How to Lose Belly Fat while Eating Carbohydrates - Resistant Starch

We have all heard that carbohydrates are bad for us; we’ve also heard that they’re good for us – it’s all so confusing and conflicting, right?  The fact is that not all carbs are the same and some carbs actually do have a good purpose in our bodies. 

Princeton has published some very thought-provoking research where animals were given something akin to concentrated carbohydrates – the results were that these animals binged and their binging became more extreme over time.  These animals also developed anxiety and exhibited symptoms of withdrawal when the concentrated carbs were cut out of their diet. 

Scripps Research Institute in Florida completed a study wherein they found that animals that were given a choice of either sweet carbohydrate foods or healthy foods chose the sugary stuff – they even risked being shocked to get to some frosting!

What this study found was that the sugary, carbohydrate foods triggered the release of dopamine by their bodies. Normally, dopamine diminishes after some time, but in this case it didn’t. What occurred was akin to the neurotransmitter release pattern that occurs with amphetamines and other drugs – how scary is that?!

I’m sure we’ve all heard how bad processed foods can be; well, the above is proof – carbohydrates that are over-processed turn into a substance that’s practically like a drug!

Now there are different kinds of carbs and their biochemical structures are different.  There are resistant carbohydrates or starches, which are the kind that we actually need in our diet.  Some experts and research studies even indicate that the right kinds of carbs can help aid weight loss – those resistant starches. 

“Resistant starch comprises starch and starch degradation products not digested and absorbed in the small intestine of humans.  Resistant starch consists of starch not physically accessible to digestive enzymes,” according to the Institute of Medicine. What that means is that resistant starches are not easily digested by our bodies and in turn make you feel fuller for a longer amount of time.  It makes perfect sense that eating something that fills up your stomach but isn’t digested easily will diminish your hunger more than foods that your body digests quickly; they act as natural appetite suppressants – more filling than proteins or fats. 

• Helps you eat less
• Helps you burn more calories
• Helps lower your cholesterol
• Helps you feel more energized and less stressed

One research study conducted in at the University of Surrey in the UK found that those in the study that ate resistant carbs as part of one meal consumed 10% fewer calories the following day because they felt less hungry.  Resistant carbohydrates trigger the brain to basically flip a switch that turns up the metabolism while at the same time decreasing hunger.  What research has shown is that high resistant-starch carbohydrates release fatty acids as they move through the digestive system which encourages fat burning – especially in the belly.  Studies involving rats fed a diet high in resistant carbs showed increased activity of fat-burning enzymes, while at the same time decreasing the activity of the fat-storing enzymes.  The fatty acids that high resistance carbohydrates release also help preserve muscle mass, which helps rev up the metabolism and in turn gives you faster weight loss.  Studies indicate that about 25 grams of resistant starches each day constitutes an adequate amount. 

Foods high in resistant starches include legumes (beans, peas, lentils), regular and slightly green bananas, barley, rye bread, whole-wheat pasta, brown rice, and oatmeal. To break it down even more, these all make the list:

Also known as Hi-Maize, High Amylose Cornstarch is considered high in resistant starch.  A study conducted at LSU (Louisiana State University) claims that regularly consuming Hi-Maize results in a decrease of stomach fat and an increase in lean muscle.  You can add this cornstarch to other foods for easy consumption, like soups, cereals, and bakes goods. 

The book The Carb Lovers Diet discusses adding resistant carbs to your diet to aid in weight loss.

Here are a couple of resistant starch recipes from that book:

Ingredients:

1 Tbsp almond butter

1 slice rye bread, toasted

1 banana, sliced

To Make:

Spread almond butter on toast, then top with sliced bananas and enjoy! 

Ingredients:

2 Tbsp olive oil

2 garlic cloves, minced

½ tsp dried Thyme

½ cup onion, finely chopped

2 carrots, peeled and chopped (~ 2/3 cup)

3 cups cooked quick-cooking barley

1 ½ to 2 cups low-sodium vegetable broth, divided

1 cup zucchini, chopped (~ 1 small zucchini)

¾ cup red bell pepper, chopped (~ ½ of a bell pepper)

¾ cup yellow bell pepper, chopped (~ ½ of a bell pepper)

¼ tsp salt

Black pepper to taste

1 ½ cups peas, frozen

¾ cup grated Parmesan cheese

½ cup white wine (optional)

To Make:

Heat the oil in a large skillet on medium-high.  Add the carrot and onion and cook until the onion starts to get brown 9about 4 to 5 minutes.)  Add the garlic and thyme and cook about a minute until fragrant.

Reduce the heat to medium and stir in the barley and white wine (if you’re using it) or ½ cup of the broth and cook for a minute or until the liquid is absorbed.  Add the zucchini and peppers, as well as the ¾ cup of broth and cook 4 to 5 minutes, stirring on occasion, until the liquid again is absorbed.  Add another ¾ cup of broth and cook until the vegetables are tender and most of the liquid is absorbed.  Add the salt and black pepper to taste.

Mix in the peas and remove the skillet from the heat.  Let it stand for a couple of minutes to let the peas thaw, then stir in the parmesan just before serving.