by Amy Long Carrera, Demand Media
Peas are a source of resistant starch in the U.S. diet.
Vegetables are ranked third in sources of resistant starch consumed in the United States, according to a 2008 study in the “Journal of the American Dietetic Association.” Almost all Americans eat less than the amount of vegetables recommended to stay healthy, says the U.S. Department of Agriculture. Eat your vegetables and other plant foods to take advantage of the health benefits of resistant starch.
Resistant Starch
Starch is your body’s primary source of energy. It exists in plant foods as long chains of glucose, the smallest form of sugar. Resistant starch is a type of starch that resists breakdown by human digestive enzymes, arriving unchanged in your colon, where bacteria ferment it into beneficial compounds. Vegetables, legumes, fruits, cereals and other plant foods are good sources of resistant starch.
Benefits
As a type of fiber, resistant starch is known for its laxative effect, improving the ease and frequency of your stools. The starch has been shown to improve bone-mineral density in adolescents and postmenopausal women by improving calcium absorption, according to the Academy of Nutrition and Dietetics -- formerly known as the American Dietetic Association. The academy also touts the blood sugar-lowering effects of resistant starch, as it slows the absorption of glucose into your bloodstream after a meal.
Vegetables and Resistant Starch
Vegetables are excellent sources of fiber, and some contain appreciable amounts of resistant starch. Peas have almost 2 grams of resistant starch per 100 grams of food. A 100-gram serving of lima beans or yams provides about 1.5 grams of resistant starch. You will obtain up to 2.8 grams of resistant starch per 100 grams of potato, depending on the cooking method you use. Frying potatoes retains the highest amount of resistant starch, while slow-cooking retains the lowest amount. Limit fried foods, however, as frying adds additional fat and calories. A 100-gram serving of food is equivalent to 3.75 ounces.
Recommendations
Most Americans consume between 3 to 8 grams of resistant starch daily, according to the 2008 “Journal of the American Dietetic Association” article. This amount is considerably lower than the amount expected to elicit health benefits, say the authors. In addition to vegetables, consume other foods with resistant starch, including bananas, oats, beans, legumes and puffed wheat cereal. Aim for a total dietary fiber intake of 25 grams daily for women and 38 grams per day for men, advises the USDA.
References
- Journal of the American Dietetic Association; Resistant Starch Intakes in the United States; M.M. Murphy et al.
- United States Department of Agriculture and United States Department of Health and Human Services: Dietary Guidelines for Americans 2010
- Journal of the American Dietetic Association: Position of the American Dietetic Association: Health Implications of Dietary Fiber
- Science of Cooking: Measurement Equivalents
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