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Home » Lose Weight » Feed your gut and lose weight – Bangor Daily News (blog)

Are you constantly hungry, dealing with cravings, experiencing various aches and pains and ready for a nap after eating? Do you want to shrink your waist line and feel better? Heck, do you really just want to feel better and lose weight as an afterthought?

Then its time to focus on your gut. And I dont mean what might be adding inches to your waistline. I literally mean your gut your intestines. You would think that it might be some other more worthy organ like the liver or the kidneys that has that dubious honor of making us feel better but it turns out it really is in your intestines your colon to be specific and the good gut bacteria that lives there that we want to nurture.

Evidence supports that an unhealthy gut microbiome may contribute to obesity.

Restoring the gut biome will help you lose weight. All your gut needs is more resistant starch. Eating resistant starch will help you body burn its stores of body fat.

As mentioned in my last blog, resistant starch (RS) is a type of fiber that resists digestion. Eating a small amount of resistant starch with every meal will not only keep you fuller longer, but it will prevent some of the starch in your meal from being digested.

This is a painless way to improve your health and it doesnt come in a pill or increase your food budget.

Eating foods high in resistant starch nourishes the healthy bacteria in your colon too. When the bacteria digests RS it makes a special compound called butyrate. Butyrate is like a soldier in your body, fighting cancer, making your colon wall stronger and reducing inflammation. See this great presentation from a Denver cardiology group about resistant starch if you want to learn more.

The best sources of RS are found in raw oats, legumes, green bananas, cooked and cooled potatoes, pasta and grains; and nuts, especially cashews. Heat, processing and ripening reduce the amount of resistant starch in foods. Thats why cooked and cooled pasta, potatoes, rice and beans have larger amounts of resistant starch than when they are eaten hot. Thats why a small, hot baked potato has .17 gms of resistant starch and a roasted and cooled one has 19.2 gms. Its also why preparing your own dried beans is far better than buying canned. And if you want a little RS boost, buy Great Northern beans instead of red beans. With summer on its way, Im thinking lots of cold salads: bean salad, quinoa salad and even potato salad. Heres a list of foods fromfreetheanimal.com.

There are no dietary guidelines on the amount of resistant starch to consume but one source suggests that getting about 20 gms daily can help with weight loss, reduce the risk of colon cancer and improve post-meal blood sugars.

I plan on making a vichyssoise soup, a cold soup made with potatoes and leeks, next week and will share the recipe once I make it.

Desserts can also have RS if you either substitute a portion of the flour with potato starch or use raw oats. I like making fruit crisps for dessert because it checks the fruit box and using raw oats boosts the fiber and RS. Being mindful of portion size, you can still have a dessert and lose weight if you use the right ingredients and are mindful of your food choices throughout the day.

I believe RS will be a game changer for your health. Research supports that it improves cholesterol, blood sugars, insulin resistance and reduces the risk of colon cancer. Its found naturally in some foods and can be enhanced with proper preparation. And cooking these foods in bulk can save time in the kitchen and boost RS by letting them cool in your fridge. Other countries are already on the bandwagon adding it to breads, crackers and cereals. Its a no brainer and its a gut changer. You will feel better. Do you have the guts to try eating more of it?

You can find other healthy recipes on my website, A Healthy Weigh Today. You can get other health tips if you like meon my facebook page.

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Feed your gut and lose weight - Bangor Daily News (blog)

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Home » Lose Weight » Feed your gut and lose weight – Bangor Daily News (blog)