The healthiest grain you’ve never heard of: does black rice have resistant starch?
What To Know
- Resistant starch is a type of starch that resists digestion in the small intestine.
- To maximize the resistant starch content in black rice, it’s recommended to follow a specific cooking method known as the “cooling and reheating”.
- Black rice stands out as an excellent source of resistant starch, a type of starch that offers various health benefits.
The realm of nutrition is constantly evolving, and one of the latest buzzwords in the health and wellness community is “resistant starch.” This unique type of starch has garnered attention for its potential benefits on gut health, weight management, and blood sugar control. Given the growing interest in resistant starch, it’s natural to wonder: does black rice have resistant starch?
What is Resistant Starch?
Resistant starch is a type of starch that resists digestion in the small intestine. Unlike digestible starch, resistant starch passes through the small intestine undigested and reaches the large intestine, where it serves as a food source for beneficial gut bacteria.
Does Black Rice Have Resistant Starch?
Yes, black rice does contain resistant starch. In fact, it is one of the best sources of resistant starch among whole grains. Cooked black rice has approximately 2-4 grams of resistant starch per 100-gram serving.
Benefits of Resistant Starch from Black Rice
Consuming resistant starch from black rice may offer several potential health benefits, including:
- Improved Gut Health: Resistant starch promotes the growth of beneficial gut bacteria, which can help improve overall gut health, reduce inflammation, and enhance immune function.
- Weight Management: Resistant starch can help increase satiety and reduce calorie intake, potentially contributing to weight management.
- Blood Sugar Control: Resistant starch can slow down the digestion and absorption of glucose, helping to regulate blood sugar levels and reduce insulin resistance.
- Reduced Risk of Chronic Diseases: Some studies suggest that resistant starch may reduce the risk of certain chronic diseases, such as type 2 diabetes, heart disease, and colorectal cancer.
How to Cook Black Rice for Optimal Resistant Starch
To maximize the resistant starch content in black rice, it’s recommended to follow a specific cooking method known as the “cooling and reheating” method:
1. Cook black rice according to package instructions.
2. Allow the cooked rice to cool to room temperature for at least 12 hours.
3. Reheat the cooled rice to desired temperature.
Other Sources of Resistant Starch
In addition to black rice, other good sources of resistant starch include:
- Green bananas
- Lentils
- Beans
- Potatoes
- Sweet potatoes
Recommendations: Black Rice – A Valuable Source of Resistant Starch
Black rice stands out as an excellent source of resistant starch, a type of starch that offers various health benefits. By incorporating black rice into your diet, you can support your gut health, promote weight management, and potentially reduce your risk of chronic diseases.
Frequently Asked Questions
Q: How much resistant starch should I consume daily?
A: The recommended daily intake of resistant starch is 5-15 grams.
Q: Can I eat black rice raw to get resistant starch?
A: No, black rice must be cooked to access its resistant starch content.
Q: Is resistant starch safe for everyone?
A: Resistant starch is generally safe for most people, but it may cause gas and bloating in some individuals. It’s recommended to gradually introduce resistant starch into your diet to minimize digestive discomfort.