Resistant Starch Carbohydrates

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Sherrine
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Date Joined Apr 2005
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   Posted 1/5/2013 6:12 PM (GMT -6)   
I had a member email me and ask me to send info about how I lost my weight.  Well, in that info I talked about resistant starch carbohydrates and wanted to pass this article on about them.  This is from Prevention Magazine.  No wonder I can eat my delicious potatoes!  smilewinkgrin
 
 
Sherrine
Forum Moderator/Fibromyalgia

Fibromyalgia, Crohn's Disease, Ostomy, Autoimmune Inner Ear Disease, Diabetes, Osteoporosis, Glaucoma, Scoliosis, Ankylosing Spondylitis
************************
God does not give us a spirit of fear, but of power and of love and of a sound mind. 2 Timothy 1:7

AustenFan
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Date Joined Aug 2008
Total Posts : 1588
   Posted 1/5/2013 6:35 PM (GMT -6)   
Thanks for the info, Sherrine. While I believe in everything in moderation, I also know that processed foods/junk foods aren't "healthy" choices. But, I've also never believed that corn, potatoes, carrots, and other plants are unhealthy. I know people with blood sugar issues have to be diligent in tracking all carbs, but I've never heard anyone say, "I was thin until I started eating all of that corn and fruit." turn

crazykitty
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Date Joined Jul 2009
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   Posted 1/5/2013 8:06 PM (GMT -6)   
Thank you Sherrine...like you, I love my potatoes. Learning that potatoes are a healthy starch put a smile on my face ;) Baked potatoes are my favorite!

Hugs, Robin
Fibromyalgia, Adenocarcinoma survivor, Lung Lobectomy, Heart Disease, Pulmonary Hypertension,
MCTD (Lupus, Scleroderma and RA)
Raynaud's, Degenerative Disc Disease, Osteoarthritis,
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"Where there is a will, there is a way"

Fishchris
Regular Member


Date Joined Feb 2012
Total Posts : 446
   Posted 1/6/2013 12:38 AM (GMT -6)   
Well sure, potatos are fine. So are rice, pasta, and bread...... just so long as you can eat like 1 bite, or a potatato the size of a golf ball, and be satisfied.
 
I'm so much happier (satiated) eating a barrel of green beans, brussel sprouts, or brocolli, than I would be eating a bite or two of the starchy stuff.
 
But then Sherrine and I are living proof, that both trains of thought can work. Of course about 90+% of the time, both trains of thought eventually fail, because most normal people just don't (can't) become obsessed over diet and fitness.
 
Hmmmm,
Fish
On a mission to help at least one person with Fibro / IBS, knock it into submission like I have. More than one person would be even better though ;)

Sherrine
Forum Moderator


Date Joined Apr 2005
Total Posts : 14995
   Posted 1/6/2013 9:49 AM (GMT -6)   
Serving sizes for these foods are usually 1/2 cup or one slice of bread. If you want a little more, you just plan the rest of your meal or a couple of meals around that. You don't seem to mind the 3/4 cup of oatmeal you have twice a day. It's the same principle. Plan ahead and you can enjoy these energy producing foods that don't add fats to your diet, like a lot of meats do. A serving size of meat is the size of a deck of cards.

Sherrine
Forum Moderator/Fibromyalgia

Fibromyalgia, Crohn's Disease, Ostomy, Autoimmune Inner Ear Disease, Diabetes, Osteoporosis, Glaucoma, Scoliosis, Ankylosing Spondylitis
************************
God does not give us a spirit of fear, but of power and of love and of a sound mind. 2 Timothy 1:7

RSQueen
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Date Joined Jan 2013
Total Posts : 1
   Posted 1/7/2013 7:51 AM (GMT -6)   
Lumping resistant starch with the broad category of starch and carbohydrates is a lot like lumping omega-3 fatty acids with the broad category of fat. Just like omega-3 fatty acids are a very good type of fat that promotes health, resistant starch is a very good type of starch that promotes health. Let me explain.

Six published clinical studies show that resistant starch (as an isolated ingredient from a natural source) added on top of the diet significantly increases insulin sensitivity and lowers the amount of insulin in the blood. One 2012 study showed that men who ate 3 tablespoons of this resistant starch ingredient had a 56% improvement in insulin sensitivity (Maki et al, American Journal of Clinical Nutrition, March 2012). This is not trivial - that's a HUGE improvement. High insulin levels promote fat storage and prevent fat from being burned, so lowering insulin levels is metabolically very important. Five published clinical studies show that resistant starch (the same isolated ingredient) improved satiety so that people ate less food later in the day or the next day. The fermentation of resistant starch lasts for hours and hours, which is linked to people feeling less hungry 10-14 hours after they've eaten resistant starch and even the next day. Researchers are showing that the fermentation of resistant starch in the large intestine changes the production of the underlying hormones that are connected to both of these benefits. The National Institutes of Health have now funded three clinical studies at major US universities to further investigate these metabolic benefits and mechanisms. In brief, there is a ton of data that resistant starch is very good for you. Its fermentation in the intestine has prebiotic benefits and helps to keep colon cells healthy as well.

That raises the question of your preference for food sources or for supplementation. If you prefer foods, cooked and cooled potatoes have some resistant starch (research shows it might be up to 12% resistant starch in cooked and cooled potatoes), but beans and bananas are much much better sources. An under-ripe banana (tinged with green) might have 4-5 grams of resistant starch, while a serving of beans will have 3-4 grams. A cooked and cooled medium-sized potato will have about 0.5 grams. If supplements are easier to add to your diet than eating a lot of beans and bananas every day, then it's available online. Just like you get to choose which type of omega-3 is easier to get (fish, supplements, even foods that have omega-3 foods added), you can choose different ways to get resistant starch.

The vast majority of the 70 published clinical studies on the health benefits of resistant starch have used the isolated ingredient. That's how they know it's the resistant starch that is generating the benefits (instead of the other phytonutrients in the beans, bananas and potatoes). There's a lot of data on www.resistantstarch.com that goes into great detail.

There is a lot of confusion about this topic. But, the underlying evidence is very good and merits consideration. Not all starches (carbohydrates) are the same just like not all fats are the same.

Fishchris
Regular Member


Date Joined Feb 2012
Total Posts : 446
   Posted 1/7/2013 11:26 AM (GMT -6)   
RSQ, welcome :) And thank you. I average 1 banana a day :)

Sherrine yikes ! Those portions are micro small ! :) Is that for a little girl ? Or a full grown man ? LOL ;)
Seriously though, some people are able to control their portion sizes strictly enough to make it work. Obviously you are. I also have a buddy who went from 360 lbs (morbidly obese) to 180 lbs, and ripped, eating all of the different starchy carbs.... even pizza, nutella, ice cream, etc. He just seems to have rediculous self control, with portion sizes, plus, he still follows the cutting and bulking cycles, so while he will eat crazy stuff at times, he gets really strict for predetermined periods of time, also. I hope he can always control himself the way he does now.

Being the all or nothing kind of guy that I am, my method of just cutting out the "potentially" fattening garbage altogether is SOOO much easier. It's basically brainless, which maybe is the best thing for me :)

No matter how a person gets there, losing most of the excess fat, and putting on a little muscle, is always a great thing for everybody !

IMPO, this ^ is even 10 X's as important for us Fibro people.

Peace,
Fish
On a mission to help at least one person with Fibro / IBS, knock it into submission like I have. More than one person would be even better though ;)

Sherrine
Forum Moderator


Date Joined Apr 2005
Total Posts : 14995
   Posted 1/7/2013 11:33 AM (GMT -6)   
Hi, RSQueen, and welcome!  We have been talking about carbohydrates in a different thread so I put this info about resistant starch carbohydrates in this thread to separate them.  I'm not lumping all the carbs together.  It's just good to know that the "dreaded" potato salad just might help you!  Not all carbs are bad and also eating carbohydrates in normal portions is healthy...helps provide energy.  I'm talking about healthy vegetables...not chips.
 
I do thank you for this information though.  It does help prove what that article was saying.  I know that when I first found out about these about four years ago, there had already been 130 studies done on this but we really don't hear about it so I thought I'd let the member know.  Thanks again for the great info!
 
Sherrine
Forum Moderator/Fibromyalgia

Fibromyalgia, Crohn's Disease, Ostomy, Autoimmune Inner Ear Disease, Diabetes, Osteoporosis, Glaucoma, Scoliosis, Ankylosing Spondylitis
************************
God does not give us a spirit of fear, but of power and of love and of a sound mind. 2 Timothy 1:7

Sherrine
Forum Moderator


Date Joined Apr 2005
Total Posts : 14995
   Posted 1/7/2013 11:48 AM (GMT -6)   
Chris, you posted while I was writing to RSQueen!  Yes, as with everything, what works for one doesn't necessarily work for another.  I'm glad your food choices work for you but please watch the fat content of all the meat you are eating.  I love meat too and could eat an entire sirloin all by myself, but know I would gain weight and also be clogging my arteries.  smilewinkgrin
 
I was telling a member yesterday about the size of our plates.  You are a little younger than I am but dinner plates and bowls are quite a bit larger than what they were when I was a child.  I also have a set of dinnerware that has been in my family since the early to mid 1800's and the dinner plate was just a tiny bit larger than our sandwich/dessert plates are now!  Yes, there were plenty of large men eating off those plates and also food wasn't as readily accessible as it is today.  Our soup bowls are twice the size of the bowls we used when I was a child!  So, we are getting far more food on our dinner plate then they did 150+ years ago and I think that surely adds to our obesity in America.  We won't even discuss super-sizing!   shocked  
 
If we put the normal portions, that I mentioned in another post, on one of our dinner plates, we would think it was a snack.  I personally use sandwich plates 90% of the time to dish out my meals.  The plate is loaded but is far less food then if I used a modern dinner plate.  My brain sees the full plate and, believe it or not, I'm stuffed after eating the amount I had on that sandwich plate.  I also divide my plate....1/4 for meat, 1/4 for starch, and 1/2 for vegetables.  This works for me and I get to have things like potatoes in a healthy way.  I know I mention potatoes a lot but they are my all time favorite food.  I'd much rather have potatoes than an ice cream sundae! 
 
So, I guess the bottom line is.....do what works best for you and what you can live with in a healthy way.  That's what we all are striving for, isn't it!  yeah
 
Sherrine
Forum Moderator/Fibromyalgia

Fibromyalgia, Crohn's Disease, Ostomy, Autoimmune Inner Ear Disease, Diabetes, Osteoporosis, Glaucoma, Scoliosis, Ankylosing Spondylitis
************************
God does not give us a spirit of fear, but of power and of love and of a sound mind. 2 Timothy 1:7

Angelic_Victory
Veteran Member


Date Joined Sep 2012
Total Posts : 1887
   Posted 1/7/2013 11:55 AM (GMT -6)   
I'm a part of the controlling portion control group. Everything has its benefit but only in an appropriate portion. I think it makes my diet more bearable because I can have a bit more variety.
I've been raising my kids on the portion control method. Of course, growing children need specific nutrients more than I do but it's important because the more you eat the more your stomach becomes accustomed to larger meals.
People like fish amaze me with their self control. I love vegetables and fruits and I make sure I get plenty in my diet but I'd miss the so called bad ones. I wish I had the self control because having kids makes it a bit harder to stick strictly to my diet. For example, this past weekend we went to a birthday party and I'm not string enough to turn down a small piece if cake.
Nail patella syndrome, osteoarthritis, complex migraines, eosinophilic esophagitis, major depressive disorder, OCD, and fibromyalgia, IBS

Meds: flovent 220 mcg, flexeril 10 mg, zonisanide 100 mg, omeprazole 40 mg, Cymbalta 60 mg,dicyclomine 20 mg, elavil, 10 mg, Xanax prn, hydrocodone prn.

Luvzminis
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Date Joined Apr 2008
Total Posts : 1760
   Posted 1/7/2013 12:10 PM (GMT -6)   
I love potatoes, too. I guess I've always thought that if the good Lord made it possible for plants to be grown for our food use, I wouldn't put them on the 'no no' list. I find that I can't buy potato chips anymore, or I'd eat the entire bag!! So--I stick with the 'healthy' potatoes; the more plain, the better (well, maybe with a few spices added).

Yes--everything in moderation.

Myself 09
Veteran Member


Date Joined Dec 2009
Total Posts : 4026
   Posted 1/7/2013 1:16 PM (GMT -6)   
Not really a potato person. I do love pasta. I do not have it often anymore, however, and do stick to the whole wheat variety when I do.
Fibromyalgia DX 2005. Ulcerative Colitis, arthritis, TMJ. Family History of Fibro--2 out of 3 siblings diagnosed.

There are three kinds of people in the world: ones who see the glass as half-full, ones who see the glass as half-empty, and others who see a big crack in the side which is leaking all over their %$#@# foot.
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