What to eat on breakfast, according to an expert?

Breakfast

Breakfast isn’t just an opportunity to replenish energy; it’s also a chance to set the right tone for the day from a digestive standpoint. So one might give careful consideration to what to load on the plate. If one is trying to avoid bloating, then certain types of foods are not good for breakfast. But one might not know is that prioritizing one particular macronutrient can help maintain a flat belly all day. Carbs can be eaten in the morning, the time when the body needs refueling. And that secret ingredient is drumroll-resistant Starch.

According to Cara Harbstreet, an RD who focuses on intuitive eating, “Not all carbs are created equal. Resistant Starch may deliver similar health benefits to dietary fiber—and feeling full and satisfied are two key components of healthful, sustainable eating habits.”

Resistant Starch is a specific type of carbohydrate that, resists digestion in the small intestine. Most carbs break into glucose, but resistant Starch is special: the fibers ferment in the large intestine instead. To all the friendly gut bacteria, it acts as a prebiotic. Researches have shown an increased resistant starch intake can lead to a more diverse and healthier microbiome.

According to Michelle Zive, RD and National Academy of Sports Medicine certified nutrition coach, “Resistant Starch, like fiber, is harder to digest. And like fiber, resistant starches make us feel full and help to maintain a healthy blood sugar level.”

Dramatic blood sugar fluctuations can increase appetite and trigger cravings for carbohydrates and sugar. Any excess glucose in the blood is stored as fat. Resistant Starch helps in stabilizing blood sugar levels which plays a main role in the body’s fat-burning capabilities and weight maintenance. In 2015, one animal study found out that eating more resistant Starch resulted in a fat reduction of up to 45%.

Resistant Starch intake is associated with many positive metabolic changes like reduced fat storage, increased satiety, and improved insulin sensitivity. Oatmeal and Banana are considered as one of the best options for breakfast. Both contain resistant Starch. But one thing to keep in mind is Banana if get more ripped; then resistant Starch gets converted to sugar.

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