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Eating Carb Dishes This Way Actually Lowers Insulin Levels, Burns Fat and Slims Waistlines

Timothy Boyer Ph.D.'s picture
Potatoes and Pasta Trick for Healthy Eating

Here’s some good news for carb lovers that reveals a simple trick for eating potatoes and pasta that is reported to lower your insulin levels, burn additional fat and slim your waistline without feeling carb deprived.


You’ve been told repeatedly that carbs are diet killers. And as such, you’ve been depriving yourself of potatoes, pasta, and even sweet ripe bananas. But did you know that nutrition researchers have found that there is a trick to eating your carbs in an alternative way that will actually help you lower your insulin levels, burn more fat, and slim down without feeling carb deprived? According to the researchers from Consumer Reports on Health, there is good news for carb lovers that they want to share and it’s called “resistant starch.”

Resistant starch is basically a form of starch that actually resists digestion and passes through the small intestine without being digested and onto the colon where the resistant starch becomes needed food for our good healthy gut bacteria. How resistant starch works, is that it functions similar to soluble, fermentable fiber, that health experts continually tell us that we need more of in our day-to-day diet.

The One Basic Diet Change for Everyone Thin and Fat

So where does resistant starch come from? It’s actually the same starch you have in some of your starch-filled no-no diet foods like potatoes and pasta. However, the difference between the starch you want to avoid and the resistant starch that you want to eat is a matter of temperature.

Researchers have found that when cooked dishes like potatoes and pasta are allowed to cool in the fridge and then eaten later cold, that the starch in the dishes changes its structure from an easily digestible one into a digestion-resistant form that functions a lot like fiber with several of the same benefits of an added fiber diet.

“Resistant starch lowers the blood sugar after a meal, helps reduce appetite, is anti-inflammatory, improves gut health, and may even help prevent colon cancer,” says Jamie Kane, M.D., an assistant professor of medicine at Hofstra Northwell School of Medicine in New York, reports the editors of Consumers Reports on Health.

The Main Benefits of Eating Resistant Starch

The primary benefits for your health that Consumer Reports focuses on regarding eating resistant starch include:

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(1) It’s food not just for us but for out gut bacteria biomes that affect nearly every organ system in the body, of which those systems’ overall health is believed to be dependent upon the health of the bacteria in our colon.

(2) Resistant starch eaten cold does the opposite of regular starch during a hot meal—it results in blood sugar levels rising much more slowly which in turn helps the body manage its insulin levels better and thereby helps Type 2 diabetics control both their glucose levels and their weight management.

(3) Consumer Reports on Health tells us that research published in the journal Nutrition and Metabolism found in one study that participants who consumed added resistant starch to their meals burned 23 percent more fat after a meal than they usually did after a meal without resistant starch added to it.

The Correct way to Prepare Potatoes and Pasta for Resistant Starch

For potatoes, consider making a cold potato salad, but rather than going after the questionable yellow mustard potato salad sold in food store delis, up your game with homemade by baking some Yukon Gold or red potatoes in the oven, and then allow them time to cool before cutting them into small slices. The next step is to add Dijon mustard, fresh pepper, chopped scallions, and dill to suit your palate along with some plain Greek yogurt. Mix it all together and store in the refrigerator overnight for the next day’s meals for a healthy resistant starch dish

For pasta, cook your favorite noodles the way you normally do and then place in the fridge to cool it down. The next day you can either remove a controlled portion (or use the whole bowl) and add some light Italian dressing, greens like arugula or baby spinach, some chopped peppers or better yet -- fermented ones, onions, cherry tomatoes, and then enjoy your pasta without the guilt or the weight gain. But whatever you do, do not reheat the noodles as that will also change the starch back to the fattening type.

If you have a favorite cold starch dish that you would like to share, send us via our comments section the ingredient list, how you make it, and whether you find it makes a difference in your blood glucose levels and weight control.

Reference: Consumer Reports on Health Nov. 2017

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