Resistant starch in baked products

ben_chartres

If resistant starch is made by heating and then cooling does it mean that foodstuffs like bread, biscuits or pastry have high resistant starch content because they have been baked for some time in an oven and then cooled before eating?

Luke_rabbit

There are classifications for 4 types of resistant starches, although it's not really that straight forward.

Type 3: Is formed when certain starchy foods, including potatoes and rice, are cooked and then cooled. The cooling turns some of the digestible starches into resistant starches via retrogradation

My understanding is that the cooling is refrigerated or frozen, not just room temperature. I have read before that freezing bread and then defrosting it may create resistant starch, but I don't know if that is true.

Personally, I don't let it change how I eat.

LyndaBSS

I agree with the reference to potatoes and rice and also with the food being refrigerated.

We could only pray that it would apply to cupcakes and garlic bread. 🙇

mmapags

Biscuits and pastry have a good amount of fat in the calorie count. Resistant starch or not that doesn't change.

JenniferM1234

Hmmm...@mamapags I'm paying more attention to keeping my carbs low than my fats, as I am a carboholic (eating steak or bacon never led me to fall off the wagon like a slice of pizza or even a bowl of granola can). So I'd be interested in how to make tasty carbs more resistant no matter the fat content.

JeromeBarry1

Starches are more complex than glucose, sucrose, fructose, galactose, etc. Starches are also more complex than the simple carbs found the refined flour used in baked goods. Some gluten-free baked goods are made with rice and these items might become RS after 12 hours of refrigeration, but I've never seen any published evidence for that.

lemurcat2

Slice of pizza has as much fat as carbs, typically.

Granola, maybe not (I'm weird and have only ever cared about this paleo granola that was high fat and super easy to overeat, since it had nuts in it).

I believe the point was that most of the high cal easy to overeat "carbs" are really as much or more fat as carb, so the term "carbs" is a misnomer.

Anyway, I seriously doubt you can discount the calories from carbs in baked goods (I don't do it from previously cooked and then chilled rice or potatoes either).

cwolfman13

This is big time majoring in the minors

AnnPT77

JeromeBarry1 wrote: »

Starches are more complex than glucose, sucrose, fructose, galactose, etc. Starches are also more complex than the simple carbs found the refined flour used in baked goods. Some gluten-free baked goods are made with rice and these items might become RS after 12 hours of refrigeration, but I've never seen any published evidence for that.

FWIW, refined flour is still a complex carb. It might be a simple food, in the sense of having a lot of things refined out of it, but it's a complex carb (starch), not a simple carb (sugar).

OP, I'm with Lemurcat12 (as usual ). I think you'd find that many of the foods you name (bread, biscuits, pastries, pizza, granola . . . ) get as many or more calories from fats, or even from actual simple carbs (sugars) than from starchy carbs.

To be specific, in a slice (1/8 pie) of a medium Pizza Hut hand-tossed pepperoni pizza, there are 230 calories, according to Pizza Hut's US nutrition facts. 80 of those calories are from fat. Roughly 100 are from carbs, 12 of which are from sugars so not eligible to be "resistant". Even assuming a meaningful fraction of those 88-ish carb calories could be made "resistant" via refrigeration, you're still talking about getting most of the calories that are in the food. It's not going to materially change how much pizza will fit into your calorie goal.

I think I higher payoff strategy is to work on getting solid nutrition into your day in an efficient number of calories, thus making more room for some treat-y, less nutrient-dense carb-containing foods that you crave; or work on increasing activity (either NEAT or exercise) so that you can eat more calories overall.

JMO, though.

mmapags

lemurcat2 wrote: »

Slice of pizza has as much fat as carbs, typically.

Granola, maybe not (I'm weird and have only ever cared about this paleo granola that was high fat and super easy to overeat, since it had nuts in it).

I believe the point was that most of the high cal easy to overeat "carbs" are really as much or more fat as carb, so the term "carbs" is a misnomer.

Anyway, I seriously doubt you can discount the calories from carbs in baked goods (I don't do it from previously cooked and then chilled rice or potatoes either).

Exactly. The foods people struggle with, like the pizza and granola mentioned are typically hyperpalateable combinations of carbs and fat, sometimes with more of the calories coming from fat. Yet the carbs get demonized.

ben_chartres

Thank you for the helpful responses. I am type 2 diabetes. Keeping control of my carb intake is relatively easy by portion control and spacing. However, this technique makes it difficult to maintain a good fibre intake using ordinary foods because most fibre sources come coupled with carbs. What I was hoping to do is to increase the amount of fibre without moving away from familiar foodstuffs or adding exotic items. I had hoped that a good proportion of baked starches were automatically resistant but it looks like I will have go to "plan B."

lemurcat2

ben_chartres wrote: »

Thank you for the helpful responses. I am type 2 diabetes. Keeping control of my carb intake is relatively easy by portion control and spacing. However, this technique makes it difficult to maintain a good fibre intake using ordinary foods because most fibre sources come coupled with carbs. What I was hoping to do is to increase the amount of fibre without moving away from familiar foodstuffs or adding exotic items. I had hoped that a good proportion of baked starches were automatically resistant but it looks like I will have go to "plan B."

Higher fiber carbs are the ones that you usually don't have to limit so much, however, especially if you are eating them (a reasonable amount) in combination with other foods.

Vegetables, some fruit (avocados, raspberries, for example), beans and lentils are all good fiber sources, as are (to some extent) nuts and seeds and some whole grains. All pretty ordinary! ;-)

estherdragonbat

AlyssaMeston637 wrote: »

ben_chartres wrote: »

If resistant starch is made by heating and then cooling does it mean that foodstuffs like bread, biscuits or pastry have high resistant starch content because they have been baked for some time in an oven and then cooled before eating?

I know for sure that there is a huge amount of starch in baking, and precisely because of this, everything flour is so high-calorie. In general, a few months ago I didn’t even think that someday I would have to start cooking myself. The thing is that I decided to live separately from my parents and now I have to cook on my own because I can not constantly order sushi and pizza. You won’t believe what I recently spent two hours ... I read the reviews and looked for the best whisks for baking. It was very strange, but in the end I ordered a silicone model from Amazon and I hope that it somehow makes my life easier )

Not always. Baking tends to have the trifecta: flour, sugar/other sweeteners and fat. I have one of my old low-fat cookbooks from the 90s still and find that a lot of the desserts come in at low cal due to various "hacks", like

• Less oil, more applesauce
• Less brown/white sugar, more fruit (fresh or dried)
• Egg whites instead of whole eggs
• Not really a calorie hack, but a fiber boost, using a blend of all-purpose white and whole wheat flours
• And yes, also flourless desserts, like compotes and fruits cooked in syrup. Sparser toppings on fruit crisps.

So, there are recipes like Applesauce Gingerbread:



and Maple Apple Cake:



that I'd consider low-calorie, even if they do have flour.

Of course, the other hack is to have smaller servings...

acpgee

I remember reading somewhere that to increase the resistant starch content in bread, you need to freeze the loaf and then toast from frozen.