Cooked and Cooled Rice: High In Resistant Starch
Most of the carbs you consume, such as those in grains, pasta, and potatoes, are starches.
Some types of starch are resistant to digestion, hence the term resistant starch.
However, only a few foods contain high amounts of resistant starch.
Furthermore, the resistant starch in foods is often destroyed during cooking.
Rice is another low cost and convenient way to add resistant starch to your diet.
One popular preparation method is to cook large batches for the entire week.
Not only does this save time, but the resistant starch content is also increased when the rice is left to cool over time.
Brown rice may be preferable to white rice due to its higher fiber content. Brown rice also provides more micronutrients, such as phosphorus and magnesium.
Rice is a good source of resistant starch, especially when it’s left to cool after cooking.
Resistant starch is a unique type of starch with impressive health benefits.
There’s no formal recommendation for the intake of resistant starch.
Study participants typically received 10–60 grams per day. Health benefits were observed with a daily intake of at least 20 grams, but an intake as high as 45 grams per day was also considered safe.
Many Americans get about 5 grams each day, some Europeans may get 3–6 grams, and daily intake for Australians ranges from 3–9 grame.
On the other hand, the average daily intake for Chinese people is almost 15 grams. Some rural South Africans may get 38 grams of resistant starch per day, according to a small study.
Get more resistant starch in your diet by consuming foods high in the nutrient or by cooking other starchy foods and letting them cool before eating them.