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Why You Need Resistant Starch

For years we have hear starch is the enemy for health and weight loss but resistant starch is good for you as you can see here watching the internal process of the intestines.

This shows how whole foods have the best benefits for microbiome in the digestive system than processed foods. Even cooking styles can changes the resistant starch composition.  Starch is not the enemy it is just another element in our total health bundle.  It is no longer necessary to avoid starch but like all our food choices it is part of the balance.

Bowel health is becoming an ever increasing issue as Colon Cancer is rising up the causes of death list fast. Fiber is noted as one of the preventative actions, that is really where whole foods comes in, another recommended action is increased resistant starch. Resistant starch primarily adds to energy levels and helps reduce damaged intestinal cells that can lead to cancer.

Watch the video below to see how and why they work. List of some resistant starch foods & Recipe follow.

      Food                                                           Resistant Starch (per 100 g)

  • Bananas, green                                                     38 g
  • Bananas, ripe                                                          5 g
  • Potato, roasted, cooled                                       19 g
  • Potato, steamed, cooled                                       6 g
  • Potato sliced, boiled and cooled                     0.8 g
  • Cashew nuts                                                         13 g
  • Oats, rolled, uncooked                                       11 g
  • Oats, cooked                                                      0.2 g
  • White beans, cooked/canned                            4 g
  • Lentils, cooked                                                     3 g

For more information on the benefits and necessity of starch refer to The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!

Recipe with resistant starches:

Hearty Dal (Bean) Stew
  • 4 c. water or veg broth
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • ½ jalapeno
  • 1 ½ t. fresh ginger, grated
  • 1 t. paprika
  • ¼ t. cumin, grd.
  • Blk. Pepper, fresh grd.
  • 1 c. dried lentils
  • 2 c. chickpeas, cooked
  • 1 ½ c. tomatoes, chopped
  • 1 ½ c. firm potatoes, chopped lg.
  • 1 carrot, chopped
  • 1 c. peas, fresh or frozen
  • 2 c. greens, chopped (radish, chard, beet, mixed, etc.)
  • 1 T. lemon juice
  • 1-2 t. chili paste (caution with amounts)

Directions:

Saute onion, garlic, & pepper for 3-4 minutes until soft. Add ginger, paprika, cumin, & pepper stirring well. Add water/broth, lentils, chickpeas, all vegetables except greens. Bring to a boil, reduce heat to simmer & cover for about 30 minutes or until lentils as done. Add greens, lemon juice, & chili paste. Cook about 5-7 minutes until greens are tender. Serves 6 – 8.

Inspired by Forks Over Knives: The Plant-Based Way to Health

Get quality ingredients at Thrive Market, for wholesale prices & community contribution.

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