As of: April 2, 2024, 6:30 a.m
By: Laura Knops
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According to a recent study, potatoes, pasta and rice from the day before can help you lose weight. Resistant starch appears to boost metabolism.
Those who want to lose weight often avoid pasta, rice and potatoes. After all, carbohydrates are supposed to be responsible for the extra pounds ending up on the hips - at least that's a common assumption. But foods like potatoes - especially those from the day before - contain not only carbohydrates but also a lot of fiber in the form of resistant starch. This keeps you full for a long time and is also said to help you lose weight, as a German-Chinese research team has now found out in a current clinical study. The results were published in the journal “
Nature Metabolism
.”
Healthy fiber: Resistant starch in potatoes, pasta and rice
Resistant starch in pasta reheated from the previous day appears to help with weight loss. You don't have to go without carbohydrates during a diet. © Panthermedia/Imago
Resistant starch is said to boost metabolism, balance blood sugar and have a positive effect on the intestinal microbiome. In the long term, the nutrient found in potatoes and pasta can also help you lose weight. The background: If starchy foods cool down after cooking and are reheated the next day, the proportion of starch also increases. So the food becomes even healthier. While ordinary starch is digested in the small intestine, resistant starch enters the large intestine undigested. There it is gradually fermented by bacteria. This not only benefits the intestinal flora, but also digestion.
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Although it has long been unclear what health impact resistant starch has, according to the
Ärzte Zeitung
, previous studies have shown that an increased proportion of the nutrient can counteract diabetes and obesity. As part of the current study, researchers analyzed the influence of a dietary supplement based on resistant starch on obesity and other metabolic properties.
New weight loss trick? Incorporate resistant starch into your diet
During the 20-week study period, the 37 overweight participants received a balanced diet of three meals per day that met guidelines for the prevention and treatment of overweight and obesity in adults. During this time, they also received 40 grams of resistant starch per day for eight weeks and no added resistant starch for another eight-week period.
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The result: During the resistant starch diet, the participants lost an average of around 2.8 kilograms. In the test subjects, insulin sensitivity also improved, the structure of the microbiome changed and the metabolism was boosted. According to the study authors, this is due to the effect of individual intestinal bacteria. If the diet was changed again, the positive effects also decreased.
Results can be integrated into everyday life: Eat more resistant starch
“Resistant starch as a source of fiber can be easily used at home, for example by reheating cold potatoes. This can help us get the recommended daily amount of 30 grams of fiber. It seems plausible to me that this could have long-term positive effects on our metabolism and possibly also result in a slight weight reduction,” explains Professor Dr. Christian Sia, Director of the Institute for Nutritional Medicine at the
University Hospital Schleswig Holstein
.
According to Stefan Kabisch, expert at the German Center for Diabetes Research (DZD)
, it is not necessary to supplement fiber with the help of special dietary supplements
. “An overall diet rich in fiber with whole grain products and legumes as an energy source as well as lots of vegetables and some fruit is more effective in many metabolic aspects and easier to implement in the long term than a dietary supplement,” says Dr. Stefan Kabisch. Although the results of the study are promising, the study authors themselves criticize the fact that the study is only a very small study. The results therefore did not allow any causal conclusions.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.