When it comes to “carbohydrates”
many people avoid them
worried that eating too much will make them gain weight and raise blood sugar levels
even seeing them as “stumbling blocks” on the path to health
In fact, there is a type of “carbohydrate”
that not only will not cause obesity
but can even help reduce fatty liver
that is——resistant starch
This type of carbohydrate can alleviate fatty liver and aid in weight loss
A study published in the journal “Cell Metabolism” showed that a diet rich in resistant starch can change the composition of gut bacteria and reduce triglyceride and liver enzyme levels associated with liver damage and inflammation, thereby alleviating fatty liver.
The research found that, compared to the control group, resistant starch significantly reduced the intrahepatic triglyceride levels of participants, with an absolute decrease of 9.08% and a relative decrease of 39.42%. It also significantly reduced participants’ weight, BMI, and fat content.
Moreover, participants in the resistant starch group also showed improvements in liver damage. Not only that, but total cholesterol, triglycerides, low-density lipoprotein, and high-density lipoprotein also improved in participants of the resistant starch group, relieving dyslipidemia.
Additionally, a study published in “Nature Metabolism” 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.
The study found that participants who supplemented with resistant starch for 8 weeks lost an average of 2.8 kilograms in weight, and their fat mass and waist circumference significantly decreased. Additionally, participants’ glucose tolerance and insulin sensitivity improved significantly.
Which foods
contain resistant starch?
Resistant starch is, simply put, a type of indigestible starch. It is found in many natural foods, and the following types of food rich in resistant starch raise blood sugar slowly and provide a strong sense of fullness, making them suitable as high-quality staple foods.
01
Whole grains
Recommended foods: oats, sweet corn, barley, wheat,
sorghum, etc.
Generally, unprocessed whole grains and seeds contain resistant starch. It is recommended to include 1/4 or 1/2 whole grains in three meals a day, with at least one meal containing whole grains.
Tip: Simply consuming whole grains may be hard to digest; pairing them with rice is more easily accepted. Rice and whole grains can be cooked in a 1:0.5 ratio to make rice or porridge, which tastes better and can help control blood sugar.
