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Resistant starch is the unsung hero in our diet! 🦸♂️
But what exactly is behind it? Resistant starch is a special form of starch that cannot be completely broken down or digested by our digestive enzymes in the small intestine. Instead, it enters the large intestine almost unchanged, where it serves as food for good intestinal bacteria. 💪🦠
The result? The composition of the intestinal flora changes for the better, the colon environment becomes significantly more acidic (...which is healthy, because the intestine must not be alkaline) and the blood sugar 🩸 also rises less sharply after consuming this type of starch. Resistant starch is therefore a fiber that not only benefits our digestion, but also, through its effect on the intestines and intestinal mucosa, particularly our immune system and therefore our overall health.😊
And where do we find resistant starch? Foods such as unripe/green bananas, legumes, whole grains and numerous roots are great sources. But it's not just about the sources - the preparation can also affect the resistant starch content.
Potatoes🥔 as well as grains such as rice 🍚 or even oat flakes can develop resistant starch through cooking and then cooling. The prerequisite for this is that these starchy foods are stored in the refrigerator for several hours or overnight after cooking.
If you want to increase the resistant starch content even further, you can, for example, add 1 teaspoon of coconut oil to rice when cooking 🥥 per cup of rice add. By adding fat, the starch is broken down even more poorly by our digestive enzymes and the proportion of resistant starch is correspondingly slightly higher.📈
Conclusion: It makes sense to cook starchy foods a few days in advance in order to get resistant starch, which is not only better for blood sugar, but also good for our intestines and our overall health! 💚
