Page 31 - Seniorstoday September 2022 Issue
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Tigernuts Pearl barley
Native to The Mediterranean regions, these
are very high in RS and can be eaten raw,
boiled or cooked as a veggie. One of the best
ways to include them in your diet is to have
Tigernuts flour.
Jerusalem Artichokes
Pearl barley is one of the most popular
grains, used in a variety of recipes. This
type has the outer husk removed. It is also
rich in other minerals and vitamins. You
can include them in salads
Including Rs in your diet
The average dietary requirement is 25
grams daily for women and 38 grams per
A part of the sunflower family, these are day for men.
best eaten raw. Try sprinkling them on You can use different types of starchy
your salads or in smoothies, for maximum food, to get an overall benefit –
effects. Potato starch – made of raw, crushed
Yams potatoes, this starch is dried into a fine
Another good source of RS, these too need white powder and can be used as an
to be cooled and reheated before eating alternative to wheat flour. 4 tbsp of potato
them. starch could give you about 38gms of RS.
Beans Tapioca – extracted from the cassava root,
A half cup of white beans could have this starch is used as a thickening agent in
as much as 3.8 gms of RS, while same sous or gravies. It is also used in baking.
quantity of black beans would have about Corn – Made from maize corn, this can be
2 gms. These need to be served hot, as heat used for thickening, or in corn syrups.
maximizes the RS content of beans. You’ll A few things to keep in mind:
get the benefit from cold dishes too, but to a Try to be particular about the type of
lesser extent. For example, a chana masala cooking required to get the best out of some
served hot will give you more RS than of the foods.
hummus or a chickpea salad. Remember to have a lot of water, to reduce
the bloating and gaseous feeling excess
starchy food can cause.
If you’re a diabetic, have RS in moderate
quantity and keep close watch on your
blood sugar levels.
A little caution and a little knowledge can
take you a long way in getting this healthy
carb into your system.
SENIORS TODAY | ISSUE #39 | SEPTEMBER 2022 31
