SOUPS, STEWS & CHILI
Eating Stew at Room Temperature to Increase Resistant Starch in Your Diet and Reduce Calories
Eating stew at room temperature may not be the most conventional dining choice, but it offers significant health benefits, particularly in terms of increasing resistant starch intake and reducing calorie consumption. This approach involves taking a hearty stew, often made from beans, lentils, and potatoes, out of the fridge in the morning and allowing it to come to room temperature before enjoying it for lunch or dinner. This simple habit can make a substantial difference in your dietary health by boosting the amount of resistant starch you consume.
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine, functioning similarly to dietary fiber. This resistance to digestion means that resistant starch does not raise blood glucose levels as quickly as other carbohydrates, making it particularly beneficial for people managing diabetes or insulin resistance. Moreover, the fermentation process of resistant starch in the large intestine produces beneficial short-chain fatty acids, such as butyrate, which promote gut health and have anti-inflammatory effects.
The health benefits of resistant starch are well-documented. Consuming resistant starch can improve insulin sensitivity, lower blood sugar levels, and reduce appetite, aiding in weight management. It also promotes a healthy gut microbiome by serving as a prebiotic, fostering the growth of beneficial bacteria. Additionally, resistant starch has been linked to a reduced risk of colon cancer and other digestive disorders due to its positive impact on colon health.
One of the simplest ways to increase your intake of resistant starch is by eating certain foods at room temperature, particularly those rich in starch like beans, lentils, and potatoes. When these foods are cooked and then cooled, some of the starches convert into resistant starch. By not reheating the stew, you preserve these beneficial starches, thereby enhancing the nutritional value of your meal. This method not only increases the amount of resistant starch but also makes the stew more palatable compared to consuming other resistant starch-rich foods like green bananas or plantains.
Moreover, consuming stew at room temperature can help reduce the overall calorie intake from carbohydrates. Because resistant starch is not digested in the small intestine, it does not contribute the same number of calories as digestible starch. Typically, resistant starch can cut the carb calories from starch by 10–20%, which can be a significant reduction over time. This calorie reduction is particularly beneficial for those looking to manage their weight without feeling deprived of satisfying, flavorful meals.
Incorporating this practice into your daily routine is straightforward. Simply prepare your stew with ingredients known for their high starch content, such as beans, lentils, and potatoes, and allow it to cool after cooking. The next day, instead of reheating it, let it sit at room temperature before consuming. This way, you maximize the resistant starch content and enjoy a delicious meal with fewer calories from carbohydrates.
Eating stew at room temperature is a practical and tasty way to increase resistant starch in your diet and reduce calorie intake. The health benefits of resistant starch, including improved insulin sensitivity, enhanced gut health, and reduced calorie absorption, make this a worthwhile dietary adjustment. By simply allowing your stew to cool and enjoying it without reheating, you can take advantage of these benefits and enjoy a nourishing, satisfying meal.
