Have you been told that managing blood sugar and weight means cutting out carbs entirely? Not so fast! When sourced correctly and combined with high-fiber foods, carbohydrates can be powerful allies in your health journey.

This article explores how you can use resistant starch, a unique type of carb with impressive benefits for blood sugar control and weight management. We'll also share a simple "Metabolic Rewiring Carb Secret" that can be easily incorporated into your meals.

Why Low-Carbs Aren't the Answer

Many people believe that low-carb is the only way to manage blood sugar and weight. However, strict low-carb diets can often lead to feelings of deprivation, making them difficult to sustain long-term. Additionally, complex carbohydrates, when chosen wisely, provide your body with essential energy and fiber, both crucial for overall health.

The Secret Weapon: Resistant Starch

So, what's the "Metabolic Rewiring Carb Secret" we mentioned? It's resistant starch. Unlike regular starches, resistant starch isn't fully digested by your body. Instead, it acts more like a type of soluble fiber, feeding the friendly bacteria in your gut and promoting the production of short-chain fatty acids (SCFAs) like butyrate. Butyrate is a chemical that the good, health-promoting bacteria in your gut thrive on!

These SCFAs play a significant role in gut health and have been linked to numerous health benefits, including:

• Reduced risk of type 2 diabetes: Resistant starch can help regulate blood sugar levels and improve insulin sensitivity, potentially reducing the risk of developing type 2 diabetes or mitigating its effects in those already diagnosed.
• Improved blood sugar management: Studies suggest that resistant starch can lower blood sugar levels after meals and help manage overall blood glucose concentrations.
• Weight management: Resistant starch may promote feelings of fullness and satiety, potentially aiding in weight loss efforts.
• Enhanced gut health: Resistant starch acts as a prebiotic, feeding good gut bacteria and promoting a healthy gut microbiome.

Unlocking the Power: How to Get More Resistant Starch

The good news is that incorporating resistant starch into your diet is simple! Here are some key strategies:

• Embrace certain whole grains: Oats, barley, and sorghum are naturally high in resistant starch.
• Beans and legumes: These dietary staples are excellent sources of fiber and resistant starch. Be sure to soak and cook them thoroughly to reduce lectins and other anti-nutrients. Top picks include pinto beans, black beans, soybeans, and garden peas. Fava beans are particularly high in resistant starch, offering 7.72-12.7 grams per 3.5-ounce serving when deep-fried or roasted. 
• The "Cool Trick": Here's the Metabolic Rewiring Carb Secret in action! Cooking and then cooling certain starchy foods significantly increases their resistant starch content. This applies to:
  • Potatoes: Cook them in bulk and let them cool completely for at least a few hours.
  • Rice: Similar to potatoes, prepare rice in advance and allow it to cool after cooking. Brown rice offers additional nutritional benefits compared to white rice).
  • Pasta, sweet potatoes, and corn tortillas: These starchy options can also benefit from the cool trick.

A Time-Saving Tip: Prepare a large batch of resistant-starch-rich foods like pasta, rice, or potatoes over the weekend. Cool them down and then enjoy them throughout the week with vegetables and protein for complete meals.

The Resistant Starch Advantage: How Much Do You Need?

There isn't a single recommended daily intake of resistant starch. Studies typically involved participants receiving 10-60 grams per day, with benefits observed at intakes of at least 20 grams. The average American consumes around 5 grams daily, while Europeans and Australians average 3-9 grams. Interestingly, some populations, like people in rural South Africa, may consume as much as 38 grams per day.

A healthy diet requires a balance of macronutrients, including carbohydrates. If you're pre-diabetic or have type 2 diabetes, consider how incorporating resistant starches in your diet can help you eat foods you enjoy while promoting healthy blood sugar levels. 

As always, you know your body best. Monitor your blood sugar and respond accordingly. 

Other High Performance Health Journal articles you may find valuable: 

Stacy & Markus: Empowering Your Health Journey

We are Stacy and Markus, a team with a combined 30 years of experience in health and wellness.

Stacy and Markus employ metabolic rewiring to empower diabetes remission and weight loss for peak performance without trial and too much error.

Stacy, a licensed East Asian Medicine Practitioner with a Master's in Acupuncture, and Markus, an MIT graduate with a background in molecular biology, bring a unique blend of Eastern and Western perspectives to accelerate your journey to optimal health.