The title of this blog post says it all. This month we are talking about starch resistant foods.
Part of why we bring this up now is due to a tie-in with blood sugar regulation and diabetes.
Starch resistance in foods becomes a topic of interest due to the “digestibility” of the food source including the rate in which the glucose is released and absorption of the starch occurs in the body.
Considering the intake of foods high in resistant starch is important because appropriate balance with food options that contain it can make a huge difference in regulating blood sugar and/or managing diabetes through lifestyle. Starch resistant food options also tend to be rich in healthful dietary fiber which also plays a role in facets related to health and human physiology such as digestion and blood sugar regulation or glycemic control.
Some examples of starch resistant foods are seeds, oats, legumes, and yams.
There is also some support for consuming raw potatoes or green bananas for purposes of resistant starch. However, this does bring up a key point in that there are different types of resistant starch in foods. These types are detailed in this article Resistant Starch 101 —Everything You Need to Know from Healthline and even further explained in this Blog from Dr. Josh Axe, Resistant Starch Foods that Support Blood Sugar & Weight Maintenance.
Placing greater emphasis on getting these into the diet is not much different from other meal planning suggestions. However, to recap, some tips to getting healthful foods such as those that are high in resistant starch into your normal routine can include the following;
- Emphasis on a variety of and/or rotation in foods eaten over the course of a week, month, and year.
- Sprucing up dishes with healthful options, such as adding nuts to dark leafy green based salads, oatmeal, or rice dishes.
- Having the options on hand by prioritizing them in your grocery shopping and meal planning routines.
Foods that are starch resistant and fiber-rich pair well with healthful fats.
Placing emphasis on consuming these foods can help support various functions in our human physiology and is of specific relevance within the topic of approaches to diabetes. One great snack solution that we cannot go without mentioning, is our Coco Almond Good Fat Bar.
Eat Well,
Ashley Arnold
Ashley runs a lifestyle health coaching service centered on evidence-based behavioral change and systematized approaches from integrative health services and healthcare. She includes functional health assessment tools that support setting more clear, realistic goals that are tailored to each client. She appreciates the products and mission of Good Fat Company due to the emphasis on whole-food, nutrition-rich products without processed additives or fillers. Also, that the product line is applicable across dietary spectrums from vegan to paleo and most anywhere in between. Further information can be found at www.ashleylarnold.com.
References:
Gunnars, K. (2018, Jul 3). Resistant Starch 101 — Everything You Need to Know. Healthline. Retrieved from https://www.healthline.com/nutrition/resistant-starch-101#types.
Link, R. (2018, Jul 12). Resistant Starch Foods that Support Blood Sugar & Weight Management. Dr. Axe. Retrieved from https://draxe.com/resistant-starch/.
Velpe, S.L. (2016, Sep/Oct). Resistant Starch and Type 2 Diabetes Mellitus. American College of Sports Medicine, Health & Fitness Journal, 20(5), 59-60.
