Nutrition Videos

At least two out of three people who come to my office or make an appointment with me online proudly tell me that they have cut out starch or carbs. Because everyone knows that starch or carbohydrates are fattening. How would you feel if I told you that starch does the exact opposite? So, that starch makes you lose weight? Stay with me for a moment and I'll explain exactly what I mean. Most carbohydrates in our diet, or at least in a proper diet, should come from starch. Starch is made up of small pieces of glucose joined one after the other in your chain. During digestion, starch is broken down into glucose, and the glucose is absorbed and released into the circulation for use by cells. However, this is not the case with all starch. There is a special type of starch that is resistant to digestion and is called "resistant starch". The benefits of this starch are obvious. You eat carbs and don't absorb them. As if to say that you eat and you don't get fat! If only that was the benefit it would be great. But studies show that resistant starch has additional health benefits. Because resistant starch is not subject to our own digestion, but is subject to the digestion of gut microbes, positively influencing our gut flora. Recent studies have shown that when we consume resistant starch it leads to lower insulin, lower glucose, reduced appetite, improved digestion, improved heart and brain health and a host of other health benefits. We believe that the benefits of resistant starch are comparable to the benefits of water-soluble fiber, which we all know how important it is to our health and how it positively affects a number of health indicators. But the most important thing is that resistant starch, after passing through the small intestine unchanged, enters the large intestine, where the good bacteria use it as food to grow and at the same time produce and release butyric acid, a substance that is extremely useful for colon cells. At the same time butyric acid lowers the pH of the colon and generally creates a climate within the colon that prevents the growth of cancer cells, significantly reducing the likelihood of bowel cancer, which I recall is the fourth most common cancer in the world. It's not a little! There are also studies that support that in addition to bowel cancer, which affects us all, butyric acid also reduces the likelihood of ulcerative colitis, Crohn's disease, constipation, diverticulitis and diarrhea. But butyric acid, and the other similar substances produced, if not used by the cells of the large intestine, pass into the bloodstream and appear to provide more important health benefits. Several early studies show that butyric acid protects heart and brain health, as well as improving mood and sleep quality. Studies also show that butyric acid and similar substances help with weight loss because resistant starch has half the calories of regular starch. But do not rush to buy butyric acid from the food supplement stores because I warn you that its taste is unacceptable. I've had the misfortune of trying it in powder form in the past and it was one of the worst things out there ouch my tongue! The secret is to eat resistant starch in your diet so that butyric acid is produced where it is needed and useful. So, the only solution is to consume foods that are rich in resistant starch, which are legumes and oats. I've said many times how good legumes are for health that you should eat them as often as you can, and the way to increase the resistant starch content is to cook them and eat them either at room temperature or cold.In other words, do not eat them hot immediately after cooking. Let them cool down a lot or even put them in the fridge. In this way, the resistant starch they contain increases significantly. You can do the same with the potatoes, which you boil and then let them come to room temperature or even better put them in the fridge. this way their resistant starch content will skyrocket. That way you get all the benefits I mentioned of resistant starch. But there are other secrets to finding foods that will help you lose weight and if you are interested in this topic you should definitely watch the video that is shown to my right right now. Thank you very much.