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Friday, May 10, 2019

Diabetes: benefits of resistant starch and foods that can help reduceglucose levels

Blood sugar levels in the body can be most affected by your diet. Following a healthy diet, rich in complex carbohydrates, vegetables and fruits with a low glycemic index, is essential for people with diabetes or prediabetes. It is crucial for diabetics to replace the processed carbohydrates of junk food with healthy carbohydrates from whole grains, fruits, and vegetables. Generally, it is advised that diabetics should avoid starch in their daily diets, as it can cause sudden increases in blood sugar levels. This is because simple starches are easily absorbed and digested and release glucose instantaneously into the blood. However, there is a type of starch that diabetics can benefit from resistant starch.

Diabetes: What Is Resistant Starch?

Resistant starch is a type of starch that is not easily digested in the upper digestive tract and, consequently, a small part of it remains in the intestine unchanged. This works as sustenance for the bacteria in the large intestine, which results in benefits for the body. It gives rise to the growth of useful bacteria in the intestine, as well as the release of short-chain fatty acids, which are essential for colon health. There are also several different types of resistant starch. Some types can be consumed through dietary sources, while others are manufactured synthetically by chemical processes. The main benefit of resistant starch comes from the fact that it is a soluble and fermentable fiber.

Benefits Of Resistant Starch For Diabetics

Resistant starch is important for feeding the cells lining the colon. However, it is also said to have a number of powerful health benefits, including improving insulin sensitivity in patients with diabetes. Here is how resistant starch can help diabetes patients:

1. Improves Glucose Metabolism

It has been said that foods with resistant starch in them reduce the peaks of blood sugar after the meal. It is also known that resistant starch improves the body's ability to respond to the hormone insulin, which is responsible for metabolizing sugars and keeping blood sugar levels under control. A 2010 study, published in the journal Diabetic Medicine, concluded that consumption of resistant starch improved insulin sensitivity in patients with metabolic syndrome.

2. Help to lose weight

Foods rich in resistant starch tend to be low in calories. It has been shown that resistant starch promotes feelings of fullness or fullness, therefore, keeps hunger at bay and helps you lose weight by making them eat fewer calories. Losing weight can help diabetics better control the disease since weight loss improves the body's ability to respond effectively to insulin.

Diabetes Diet: Foods Rich In Resistant Starch

These are some of the foods that diabetics can add to their diet to improve their intake of resistant starch and the respective amounts of resistant starch in them *:

1. Raw banana and banana flour: they contain 4.7 g and 42 g of resistant starch, respectively.

2. Oats and oats: 17.6 gm and 0.5 gm respectively.

3. Lentils: 5 gm

4. Cooked White Beans:7.4 gm

5. Cooked Pearl Barley (Jau): 3.2 gm

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