mentioned that potatoes also have anti nutrient In them. As such, “it is recommended that the number of potatoes consumed per day be reduced,” she said. indianexpress.com,
Another way to make them healthier is to cook and cool them overnight before reheating them in the morning, as this method “causes the lowest rise in sugar compared to other forms”, said Dhingra. .
According to Coutinho, some other sources of resistant starch include:
*Cooked and cooled potatoes
*Cooked and cold rice
*cooked and cooled Oat
*Raw Green Bananas or Bananas (Naturally Occurring)
*Pulses and legumes
*Cooked and cooled pasta (preferably whole grain)
*starch vegetables – sweet potato, yam, corn
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