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Your Ultimate Guide to Healthy Gluten Free Recipes

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Carbs for Weight Loss and Gluten-Free Diet

A gluten-free diet can seem challenging, especially if you love carbs and want to lose weight. Many gluten-free baked goods and processed foods are high in starches, refined sugars and saturated fats, making it hard to maintain a healthy weight.

 

You may be surprised at how easy it can be to lose weight when you eat sensibly by eating the right carbs. New studies showed that some carb-rich foods shrink fat cells, especially in your belly, increase muscle mass, boost fat burning, control blood sugar, lower cholesterol and triglycerides and curb cravings, thus keeping you feeling full longer than other foods

 

 

CARBS AND RESISTANT STARCH

 

Resistant starch is found naturally in some carbohydrate-rich foods, it is a type of dietary fiber similar to soluble fiber and cannot be digested in the stomach or small intestine or absorbed as glucose as most starches. This means that resistant starch carbs do not get stored as body fat. Most other carbohydrates get stored as body fat making it harder to sustain a healthy weight

 

Many studies show that resistant starch can have powerful health benefits such as;

  • Help us absorb minerals
  • Help prevent us from absorbing toxic/carcinogenic compounds
  • Improve insulin sensitivity
  • Lower blood sugar levels
  • Burn calories
  • Resistant starch has fewer calories than regular starch (2 vs. 4 calories per gram)
  • Aids in digestion
  • Promote healthier gut flora
  • Reduced appetite, thus help with weight loss

 

NOT ALL RESISTANT STARCHES ARE THE SAME

There are 4 different types

RS1 ~ found in grains, seeds, and legumes

RS2 ~ found in some starchy foods, including green (unripe) bananas and raw potatoes

RS3 ~ is formed when certain starchy foods, such as rice and potatoes are cooked and then cooled. The cooling is what turns some of the digestible starches into resistant starches

RS4 ~ is modified chemically and is not found in nature and should be avoided

 

Gluten-Free Chilled Mint Green Pea Soup

 

To get the most from resistant starch, choose whole, unprocessed sources of carbohydrate

 

Gluten-Free Brown Rice Salad

       

 

Here is a list of foods with resistant starch carbs

  • Legumes such as beans and lentils (cooked and cooled) ~ enjoy in salads
  • Green Bananas (unripe) ~ are excellent frozen or add to yogurt or chia pudding
  • Corn – add to salads
  • Quinoa – salad, cold pasta, health bars
  • Brown Rice (cooked then cooled) – sushi, brown rice salad
  • Peas – (fresh or frozen) salads, snacks, chilled soup
  • Potatoes (cooked then cooled) ~ potato salad, vichyssoise soup, strawberry dumplings
  • Jerusalem artichoke – salad, snack with a dip
  • Yams (cooked then cooled) ~ salads, chilled soup
  • Cashews – snack, salads, health bars,
  • Chia seeds – pudding, health bars
  • Plantain chips – snack

Add as a supplement

Unmodified potato starch – add to smoothies (start slowly ¼ tsp. per day)

Plantain flour or green banana flour – add to smoothies (start slowly ¼ tsp. per day)

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In conclusion, adding carbs that contain resistant starch to your diet can help with weight loss and overall wellness. It is also important to follow a well-balanced diet and include some exercise, even a 20-minute daily walk is beneficial.

For ideas on how to include resistant starches in your diet check out these tasty recipes >>>

 

Gluten-Free Vanilla Chia Pudding

 

 

This article is for informational purposes only and is not meant to offer medical advice

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