Resistant starch

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mum0f2boys
mum0f2boys Posts: 13 Member
in Recipes
Anyone swapping carbs for resistant starch carbs? I've been doing this a week but we'd ideas for swaps as I'm getting bored.please help any suggestions welcome. tia Sam

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  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
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    please explain what your "starch resistant carbs" are...
  • acpgee
    acpgee Posts: 7,704 Member
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    I do this. I freeze sliced bread and toast. Also make rice in advance and re-heat or make congee. Haven't found a really palatable way to cool and re-heat pasta or potatoes yet.

    Google resistant starch, but here is a primer.
    https://www.precisionnutrition.com/all-about-resistant-starch

    There is a BBC documentary "The truth about carbs" with a section on resistant starch
    https://www.bbc.co.uk/programmes/p068tc85

    Must remember to find my blood glucose testing kit to check the difference between re-heated carbs and freshly cooked carbs. I am a type 2 diabetic who has been in remission for a few years after losing some weight.
  • acpgee
    acpgee Posts: 7,704 Member
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    In short, an easy way to increase resistant starch consumption is just to completely cool the starches and reheat. For bread, you can freeze the bread and then toast before eating.

    https://www.healthline.com/nutrition/cooling-resistant-starch#section4
    https://www.bbc.co.uk/news/magazine-29629761
  • Deviette
    Deviette Posts: 978 Member
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    - Add beans to your rice dishes (especially good for spicy flavours)
    - Swap 'white' food for wholegrain
    - Lentils are a great side dish
  • mum0f2boys
    mum0f2boys Posts: 13 Member
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    acpgee wrote: »
    I do this. I freeze sliced bread and toast. Also make rice in advance and re-heat or make congee. Haven't found a really palatable way to cool and re-heat pasta or potatoes yet.

    Google resistant starch, but here is a primer.
    https://www.precisionnutrition.com/all-about-resistant-starch

    There is a BBC documentary "The truth about carbs" with a section on resistant starch
    https://www.bbc.co.uk/programmes/p068tc85

    Must remember to find my blood glucose testing kit to check the difference between re-heated carbs and freshly cooked carbs. I am a type 2 diabetic who has been in remission for a few years after losing some weight.

    I saw the TV program I'm insulin resistant and need to drop a stone so thought this might be a good idea.
  • mum0f2boys
    mum0f2boys Posts: 13 Member
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    pinggolfer96 wrote: »
    please explain what your "starch resistant carbs" are...

    I'm using the bread ATM but struggling with other foods for decent swaps
  • acpgee
    acpgee Posts: 7,704 Member
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    mum0f2boys wrote: »
    pinggolfer96 wrote: »
    please explain what your "starch resistant carbs" are...

    I'm using the bread ATM but struggling with other foods for decent swaps

    I don't mind reheated rice at all. Also for risotto, I regularly only cook it to the halfway point on the weekend and then refrigerate just because this is more convenient than doing the stand and stir action all in one go during the week.

    http://foragerchef.com/how-to-precook-risotto-like-a-restaurant/

    I think there is still ongoing research about whether cooking pasta half way, cooling and finishing the cooking later increases resistant starch. But I should just test this on myself after eating if I can find the blood glucose testing kit which I haven't needed for a few years.
  • acpgee
    acpgee Posts: 7,704 Member
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    So I experimented with partially cooking oven fries the night before in the microwave for a couple of minutes and then popping them in a fridge after shaking in a plastic bag with a little olive oil. Don''t bother trying this. The next day they were an unattractive colour of splotchy black.

    As my gut bacteria have taken a beating this year due to several courses of antibiotics, I am going to try stirring a teaspoon of potato starch into wet foods such as oatmeal and yoghurt to further increase resistant starch consumption.

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