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| - Last Updated on May 13, 2024 by Neelam Singh
Quick Take
The Claim
In a youtube video by the name Dietitian shreya recommends cooking white rice with coconut oil. This method converts some starch into a type that help reduces the rice’s calorie impact in body.
Fact Check
What is resistant starch?
Resistant starch is a type of starch that resists digestion in the small intestine and behaves more like dietary fibre. This means it passes through the digestive system relatively intact and reaches the large intestine, where the gut bacteria help in fermenting. Resistant starch is naturally in foods like rice, legumes, whole grains, green bananas, and certain types of potatoes. It has gained attention for its potential health benefits, including improved blood sugar control, increased satiety, and better gut health due to its fermentation by beneficial gut bacteria.
Can resistant starch found in food help slower absorption of food?
Yes. Resistant starch, found naturally in certain foods, can indeed help slow down the absorption of food in the digestive system. Because resistant starch resists digestion in the small intestine, it can prolong the process of breaking down carbohydrates and releasing glucose into the bloodstream. This slower digestion and absorption can lead to a more gradual increase in blood sugar levels after a meal, which can be beneficial for managing blood sugar levels, particularly for individuals with diabetes or those looking to control their weight. Additionally, the slower digestion can contribute to feelings of fullness and satiety, which may aid in weight management by reducing overall calorie intake.
What foods contain resistant starch?
Several foods contain resistant starch naturally. Here are some examples:
- Legumes: Beans, lentils, chickpeas, and peas are rich sources of resistant starch.
- Whole grains: Certain whole grains like oats, barley, and brown rice contain resistant starch, especially when they are cooked and then cooled before eating.
- Green bananas: Unripe bananas are high in resistant starch, which decreases as the banana ripens.
- Potatoes: When cooked and then cooled, potatoes contain resistant starch, particularly varieties like russet potatoes.
- Root vegetables: Foods like sweet potatoes and yams can also contain resistant starch, especially when cooked and then cooled.
These foods can be incorporated into a balanced diet to increase intake of resistant starch and potentially reap its health benefits.
Does adding coconut oil in rice decrease its absorption in the body?
Well maybe. In 2015 Researchers tested 38 types of rice from Sri Lanka. They found a new way to cook rice that makes it healthier. They added coconut oil to boiling water, then added rice and cooked it for 20-40 minutes. After cooking, they put the rice in the fridge for 12 hours. This process increased the resistant starch in the rice by ten times compared to regular cooking. Resistant starch is good because it doesn’t get absorbed as calories. The coconut oil helps change the rice’s structure, and cooling it makes the starch even better. Even after reheating, the rice still has lots of resistant starch. They’ll do more research to see which rice works best and if other oils can do the same thing. And in 2023 the study looked at how freezing and reheating rice affects how quickly starch in the rice breaks down. They found that freezing and reheating made the breakdown process slower. Adding certain oils didn’t change this.
Nutritionist Manasi Bandhuni suggests that while resistant starch found in various starches can be beneficial, its impact may not be significant, and the process of obtaining it can be time-consuming. Additionally, adding oil to rice increases calorie intake. While dietitians promote resistant starch for its benefits to diabetics, Bandhuni encourages the importance of micro nutrients, macro nutrients and exercise.
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