"Resistant Starches" and glycemic load?

slieber

Hi,
I've asked this in another thread but I think it's been lost due to the thread title.

If a starch is a "resistant starch" (which I interpret as high fiber according to food lists I've seen), will that curb the spike that supposedly comes when consuming such a food?

I'm specifically thinking of things like high fiber bread and unprocessed potatoes. Does it matter what they are consumed with, too? E.g. if I eat high fiber (actually I have to eat gluten-free - each slice contains 3g of fiber!!) bread with egg white or chicken, does that ameliorate the sugar spike?

Again, I'm trying to regulate the metabolism as much as possible to burn more fat rather than store it.

Thanks so much for your help!!!!

slieber

Hi,
I've asked this in another thread but I think it's been lost due to the thread title.

If a starch is a "resistant starch" (which I interpret as high fiber according to food lists I've seen), will that curb the spike that supposedly comes when consuming such a food?

I'm specifically thinking of things like high fiber bread and unprocessed potatoes. Does it matter what they are consumed with, too? E.g. if I eat high fiber (actually I have to eat gluten-free - each slice contains 3g of fiber!!) bread with egg white or chicken, does that ameliorate the sugar spike?

Again, I'm trying to regulate the metabolism as much as possible to burn more fat rather than store it.

Thanks so much for your help!!!!

shorerider

As far as I know--from reading, doctors, and personal experience--it is best to eat carbs with some fat. The fat helps slow down the digestive process, so the carbs are absorbed slower, which results in less of a spike in blood sugar levels. The more fiber in the meal, the better too. Check out any of the glycemic load charts that are on the web and that might help, too.

Not sure if that helps or not.

shorerider

Should have mentioned that's from a diabetic's experience. One of first thing doctor told me when I was first diagnosed was never eat carbs by themselves--always have some fat with it.

slieber

Okay, now I really need some help. What do you mean by "fat"?

yoginimary

Okay, now I really need some help. What do you mean by "fat"?

Probably having olive oil with your bread - or peanut butter or cheese. Anything with most it's calories from fat.

msarro

So far as I know the two types of fiber have the following functions:
Insoluble fiber (cellulose... basically stuff we can't digest) is used to add packing material to our digestive tract to help keep us regular.
Soluble fiber is fiber that can be dissolved by water and so it enters the bloodstream. It's known to clean out plaques and other nastiness that appears in our blood vessels.

To the best of my knowledge fiber doesn't have too much to do with keeping blood sugar from spiking.

shorerider

Fat, like peanut butter or butter or cheese--something that has some fat content in it. For example--I have to have a light snack every night before bed to keep blood sugar from dropping during the night; so I have a graham cracker--that has small amount of carbs and sugar--but I have it with a small amount of peanut butter; the fat in the p-butter slows down the absorbtion of carbs so I don't spike high during my sleep.

Not sure about non-diabetics but for us with diabetes, fiber plays a big part--at least for me. That's why I can eat 2 slices of high fiber wheat bread but only one of regular wheat or cheerios but not something like corn flakes.

GravyGurl

Here are some articles to read about resistance starches... hopefully this will help you find what you are looking for.


http://www.resistantstarch.com/ResistantStarch/

http://lowcarbdiets.about.com/od/nutrition/a/resistantstarch.htm

http://www.healthyeatingclub.org/info/articles/nutrients/resisstarch.htm

slieber

Thanks! I'm off to read those articles forthwith! :-)

And thanks for the clarification on "fat." I don't eat a lot of stuff with fat in it, just out of normal eating, that is, but do eat a combo of protein, veggies and carbs like potato or that gluten-free bread I was talking about.