Resistant Starch Foods: New Food Fad or Good Thing?

Multigrain-bread-1024x7531-624x458It’s what we all want to hear – that bread and other starchy foods are good for us and may in fact help us lose weight. (Read: no need to fear carbs, after all!) But why the sudden hype over resistant starch – and what is it anyway? Resistant starch is considered the third type of dietary fiber, as it can deliver some of the benefits of insoluble fiber and some of the benefits of soluble fiber. We all know that a high fiber diet is a good thing, but the idea behind resistant starch foods is that they will make you feel fuller longer on account of their fiber content. It makes sense – simple sugars and some other carbohydrates are digested quickly, causing a short-term energy spike followed by an empty stomach. Resistant starch, on the other hand, takes longer to digest, prolonging our sense of satiety.

Experts are saying bread has its benefits, especially loaves made with whole grains and ingredients like nuts and seeds. Not only are they nutrient-dense, their bulk will make us feel more satisfied – a good thing when we most often associate diets with deprivation. Resistant starch foods include not only whole grain bread but foods such as greenish bananas, legumes (navy beans in particular), potatoes, lentils, oatmeal and barley – whole foods that are great additions to a healthy diet anyway.

If you don’t have time to bake yeast bread from scratch, this quick bread comes together in no time and makes a great accompaniment to soups and chili (made with beans and lentils, right?) – feel free to add a dash of cinnamon and handful of raisins for a more morning-y loaf.

Whole Wheat Seedy Quick Bread

2 cups whole wheat flour
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
3/4 cup buttermilk
2 Tbsp. canola oil
2 Tbsp. honey or maple syrup
1 large egg
1/4 cup sesame seeds
1/4 cup ground flax seed
1/4 cup sunflower seeds

Preheat oven to 350ËšF.

In a large bowl, stir together flour, baking powder, baking soda and salt. In a small bowl, whisk together the buttermilk, oil, honey and eggs.

Add the wet ingredients to the dry ingredients and stir until almost combined; add the seeds and stir just until blended. Pour into an 8″x4″ loaf pan that has been sprayed with nonstick spray.  Bake for 25-30 minutes, until golden and springy to the touch. Cool in the pan on a wire rack.

Article Posted 6 years Ago

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