Adding Resistant Starch To Your Diet For Better Gut Health

Are you adding Resistant Starch to your diet yet?  Here's why it might be a great addition to your 'clean eating' strategy to improve your metabolism and gut health.......

As you might have guessed, not all starchy carbohydrates are created equal and although one of the major thoughts at the moment is to cut out or cut down on starchy carbohydrates, money seems to be on 'choosing a smarter starchy carb' that contains a more resistant form of starch which acts like a soluble fibre and has a myriad of other health benefits including improving gut health, insulin resistance and improving satiation after consumption.  Two food sources that you might want to try are cooked and cooled potatoes and cooked green bananas.  Unless you hail or have lived in the tropics, the chances are that you might not have tried a green banana so I've done a quick tutorial on how to prepare, cook and serve them which you might want to try.

Gut Health

So why are these 'resistant starches' a better choice?  The contain soluble, fermentable fibre which remains undigested on it's journey from the mouth to the colon where it then helps to feed the 'good' bacteria in the colon, improving their numbers.  When the bacteria digest the resistant starches they also create useful by-products such as the fatty-acid called Butyrate which is the perfect fuel for the cells that line the colon, keeping it in tip top condition....a total win-win for overall gut health. (1)

Metabolic Health

Studies have shown that resistant starch can improve insulin sensitivity and how well the body responds to insulin even after a 'second' meal has been consumed.  Some studies show a 33-50% improvement in insulin sensitivity after 4 weeks of consuming 15-30g of resistance starch per day.  We all know that insulin resistance leads to metabolic syndrome and high levels of systemic inflammation the precursor to most of the major chronic diseases currently an issue worldwide.  Resistance starch also has few carb calories 2/g versus the normal 4/g.......which has got to be good news and I was was most interest to read about the studies into satiety....as a kid, the meals where we knew green bananas were being served were described as 'belly bomb' dinners.....for sure, no further snacking would occur after those evening meals. (2)

So a few great reasons to try resisted starches and possibly even a green banana if it's never been on your 'carb choice radar' before.....they even have them in Sainsbury's if you're in the UK.....so not so rare anymore.

How To Make Green Banana Mash

I've had to adapt this recipe because the one I grew up eating included a couple of raw eggs, milk and butter.....as we're a dairy free house, I improvised by swapping out the butter for coconut oil, the cows milk for coconut milk and the ditched the eggs.  It still was amazing tho and brought lots of childhood memories flooding back and even my 20 month year old son gobbled it up with some salmon....result!

I think 1 banana per person is a good portion.  Peel the bananas with a sharp knife and plunge into salted boiling water.....they took around 25 mins to cook through but just test them to see  that they are soft all the way through.  When cooked, slightly cool and then place in the food processor with the coconut oil, coconut milk and I added freshly ground black pepper.  Whizz until it looks like mashed potato.  Voila!  Green Banana Mash!  I served with peas and spinach cooked with lardons and pan-fried salmon.

References

1.  http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2672.1999.00836.x/full

2.  http://cat.inist.fr/?aModele=afficheN&cpsidt=13906522

 

 

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Lecture2

 

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