My favorite is Loning
Follow us
When it comes to “carbohydrates,” many people shy away, worried that eating too much will lead to weight gain and increased blood sugar, even considering it 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 also help reduce fatty liver—resistant starch!
This type of carbohydrate
can reduce fatty liver and aid in weight loss
In 2023, a study published in the journal “Cell Metabolism” by researchers including Jia Weiping from the Sixth People’s Hospital affiliated with Shanghai Jiao Tong University School of Medicine showed that a diet rich in resistant starch can alter gut bacteria composition and reduce triglycerides and liver enzyme levels associated with liver damage and inflammation, alleviating fatty liver.â‘
After a 4-month experiment, the study found that compared to the control group, resistant starch significantly reduced participants’ intrahepatic triglyceride levels, with an absolute reduction of 9.08% and a relative reduction of 39.42%, as well as significantly lowering participants’ weight, BMI, and fat content.
Additionally, participants in the resistant starch group showed improvement in liver damage. Moreover, the total cholesterol, triglycerides, low-density lipoprotein, and high-density lipoprotein levels in participants of the resistant starch group also improved, alleviating dyslipidemia.
Furthermore, a study published in “Nature Metabolism” in February 2024 by Jia Weiping, Li Huating, and others showed that just 8 weeks of resistant starch supplementation can aid in weight loss and improve insulin resistance in overweight individuals, with the benefits of resistant starch related to changes in gut microbiota composition.â‘¡
The study 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, participants’ glucose tolerance and insulin sensitivity were also significantly improved.
This “magical carbohydrate”
is found in which foods?
Resistant starch, simply put, is a type of starch that is difficult to digest. Resistant starch is found in many natural foods, and the following foods rich in resistant starch have a slow impact on blood sugar and provide a strong feeling of fullness, making them quality staple foods.â‘¢
1. Whole grains
Recommended foods: oats, sweet corn, barley, wheat, sorghum, etc.
Generally, unprocessed whole grains and seeds contain resistant starch. It is recommended to maintain an intake of 1/4 or 1/2 whole grains in three meals a day, ensuring at least one meal includes whole grains.
Tip: Simply consuming whole grains can be hard to digest; pairing them with rice is more acceptable. Cook rice and whole grains in a 1:0.5 ratio to make rice or porridge for better taste and blood sugar control.
