Obesity is a growing epidemic disease in the present world. More than one-third, that is, approximately 36,5% of the American population are obese. Especially a significant chunk of the children and adolescent population also suffers from obesity. Hence new reformed ways are needed to tackle the problem of obesity. Several comorbidities accompany modern-day obesity, like enhanced blood sugar levels, less insulin activity, and cardiovascular diseases. Preventions like vigorous weight loss activities might improve obesity. However, weight loss activities often enhance comorbidities that pose a question on the individual’s overall health. Once the weight gets reduced, it is crucial to maintain it. Here, weight management comes into play, which focuses on the energy intake required by an individual to maintain a certain weight.
Changes in food and lifestyle are the key to maintain the appropriate weight. Starches called resistant starches can be significantly beneficial for the management of weight. Resistant starches are not digested in the body, which aids in weight management. Similarly, fibers can help in weight loss and have specific health benefits like lowered blood pressure and improved blood circulation.
The human diet is usually rich in starch. Starch is composed of long-chain glucose molecules. While the stomach effectively digests starch in the body, not all of it gets digested. Resistant starch is the starch molecule that escapes the digestion process and is directly transferred to the bowel. The resistant starch travels to the gut, where friendly bacteria are present. It acts as a feeder for these friendly gut bacteria. The bacteria digest the resistant starch, which results in short-chain fatty acids, which helps in effective fat burning.
Resistant starch is naturally present in foods such as bread, corn flakes, puffed wheat cereals, oats, white beans, lentils, raw bananas, and potato chips. Resistant starch has fewer calories than regular starch and aids in weight management in the following ways:
Improved insulin sensitivity â€“ Starch upon digestion gets broken down into sugar. However, the stomach does not digest resistant starch. Hence, it leads to reduced blood sugar levels in the body. The reduced sugar levels improve the sensitivity of insulin. The greater the sensitivity index of insulin, the more efficiently it is used by the body to lower blood sugar levels after a meal.
Reduced appetite-resistant starch gives a feeling of fullness, due to which one ends up consuming less food.
Often on the consumption of dietary fibers, one feels full. The same effect is induced by resistant starch. Eating 30g of starch each day can help reduce hunger hormones in overweight individuals and prevent unnecessary binging of food.
Burning fat â€“ Replacing carbohydrates with food rich in resistant starch helps to cut on fats.
Feed for gut bacteria â€“ As mentioned earlier, resistant starch acts as a feed for gut bacteria which aids in improving digestion and overall metabolism. It also reduces harmful bacteria and other problems like blood pressure.
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