{"id":135648,"date":"2024-05-21T10:07:10","date_gmt":"2024-05-21T10:07:10","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=135648"},"modified":"2024-05-21T10:09:39","modified_gmt":"2024-05-21T10:09:39","slug":"resistant-starchy-foods-play-a-significant-role-in-managing-diabetes-and-promoting-good-health-by-dr-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/resistant-starchy-foods-play-a-significant-role-in-managing-diabetes-and-promoting-good-health-by-dr-harold-gunatillake\/","title":{"rendered":"Resistant starchy foods play a significant role  in managing diabetes and promoting good  health. &#8211; By Dr. Harold Gunatillake"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"color: #800000;\"><strong>Resistant starchy foods play a significant role in managing diabetes and promoting good health. &#8211; By Dr. Harold Gunatillake<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\" wp-image-77916 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2021\/11\/Harold-Gunethilake.jpg\" alt=\"Harold-Gunethilake\" width=\"110\" height=\"110\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: 'comic sans ms', sans-serif; font-size: 20px; color: #333300;\"><i><span style=\"font-weight: 400;\">Scientists have discovered a simple\u00a0\u00a0<\/span><\/i><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: 'comic sans ms', sans-serif; font-size: 20px; color: #333300;\"><i><span style=\"font-weight: 400;\">way to cook rice that dramatically\u00a0\u00a0<\/span><\/i><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: 'comic sans ms', sans-serif; font-size: 20px; color: #333300;\"><i><span style=\"font-weight: 400;\">cuts the calories. <\/span><\/i><i><span style=\"font-weight: 400;\">\u00a0<\/span><\/i><\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/2aaRAmQosJc?si=_YNoFWX5LbSmxtY0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Hello viewers, today&#8217;s topic may come as a shock, but it will be welcome news for\u00a0 people with diabetes who are often restricted in their dietary choices. Your\u00a0 endocrinologist will tell you you must limit your carbohydrate intake to low-glycemic\u00a0 index (GI) foods and control your gastric load (GL).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">As you know, all dietary carbohydrates are broken down into glucose and absorbed\u00a0 through the gut into the portal veins, which then go directly to the liver.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">When glucose is absorbed into the bloodstream, it causes an immediate spike in\u00a0 blood sugar levels, especially in people with diabetes. This can lead to a range of\u00a0 symptoms and, if not managed, can have serious long-term effects on health.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">In the long term, repeated spikes in your blood sugar <\/span><span style=\"font-weight: 400;\">can cause heart problems,\u00a0 kidney problems, problems with eyesight, and nerve issues like neuropathy, where\u00a0 you lose feeling in your fingers and toes.\u00a0\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">What happens if the blood sugar is too high?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Hyperglycemia occurs when blood glucose levels become too high. It can affect\u00a0 people of any age and cause a range of symptoms, including excessive thirst,\u00a0 hunger, fatigue, and an urge to urinate in more significant amounts than usual.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">You can manipulate such carbs to resistant starch, which resists digestion in the\u00a0 small gut and leads to fermentation by the beneficial bacteria in the large gut.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">This unique property means it doesn\u2019t cause the rapid spikes in blood glucose levels\u00a0 typical of other carbohydrates, making it particularly beneficial for individuals with\u00a0 diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">When foods like your favourite biryani, fried rice and lumpia rice are cooked and\u00a0 then cooled overnight, the starch undergoes a transformation that increases its\u00a0 resistance to digestion. This process slows down glucose absorption into the\u00a0 bloodstream, providing a more stable energy release and preventing the sharp sugar\u00a0 spikes that can be detrimental to diabetic health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">However, the benefits of resistant starch extend beyond blood sugar control. In the\u00a0 large intestine, resistant starch acts as a prebiotic, feeding the good bacteria in the\u00a0 gut. These beneficial microorganisms, in turn, ferment the starch and produce short chain fatty acids (SCFAs) such as acetate, propionate, and butyrate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">SCFAs have several health benefits, including:\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400; font-size: 16px; color: #000000;\"> Nourishing Colon Cells: Butyrate, in particular, is the preferred energy source\u00a0 for the cells lining the colon, helping to maintain a healthy intestinal barrier.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400; font-size: 16px; color: #000000;\"> Reducing Inflammation: SCFAs can help reduce inflammation in the gut,\u00a0 which is beneficial for preventing inflammatory bowel diseases.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400; font-size: 16px; color: #000000;\"> Protecting Against Cancer: SCFAs protect against colorectal cancer by\u00a0 nourishing colon cells and reducing inflammation.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">In summary, resistant starch is a powerful ally for people with diabetes and those\u00a0 looking to improve their gut health. It offers a way to manage blood sugar levels\u00a0 naturally while supporting the growth of beneficial gut bacteria and promoting\u00a0 overall colon health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">So, how do you make resistant starch in foods like biriyani and lumprai or just plain\u00a0 rice?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Well, research has shown that cooking white rice with coconut oil, then allowing it to\u00a0 cool and be reheated, decreases the glycemic index and increases the levels of\u00a0 resistant starch \u2013 a prebiotic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">This applies to all starchy foods like potatoes and pasta, and you may want to\u00a0 consider cooking them a day or two before you want to eat them. Cooling these\u00a0 foods in the fridge overnight or for a few days may increase their resistant starch\u00a0 content.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">A cup of white rice has about 200 calories\u2014not insignificant, considering it\u2019s most\u00a0 often used as a small part of a larger dish. But there\u2019s an easy, natural way to make\u00a0 rice less caloric: add a little fat, then let it cool. According to research presented at\u00a0 the American Chemical Society\u2019s national meeting, using a few drops of coconut oil\u00a0 and a refrigerating overnight can slash calories by as much as 60%.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Rice comprises digestible starch and this modification by adding a few drops of\u00a0 coconut oil, refrigerating overnight, makes the starch more resistant to digestion and\u00a0 absorption.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Recent research suggests that cooking with a tablespoon of coconut oil may be\u00a0 essential for weight control by making the rice, resistant to digestion and absorption as mentioned earlier. Humans do not have the enzymes to digest resistant starch, so\u00a0 it is not transformed into sugar and absorbed quickly in the bloodstream like\u00a0 digestible starch. Instead, it bypasses the small intestine and is metabolised in the\u00a0 colon by beneficial bacteria, fermented into short-chain fatty acids that feed healthy\u00a0 colonies of gut bacteria. The more resistant starch a food has, the fewer calories our\u00a0 bodies will absorb from that starch. Resistant starch is plentiful in legumes, beans,\u00a0 whole grains, uncooked potatoes and unripe bananas.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Researchers from the College of Chemical Sciences in Sri Lanka wanted to figure out\u00a0 if they could convert some of rice\u2019s digestible starch into the non-digestible type,\u00a0 making it less caloric. By testing out 38 different kinds of rice and simulating human\u00a0 digestion in a test tube, they devised a recipe for the least caloric way to cook rice:\u00a0 drop a teaspoon of coconut oil into boiling water, then add half a cup of non-fortified white rice and cook it for about 40 minutes. After cooking, stick it in the fridge for 12\u00a0 hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Here\u2019s how it works: the glucose units in hot cooked rice have a loose structure, but\u00a0 when it cools down, the molecules rearrange into very tight bonds more resistant to\u00a0 digestion, says Pushaparaja Thavarajah, PhD, who supervised the study. Scientists\u00a0 already know that it works in potatoes, but in a new study, researchers thought\u00a0 adding fat like coconut oil could add extra protection. It seemed to. The fat molecule\u00a0 wedges its way into the rice, Thavarajah says and provides a barrier against quick\u00a0 digestion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Thevarajah, a professor at the College of Chemical Sciences in Sri Lanka, and his\u00a0 mentor, James, have been tinkering with a new way to cook rice that can reduce its\u00a0 calories by as much as 50 percent and even offer a few other added health benefits.\u00a0 The ingenious method, which is based on a simple manipulation of chemistry,\u00a0 involves only a couple of easy steps in practice, as mentioned earlier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Making rice starch more resistant has other perks besides cutting calories. It\u2019ll also\u00a0 feed your good bacteria. \u201cThe resistant starch is an excellent substrate, or energy\u00a0 source, for the bacteria inside the human gut,\u201d says Thavarajah.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Best of all, the researchers found that reheating the rice didn\u2019t change the levels of\u00a0 resistant starch\u2014so the calorie hack is safe for leftovers, too.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Leaving aside the nitty-gritty of research done, what you and I are interested in is,\u00a0 \u201cCan we eat biriyani and yellow rice, pilaf style of rice and lumpia, even daily and\u00a0 keep our weight down, and keep our sugar controlled in the blood, especially among\u00a0 people with diabetes who are told to avoid such foods.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">You cannot go to a restaurant, eat biriyani, fried rice, or lumprai, and expect your\u00a0 blood sugar not to rise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">For the rice to be resistant and have its benefits, it is essential to keep the cooked\u00a0 rice in the fridge overnight and eat it the next day after warming, which will not be practical in a restaurant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">The prospect of less caloric rice is a big deal. Obesity rates are rising around the\u00a0 world, particularly in the developing world, where people rely more heavily on\u00a0 cheaper food staples. China and India, already seeing rising obesity problems, are\u00a0 huge rice consumers. Rice, of course, is not the sole cause of weight gain. But\u00a0 reducing the number of calories in a cup of rice by even as little as 10 per cent could\u00a0 have an enormous impact on future generations, says Thavarajah.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Our grandmothers knew this. They believed that the leftover rice in the cooked clay\u00a0 pot, referred to as&#8217; Dankuda\u2019 in Sinhalese, was healthy to eat the next day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">If prepared as mentioned earlier, people with diabetes can guilt-free enjoy their\u00a0 favourite fried rice, biryani, or lumprai.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Cooking starchy foods like potatoes, rice, and pasta and then cooling them in the\u00a0 refrigerator overnight can increase their resistant starch content. It\u2019s okay to reheat\u00a0 these foods before eating, as reheating does not decrease the amount of resistant\u00a0 starch\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">So, until we meet again, goodbye for now.\u00a0<\/span><\/p>\n<p><strong><span style=\"color: #800000;\">Website: <a style=\"color: #800000;\" href=\"https:\/\/doctorharold.com\/\" target=\"_blank\" rel=\"noopener\">www.Doctorharold.com<\/a><\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u00a0<span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/websitedesigns.com.au\/elankanew\/elanka-newsletter-sign-up\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"font-size: 18px;\">Click here to receive your free copy of the eLanka Newsletter twice a week delivered directly\u00a0to\u00a0your\u00a0inbox!<\/span><\/strong><\/a><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Resistant starchy foods play a significant role in managing diabetes and promoting good health. &#8211; By Dr. Harold Gunatillake Scientists have discovered a simple\u00a0\u00a0 way to cook rice that dramatically\u00a0\u00a0 cuts the calories. \u00a0 Hello viewers, today&#8217;s topic may come as a shock, but it will be welcome news for\u00a0 people with diabetes who are [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":135649,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[65006,65005,65009,65000,65001,65003,65002,61114,65004,65008,64999,65007],"class_list":{"0":"post-135648","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-benefits-of-resistant-starch","10":"tag-cooking-rice-with-coconut-oil","11":"tag-cooking-tips-for-diabetics","12":"tag-diabetes-management","13":"tag-health-benefits-of-resistant-starch","14":"tag-how-to-cook-rice-for-diabetics","15":"tag-low-glycemic-index-foods","16":"tag-prebiotic-foods","17":"tag-reduced-calorie-rice","18":"tag-resistant-starch-and-gut-health","19":"tag-resistant-starchy-foods","20":"tag-stable-blood-sugar-levels","21":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Resistant starchy foods play a significant role in managing diabetes and promoting good health. - By Dr. Harold Gunatillake - eLanka<\/title>\n<meta name=\"description\" content=\"Hello viewers, today&#039;s topic may come as a shock, but it will be welcome news for\u00a0 people with diabetes\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistant starchy foods play a significant role in managing diabetes and promoting good health. - By Dr. Harold Gunatillake\" \/>\n<meta property=\"og:description\" content=\"Hello viewers, today&#039;s topic may come as a shock, but it will be welcome news for\u00a0 people with diabetes\" \/>\n<meta property=\"og:url\" content=\"https:\/\/websitedesigns.com.au\/elankanew\/resistant-starchy-foods-play-a-significant-role-in-managing-diabetes-and-promoting-good-health-by-dr-harold-gunatillake\/\" \/>\n<meta property=\"og:site_name\" content=\"eLanka\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/eLanka.com.au\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-21T10:07:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-21T10:09:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2024\/05\/Resistant-starchy-foods-play-a-significant-role-in-managing-diabetes-and-promoting-good-health.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"eLanka admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"eLanka admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/websitedesigns.com.au\/elankanew\/resistant-starchy-foods-play-a-significant-role-in-managing-diabetes-and-promoting-good-health-by-dr-harold-gunatillake\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/websitedesigns.com.au\/elankanew\/resistant-starchy-foods-play-a-significant-role-in-managing-diabetes-and-promoting-good-health-by-dr-harold-gunatillake\/\"},\"author\":{\"name\":\"eLanka admin\",\"@id\":\"https:\/\/websitedesigns.com.au\/elankanew\/#\/schema\/person\/f6e635b74ab35ef88a68a9973cacc5bd\"},\"headline\":\"Resistant starchy foods play a significant role in managing diabetes and promoting good health. &#8211; 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