Cook pasta or rice and let it cool overnight in the refrigerator may be the key to making these foods healthier, according to recent studies. The practice leads to the formation of resistant starches, a healthier version of natural starches, associated with benefits such as lower blood sugar, better gut health and potential reduced risk of certain types of cancer.
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Mainly because the transformation of starches occurs due to changes in the structure of starchy foods. when they are cold, according to experts such as Balazs Bajka, an intestinal physiologist at King’s College London. Resistant starch, a form of fiber, is naturally present in many plant foods, such as whole grains, beans, nuts and green bananas.
By compressing starch molecules during cooling, they become more difficult to digest, resulting in resistant starches. This characteristic means that these starches do not significantly increase the levels of
Kimberley Rose-Francis, a nutritionist specializing in diabetes, highlights that resistant starches, because they are not easily digested, remain in the intestines, where they feed beneficial bacteria.
In this way, this process promotes the growth of these bacteria and the production of molecules associated with benefits such as lower cholesterol levels, reduced inflammation and better health intestinal.
Studies also suggest that resistant starches may play a role in reducing the risk of certain types of cancer.
Recent research involving people with Lynch Syndrome, a genetic condition that increases the risk of cancer, revealed that those who consumed Resistant starch supplements were half as likely to develop other types of cancer, especially of the upper gastrointestinal tract.
In addition to the health benefits, the cooking and cooling technique effectively increases the fiber content of foods. Mindy Patterson, associate professor of nutrition and food sciences at Texas Woman’s University, points out that fiber, especially in the form of resistant starch, it is associated with benefits such as lower risk of heart disease, type 2 diabetes and some types of cancer.
Experts recommend including more fiber in the diet, whether in the form of resistant starch or not, highlighting that this practice can be especially useful for people with type 2 diabetes or pre-diabetes.
Lastly, for those who avoid starchy foods due to fear of spiking sugar levels in blood, the cooking and cooling technique offers a promising approach, according to nutritionists.
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