Resistant starch. : Hi everyone it is... - Healthy Eating

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Resistant starch.

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Hi everyone it is interesting how the resistant starch changes when a carb has been cooked and cooled, so here's an interesting article about resistant starch and the amount in one serving. What I find fascinating is reheating a food like potatoes and pasta greatly reduces it's resistant starch.

This article also explains how some carbs spike our blood sugar levels dramatically where as the same thing reheated can have much lower levels and how different cooking methods alter the resistant starch of food.

Here's the article:

xperthealth.org.uk/Home/New...

Jerry 😊

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51 Replies
Grannysqua profile image
Grannysqua

Hi Jerry I did go on article but to be honest it all went over my head I’m not the brightest current in the bun lol could you explain in layman’s terms please ? 🤪

in reply toGrannysqua

Hi Grannysqua you're right it is a bit technical here's a simpler explanation:

healthline.com/nutrition/re...

Jerry 😊

Grannysqua profile image
Grannysqua in reply to

Thanks Jerry your a star 😀

Hi Jerry

Thank you so much for sharing. I knew about resistant starch but have never seen it set out in a table. It's a very good article and I was very surprised to see the difference in figures for the ripe and green bananas glad I prefer ones that tend to be on the green side. I may buy just two or three bananas when I shop so I always have green ones.

I'm going to keep the article as I found it very interesting.

Thank you 😀

in reply to

Hi Alicia, thank you too. And I like bananas when they are turning yellow best. 😊

in reply to

I actually think bananas have not only the best texture then but also the best flavour😀

in reply to

Me too 😁

Zest profile image
Zest

Hi Hidden

I find resistant starch to be very interesting, and I often re-heat potatoes and pasta to get that effect.

Zest :-)

in reply toZest

Hi Zest I know that you are and I am too and maybe its why some things taste nicer the next day. 😊

Fortunately i don't eat many carbs.

This is true but if you don't have to worry about carbs raising our blood sugar levels, then a banana is much healthier than the sugar equivalent.

They lower cholesterol are a prebiotic so they feed our gut bacteria and the greener the banana the higher the fibre and lower the sugar content as its resistant starch changes as it ripens. 😊

Caz28 profile image
Caz28

I knew chips and bubble & squeak were good for you 😉😉

in reply toCaz28

I love bubble and squeak and its definitely the weather for it. Chips can have a very high vitamin C content if cooked properly. 😊

Caz28 profile image
Caz28 in reply to

That’s good! x

alchemilla12 profile image
alchemilla12 in reply to

much as I'd like to believe chips can have a high Vit C content :) whichever way they're cooked the high heat will destroy much of it..( and unless the potatoes are fresh out of the ground and/or stored away from light ,unpeeled etc there wont be a lot there in the first place !)

in reply toalchemilla12

An apple contains 4.6mg Vit C per 100g potato chips 31.1mg per 100g

I was very surprised when I found this out. 😊

alchemilla12 profile image
alchemilla12 in reply to

Hmm

Where did you read this though and did they say how old the potatoes and apples were etc ? I find it very hard to believe to be quite honest.

just done a quick google and got completely different stats to yours : one orange contains 82 mg Vit C according to one source compared with 4.7 mg in potato fries and elsewhere a study showed french fries varied between 5.6 to 2.2 mg per 100 g so who knows? I wouldnt rely on potatoes for my Vit c intake nontheless :)

in reply toalchemilla12

Hey nor would I, its on a google search and it was on the BBC.

A banana is much healthier than table sugar, there is no processing either. Also it's the only fruit I can and do eat. I have IBS so can't tolerate much fruit at all.

Want2BHappy3 profile image
Want2BHappy3

Thank you for that information, I'm diabetic, so what your saying is that leftovers are better for us. Lol

in reply toWant2BHappy3

In a word yes. 😊

Want2BHappy3 profile image
Want2BHappy3 in reply to

I'm going to try it,. Is that for ALL carbs?

in reply toWant2BHappy3

I believe so, as I know that bread baked longer has a lower resistant starch. 😊

Want2BHappy3 profile image
Want2BHappy3 in reply to

Interesting? 🙃

Tudee profile image
Tudee

So Jerry twice cooked chips can go back on the menu ??

in reply toTudee

Hi Tudee , I'm not sure about chips that have been deep fried twice, oven baked chips would have a lower starch resistance.

Now, did you know that if you make chips with good quality fresh potatoes and good quality cooking oil there is around 3 times as much vitamin C than in eating an apple?

But, the price you pay is in calories...😊

Tudee profile image
Tudee in reply to

I should have put “lol” Dee

in reply toTudee

Hey Tudee I did realise that it was tongue in cheek I was just making the point about chips being high in vitamin C. 😊

Tudee profile image
Tudee in reply to

..... and rightly so Jerry, always interesting and informative. Dee

elliebath profile image
elliebath in reply toTudee

😆

Hi Hidden I think that you make a very valid point here as we are being told to eat more vegetation and less animal products for the future of the planet.

Jerry. 😊

Absolutely which's why plants, insects and animals are in decline...

osteogresty profile image
osteogresty

Hi

I have recently been diagnosed with onset osteoarthritis at the age of 55. Please can I be advised of what foods are and are not beneficial . I know anti imflamitories are s start 😁

Thank you

in reply toosteogresty

Hi osteogresty firstly I'm sorry about your diagnosis of osteoarthritis, I know that salt refined sugar and carbs like white bread are worth avoiding and a weight reduction of 10% can make a lot of difference so here's a couple of links:

bda.uk.com/foodfacts/OsteoA...

medicalnewstoday.com/articl...

You could always make a new post asking this as its a great question and I'm sure that you would get lots of replies as you are not alone with osteoarthritis.

Jerry 😊

osteogresty profile image
osteogresty in reply to

Hi Jerry

Thank you for your reply

Sometimes it’s all very confusing as one researcher advises one thing and another says something completely different. I will start by looking at exercise and have already cut down on the sugars breads etc. I’m having bloods taken on Monday so this will also prompt me into a new lifestyle as I know my cholesterol is going to be high. So a reality check is in order 🤔

BoohPear profile image
BoohPear

Thanks Jerry you are a great help with all this information and I really wish I had re-heated last night's spag boll now !!😺

in reply toBoohPear

Thanks BoohPear , its a good reason to cook more for another day...😁

Lovely article! Learned something new today!

in reply to

Hey thanks Hidden and welcome to our friendly forum. 😊

BoohPear profile image
BoohPear

Sorry Jerry me again! Staying with this re-heating etc. Do you think toast would be less starch than untoasted bread? Hopeful as I just enjoy toast in the morning.😺

in reply toBoohPear

Hi BoohPear yes toast has more resistant starch and toasted frozen bread is even more so. Sorry I'm a bit late answering...😊

Hi BoohPear plesse don't apologise as this is a great question and the answer is yes and if you freeze bread and toast it straight from the freezer you lower its GI value considerably more.

Here's a great article so I am very glad that you asked this:

bbc.co.uk/programmes/articl...

Jerry 😊

Caz28 profile image
Caz28 in reply to

I always keep bread in the freezer so it doesn’t waste as I don’t eat that much if it these days, there’s a setting on my toaster for frozen bread so I always do it straight from the freezer - great to know it’s better that way, so thanks x

NannyEJ profile image
NannyEJ in reply to

I suppose, given that stoneground wholemeal bread has the lowest GI according to stillconcerned’s posted data, then that one is the best one to freeze and toast. Slice of buttered toast with a boiled egg should be a perfect breakfast 🤗

BoohPear profile image
BoohPear

Wow, thanks Jerry. This is so very interesting isn't it? I mean who would have thought it. It's fantastic news to me and I'm getting on with the reading so any more, gratefully received. Thanks so much 😺

in reply toBoohPear

Hi BoohPear I agree as I'm learning all the time as well and this is the secret so we can tweak our diets and make them a lot healthier for us.

And by asking like you do we find out more...😀

BoohPear profile image
BoohPear in reply to

I won't feel so bad having toast now as it's only 3 or 4 mornings. Soon be porridge weather i'm thinking now.Thanks Jerry😸

Fran182716 profile image
Fran182716Prediabetic

I find this interesting, especially where you can easily accommodate the higher resistant starches as leftovers, great for avoiding food waste.

Don’t think I could stomach raw potatoes though!

What the article didn’t make clear and I would like to know: So cooled cooked potatoes contain more resistant starches than fresh cooked ones, re- heating them then reduces the resistant starches again, but it doesn’t say by how much. I like cold potatoes in summer but not so much in winter. Does re heating them take them right back to the level of freshly cooked or is there some middle ground benefit?

Wonder if anyone knows the answer?

in reply toFran182716

Hi Fran182716 this is another great question and I have this list and you will see how the resistive starch increases each time they are cooked and cooled:

Raw -22g

Cooked – .25g

Cooled – 3.5g

Re-heated – 4g

Re-cooled – 4.5g

Re-re-heated – 5g

Re-re-cooled – 5.5g

Re-re-re-heated – 6g

And this should interest you as it includes other starches:

diabetes.org.uk/guide-to-di...

Jerry 😊

Fran182716 profile image
Fran182716Prediabetic

Thank you Jerry, that is really helpful! I’m not keen on pasta or rice but useful to know about the potatoes and bread. The bread I buy is high fibre anyway but I do freeze it and toast from frozen as I’m the only one in my family who likes it so a loaf lasts me a fortnight.

cherv profile image
cherv

Jerry very interesting as I've been looking into this as a diabetic. I plan to do some measurements on myself especially with foods that spike me like a pasta, normally select one low carb will buy a high wheat carb brand. Run a test sample to see results without cooling then cooking method. I tend to want more risotto with seafood and that is on the low glucose scale but anything helps. I'm also mainly keto so limit carbs. article Was tecjincal but not to hard to understand. Thanks you for bring this up I'll be looking at it more today and in the future.

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