Page 30 - Seniorstoday September 2022 Issue
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can give rise to gas and bloating of the into sugar, and loss the benefit. Though
abdomen. If you suffer from excessive it may take some getting used to, raw
bloating or belching, you may need to bananas are far healthier. Try combining
cut back on the Starch rich foods, or take them with a fruit salad or cereal, to
medication to counter the effects. make them more palatable. Or just blend
Benefits vary: The benefits of resistant them with other ingredients into a tasty
starch are not consistent-it may help some smoothie.
people more than others. Besides, by itself, Chickpeas
RS is not a complete meal and should be a Not only are chickpeas a very good source
part of a complete diet. of fiber and multivitamins, they have
a high content of RS too. Try to include
Foods rich in resistant starch them in your diet, once or twice a week.
Rice If possible, have them cooked, not raw, as
White and brown rice, both, have similar cooking increases the quantity of RS. If
quantities of RS. It has been observed that you’re prone to gas or bloating, just limit
the maximum RS can be obtained if the rice the portion size to 1/4th cup, at a time.
are cooled after cooking, and then reheated Oats
before consuming. Steel cut or rolled oats are high in RS.
Potatoes Though oats are a good source of RS,
A very good source of RS, theyre most extracting the RS can be difficult. The
beneficial when consumed raw. The best way of maximizing the RS is having
alternative is to cool them after cooking, so them raw, but that’s not always possible,
the RS is retained in them. You could have and may be unpalatable. Cooking them
them in salads or with curd. in water reduces the RS present in them.
Toasting them could help. You could also
try good quality power bars, with nuts and
natural sugars.
Lentils
Lentils, too, are an excellent source of RS,
if cooked well before consuming. They
should forma part of your daily diet. Have
about ½ a cup daily, to get the most of RS,
(about3.5gms) as well as avoid bloating.
Bread
A lot of people avoid bread, as it contains
Plantains refined flour. Surprisingly, bread is quite
Plantains, both green and yellow, contain rich in RS. If you’re avoiding gluten, corn
high levels of RS, especially when they are tortillas or sourdough bread are healthy
cooked. alternatives.
Bananas Green peas
Raw bananas (green ones) have a very high These are high in RS, whether you have
quantity of RS., about 4.5 gms, per serving. them raw or cooked. They contain 2gms of
As they ripen, the starch gets converted RS per 100 gms.
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