As an “all foods fit” RD you will never hear me advise people to cut out carbs. I will, however, teach them ways to eat carbs that will help prevent blood sugar spikes. Especially for those that are having issues with insulin resistance or used to be prediabetic like me.
Did you know that you can absorb less carbs from the rice, pasta & potatoes that you eat just by cooking them a different way?
Yes, you read that right.
There is a way to cook pasta, rice, and potatoes that lowers the amount of carbs that are digested and absorbed in the small intestine!
But before you go all carb crazy for dinner tonight let me explain a little bit more and also remind you that for optimal health you still have to balance your carb intake with adequate protein, fat, fiber, and fluid, or what I call PF3®.
So, how Is It Possible to Take Carbs out of Rice, Pasta, and Potatoes?
First, you aren’t actually taking the carbs out, you are just reducing how much of them your body digests and absorbs.
Second, You have to cook these often forbidden favorites in a way that some of the carbohydrates in them convert to resistant starches.
To keep it really simple, resistant starches are starches that pass through the small intestine undigested (similar to soluble fiber) but are later broken down into short-chain fatty acids by the bacteria in the large intestine.
The cooling process turns some of the digestible starches in the food into resistant starch via a process called retrogradation.
- Cold pasta salad
- Potato salad
- Rice pudding
- Leftover rice, pasta or potatoes
- Black beans
- Dry oatmeal
- Bananas (the greener the better)
In the meantime, I plan to increase my intake of resistant starch by eating pasta, rice & potatoes that have been cooked and cooled or eaten as leftovers. Another great reason to batch cook.
A very important point: Regardless of the RS3 content of food, if you are looking for balanced blood sugar levels, it is still important to make sure your meal is balanced with protein, fat, fiber, and fluid, or PF3® for short. Getting the right amount of veggies is extremely important as well, but it can be hard to make sure you’re getting the necessary intake every day. If you struggle with this, this helpful blog post can help give you some ideas on easy ways to incorporate veggies into your diet.
In other words, I still don’t recommend a whole plate of pasta, regardless of how it was cooked. To follow my PF3 guidelines, try this:
- PROTEIN: a few ounces of protein like chicken or shrimp
- FIBER: One small portion of pasta that’s been cooked, cooled and reheated (1/2-1 cup) + 1-2 cups veggies
- FAT- 1-2 tbsp of pesto sauce + fresh grated Romano cheese
If you want to learn more about my services as well as my PF3 approach to balanced eating and find some easy tips on how to incorporate RS3 into your diet, contact me today, or schedule a Free Strategy Call. You can also join my free, private, Online Wellness Support Community: End Emotional Eating with Dietitian Dina
And for more tips on some of the easiest ways to cook a healthy dinner, read this blog post.
This article was originally published on June 1, 2016 and has been updated.
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