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When it comes to “carbohydrates,” many people shy away, worrying that eating too much will lead to weight gain, raise blood sugar levels, and even see it as a “stumbling block” on their path to health. In fact, there is a type of “carbohydrate” that not only won’t cause weight gain but can even help reduce fatty liver, and that is—resistant starch!
This type of carbohydrate
Can reduce fatty liver and aid weight loss
In 2023, a study published by researchers including Jia Weiping from the Sixth People’s Hospital affiliated with Shanghai Jiao Tong University School of Medicine in the journal Cell Metabolism showed that a diet rich in resistant starch can alter the composition of gut bacteria and reduce triglycerides and liver enzyme levels associated with liver damage and inflammation, alleviating fatty liver.â‘
After a 4-month experiment, the researchers found that compared to the control group, resistant starch significantly reduced the liver triglyceride levels in participants, with an absolute decrease of 9.08% and a relative reduction of 39.42%. It also significantly lowered participants’ weight, BMI, fat content, and more.
In addition, participants in the resistant starch group also showed improvement in liver damage. Moreover, total cholesterol, triglycerides, low-density lipoprotein, and high-density lipoprotein levels improved, alleviating dyslipidemia.
Furthermore, in February 2024, Jia Weiping, Li Huating, and others published research in the journal Nature Metabolism showing that just 8 weeks of resistant starch supplementation can aid weight loss and improve insulin resistance in overweight individuals, with the benefits of resistant starch being related to changes in gut microbiota composition.â‘¡
The research found that participants who supplemented with resistant starch for 8 weeks lost an average of 2.8 kilograms, with significant reductions in fat mass and waist circumference. Additionally, there were significant improvements in participants’ glucose tolerance and insulin sensitivity.
This “magical carbohydrate”
Where can it be found?
Resistant starch is simply a type of hard-to-digest starch. It is found in many natural foods, and the following food items rich in resistant starch are known to raise blood sugar levels slowly and provide a strong sense of fullness, making them excellent staple foods.â‘¢
1. Whole grains
Recommended foods: oats, sweet corn, barley, wheat, sorghum, etc.
Unprocessed whole grains and seeds generally contain resistant starch. It is recommended to include 1/4 to 1/2 of whole grains in three meals a day, ensuring at least one meal contains whole grains.
Tip: Simply eating whole grains can be hard to digest; pairing them with rice makes them more palatable. Cook rice and whole grains in a ratio of 1:0.5 to make rice or porridge for better taste and blood sugar control.
