Contrary to popular belief – or unless you consume a “kaldero” of “kaning lamig – eating cooled rice can actually help you fight fat and lose weight.
Rice, corn, and potatoes, with other unfairly maligned carbs, are at the center of the latest and exciting nutrition breakthrough on the role of a specific type of starch in improving insulin sensitivity, fat metabolism, promoting weight loss, and preventing disease.
All starch is thought to be 100% digested as glucose in the small intestine. New research* reveals that a significant portion is not digested in the small intestine, and instead, is passed on into the large intestine where it becomes a substrate for bacterial fermentation. This type of starch is called “resistant starch” – so named because it “resists” digestion in the body. While this is also true of many other types of fiber, resistant starch has a more powerful impact on weight loss and overall health. Studies show that it can also control blood sugar, boost immunity, and reduce the risk of cancer.
Food with Resistant Starch
- Legumes, e.g. lentils and beans contain the highest amounts of resistant starch (8g per ½ cup)
- Slightly green bananas (6g per small pc)
- Potatoes and yams (4g per ½ cup)
- Whole, unprocessed grains are decent sources of resistant starch, e.g. oats, rye, wheat, barley, brown/red rice (3g per ½ cup)
Keep it Cool
In cooked starchy foods, resistant starch is created during cooling. Cooking triggers starch to absorb water and swell, and as it cools, portions of the starch are converted to a crystalline form that resists digestion. Cooling at room temperature or in the refrigerator will raise resistant starch levels but DO NOT REHEAT! Re-heating will destroy the crystals and induce gelatinization, causing the levels of resistant starch to plummet.
5 Benefits of Eating Kaning Lamig
1. Promotes Calorie Burn and Weight Loss
Resistant starch is bulky and takes up space in the digestive system. Since it is not digested or absorbed, the starch never enters the bloodstream. Unlike other carbohydrates, it does not have the potential for being stored as body fat when you eat more than you can burn. Resistant starch also triggers the release of a satiety-inducing hormone that shuts off hunger.
Unlike some types of fiber, resistant starch gets fermented in the large intestine. This process produces Butyrate, a certain type of short-chain fatty acid that blocks the body’s ability to burn carbohydrates and changes the order in which the body burns food. Butyrate blocks the liver from using carbohydrates first. Instead, stored body fat and recently consumed dietary fat are burned. A study published in the October 2004 issue of Nutrition and Metabolism showed that replacing 5.4% of total carbohydrate intake with resistant starch created a 20% to 30% increasing in fat burning after a meal.
2. Fights Diabetes by improving Insulin Sensitivity
Resistant starch and other fermentable fiber create the so-called “Second Meal Effect,” which is associated with improved and sustained glucose tolerance the next meal or the next day. Blood sugar control translates into more sustained energy.
3. Fights Heart Disease
Blood sugar control also means long-term heart protection because chronic high levels of insulin clog and harden arteries. The consumption of resistant starch is also associated with lower levels of cholesterol and triglycerides.
4. Fights Cancer
Research* shows that butyrate also protects the lining of the colon, making it less vulnerable to genetic damage that can lead to colon cancer. It can also cause a pH drop inside the colon, which boosts calcium and magnesium absorption while blocking the absorption of cancer causing substances.
5. Boosts Immune System
Resistant starch may promote the growth of probiotics, the same kind of healthy bacteria found in yogurt while suppressing “bad” bacteria and their toxic products.
Effects of Resistant Starch, a non-digestible fermentable fiber, on reducing body fat. Keenan MJ, Zhou J, McCutcheon KL, Raggio AM, Bateman HG, Todd E, Jones CK, Tulley RT, Melton S, Martin RJ, Hegsted M.SourceHuman Nutrition and Food Division, School of Human Ecology, Louisiana State University Agriculture Center, Baton Rouge, LA 70803, USA. firstname.lastname@example.org
Resistant Starch: Metabolic Effects and Potential Health Benefits Author: Higgins, Janine A.Source: Journal of AOAC International, Volume 87, Number 3, May 2004 , pp. 761-768(8)
Resistant Starch: The effect on postprandial glycemia, hormonal response, and satiety. Raben A, Tagliabue A, Christensen NJ, Madsen J, Holst JJ, Astrup A. Source Research Department of Human Nutrition, Royal Veterinary and Agricultural University, Frederiksberg, Denmark.
Maki KC, Pelkman CL, Finocchiaro ET, et al. Resistant starch from high-amylose maize increases insulin sensitivity in overweight and obese men. J Nutr. 2012;142(4):717-723.
Nilsson AC, Ostman EM, Holst JJ, Björck IM. Including indigestible carbohydrates in the evening meal of healthy subjects improves glucose tolerance, lowers inflammatory markers, and increases satiety after a subsequent standardized breakfast. J Nutr. 2008;138(4):732-739.
Willis HJ, Eldridge AL, Beiseigel J, Thomas W, Slavin JL. Greater satiety response with resistant starch and corn bran in human subjects. Nutr Res. 2009;29(2):100-105.
Warshaw H. Rediscovering natural resistant starch — an old fiber with modern health benefits. Nutr Today. 2007;42(3):123-128.