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Wholegrains and Resistant Starch - Are They Both Just Fibres?
The basic answer to this question would be yes, they are both types of fibre. When it comes to fibre, many people think of only two types, soluble and insoluble fibre. In fact, there are three types of fibre, resistant starch being the third. It is recommended that Australians eat at least 30g of fibre each day to help reduce the risk of ailments such as constipation, bowel cancer and heart disease. So where can we get this fibre from, and why would we need to eat resistant starch fibres?
Insoluble fibre works by absorbing water in the bowel and softening the stool, making the bowel more regular. It is also known to make you feel fuller after eating. Soluble fibre helps to slow down digestion of food in the stomach, which also helps you feel fuller for longer. It helps stabilise blood sugar levels and can help lower LDL cholesterol. Resistant starch is also not digested in the small intestine, but passes into the large intestine where it is fermented by gut bacteria. This fermentation produces substances that promote a healthy bowel. All three types of fibre are known to help in the prevention of cancers (such as bowel cancer) and heart disease. It helps control blood sugars and reduce the risk of developing type 2 diabetes as well as heling with weight loss and weight management. It is important to note an extra benefit of resistant starch. Resistant starch produces the short chain fatty acid, butyrate. Butyrate protects colon cells and is associated with controlling cell damage that can lead to cancer. Both soluble and insoluble fibres produce butyrate, but not at the same levels of resistant starch.
So back to whole grains. Wholegrain cereals include those such as wholemeal or wholegrain breads, seeded breads, wholegrain breakfast cereals, wheat germ, brown rice, pasta and oats. Wholegrain cereals can actually contain all three types of fibre, soluble and insoluble fibres and resistant starch. Resistant starch is also found naturally in things such as al-dente pasta, cooked then cooled potato, cooked and cooled rice, cooked and cooled pasta, under ripe bananas and legumes. It is also added to certain foods, in the form of Hi-maize, such as breads and cereals.
Eating whole grains will inevitably give you all the benefits of soluble, insoluble and resistant starch fibres. As discussed earlier, you can get the benefits of resistant starch from other, non-wholegrain foods. This can be important for people who for some reason are not able to eat wholegrain foods. A good example of this is someone following a low FODMAP diet. Some wholegrain cereals are high in FODMAPS, however under ripe banana, cooled potato and cooled Basmati rice, which all contain significant amounts of resistant starch, are considered low FODMAP options. Resistant starch is therefore another way to get your fibre, in places you may not have previously thought to look!
Added to site on : Tuesday, 13 March 2012