Resistant Starch and Other Fad Diets: What We Can Learn

In the unending and increasingly urgent quest for weight loss, we Americans have an abundance of diets to choose from. Faddish diets come and go so fast we can barely learn their formulas. From glorifying particular foods (like the acai berry) to demonizing others (like high-fructose corn syrup) diet promoters hop from one aisle of the grocery store to the next.

In contrast, long-term transformational programs cover all aspects of life, from eating to stress management.

Some diets are anchored in geography like the Mediterranean, Scarsdale and Sonoma diets. Others are named after famous people such as the Atkins, Suzanne Somers and Jenny Craig plans. Some associate themselves with a religious reference, for instance, Pastor Rick Warren's Daniel Plan. Others are named after a specific food like the cookie, grapefruit or cabbage soup diet. Others take on descriptive names such as Weight Watchers and TOPS (Take Off Pounds Sensibly).

Some use technical-sounding names, for instance, the hCG Diet, which first surfaced in the '50s. Even for diet groupies, the hCG diet seems severe (and is expensive). Calories are limited to 500 a day, and promoters claim that a daily injection of the pregnancy hormone hCG will make unwanted fat in the wrong places disappear. After reports of health complications, this regimen triggered a warning by the Food and Drug Administration; nonetheless, the hCG diet continues to grow in popularity.

While not as severe as the hCG diet calorie restrictions, all diets share the common goal of limiting calories to achieve weight loss. The dieter, forced to live in a constant state of deprivation and hunger, eventually finds the diet difficult to sustain. When the regimen is predictably discarded, the dieter regains the lost weight and frequently adds a few pounds more.

As an alternative to dieting, what if an easier (albeit slower) method of weight loss was available? One that was inexpensive and healthful? One that simply involved the increased consumption of resistant fiber?

When I read about the weight-loss results of human subjects resulting from the consumption of resistant fiber, I was curious. Quite frankly, eating carbohydrates to lose weight -- after their demonization by low-carb zealots -- seemed too good to be true.

I decided to experiment with a sample of Hi-maize resistant starch flour to see if I could replicate the weight-loss results of various scientific studies. My kitchen became my laboratory; my body became the test tube.

Incorporating the resistant starch into meals produced some amazing results. First, I noticed that my late afternoon drop in energy disappeared along with the craving for sugar. I surmised that my glycemic level had stabilized. In addition, I found myself satisfied much longer after meals and almost disinterested in eating when the next mealtime arrived.

Curious about these remarkable reactions, I turned to Hope Warshaw, RD, CDE, a nationally recognized dietitian and diabetes educator. Hope has over 30 years of experience as a consultant, an author and an educator, with a special emphasis on nutrition for people with diabetes. One of her books, "Eat Out, Eat Right," is in its third printing and has sold a half million copies.

Here are my questions and Hope's responses:

What is resistant starch?

HW: "Most starches are digested and absorbed into the body through the small intestine, but some resist digestion and pass through to the large intestine where, through fermentation, they are digested. This type of starch is called resistant starch. The formal definition of resistant starch is the total amount of starch and the products of starch degradation that resist digestion in the small intestine of healthy people."

What's the role of fiber and, more specifically, resistant starch fiber in a balanced diet?

HW: "A consistent finding is that a high fiber intake, including whole grains, helps with disease prevention, including heart disease, some cancers and type 2 diabetes. One study published on February 14, 2011, in the Archives of Internal Medicine correlated high fiber intake with a lowered risk of death from cardiovascular, infectious and respiratory diseases -- by 24 to 56 percent in men and by 34 to 59 percent in women. Over 388,000 adults, ages 50 to 71, participated in this National Institutes of Health -- AARP Diet and Health Study. As you can see, fiber plays an important role in maintaining our health and wellness.

Unfortunately, as Americans have increased their consumption of processed and convenience foods, they've decreased their intake of dietary fibers and resistant starch. A 2008 study showed that Americans consume approximately 5 grams of resistant starch per day. A recommended level of resistant starch is 15 to 20 grams per day. This amount can help people obtain the full physiological and health benefits of resistant starch."

What are the health benefits of resistant starch?

HW: "A number of studies (250 peer-reviewed) conducted over the last 20 years demonstrate that consuming resistant starch as part of a healthy eating plan provides multiple benefits:

• Dietary fiber intake is increased.


• Satiety and a sense of fullness increase and may, therefore, help with weight control. Researchers report that subjects who consumed resistant starch said they felt fuller and more satisfied 24 hours after eating than those who did not consume resistant starch.


• Energy fluctuations are minimized. Glycemic levels are more stable and insulin sensitivity increases, while insulin resistance decreases.


• Digestive health improves through an increase in beneficial bacteria and a suppression of harmful bacteria. The resistant starch functions as a prebiotic fiber. Hi-maize resistant starch promotes regularity with a mild laxative effect and restores normal intestinal function in individuals with diarrhea."

What foods contain resistant starch?

HW: "Resistant starch is found naturally in some foods, including fruit (such as slightly green bananas), legumes (such as lentils, yams, white beans, chickpeas, peas and potatoes), and some whole grains (such as rolled oats, pearl barley, brown rice and fruit). For a more complete list, go here."

Besides eating foods that naturally contain resistant starch, how can I increase my intake?

HW: "Hi-maize resistant starch can be found in a growing group of commercial products, such as bread, pasta and snacks. For a list of products containing Hi-maize resistant starch, go here.

"You can also purchase and use Hi-maize resistant starch as a separate ingredient. For instance, it can be added to foods like smoothies, oatmeal or soup for an easy fiber boost. One tablespoon of Hi-maize delivers approximately 5 grams of dietary fiber.

"King Arthur Flour sells Hi-maize resistant starch (item #4765) that can be substituted for up to one-quarter of the flour in a wide variety of recipes. King Arthur Flour also sells high fiber flour (item #3511), a mixture of flour and Hi-maize that can be substituted for 100 percent of the regular flour in recipes; however, these King Arthur Flour products are not guaranteed gluten free. Celiac Specialties sells Hi-maize resistant starch that is guaranteed to be gluten free."

How many calories are in a tablespoon of Hi-maize resistant starch?

HW: "One level tablespoon of Hi-maize resistant starch contains 10 calories."

Are there any negative side effects of consuming Hi-maize resistant starch?

HW: "Large amounts of resistant starch found naturally in foods and in the ingredient Hi-maize can be consumed (up to 45 grams per day) with no reported digestive side effects. Hi-maize resistant starch does not cause gas, bloating, abdominal discomfort or diarrhea, as some fibers are known to do."

Is Hi-maize resistant starch the magic bullet we've been searching for to help us lose weight?

HW: "No! Losing weight and, more importantly, keeping it off long term, require a multipronged approach that includes healthy foods, portion control, a good bit of physical activity and plenty of restraint. But incorporating an increased amount of resistant starch into an otherwise healthy and lower-calorie eating plan, balanced with sufficient exercise, may well be one more boost to help individuals lose weight and keep it off."

Given the research results that I am able to confirm through my own experience, I'm convinced that resistant starch can be a wonderful aid in weight loss, one I will keep in my arsenal of fat-fighting weapons. Maybe I will give a name to my resistant starch program: "Carole's Fat to Fit No-Diet Diet."

 

Follow Carole Carson on Twitter: www.twitter.com/CaroleCarson

Comments

[Tom Sharon]

06:19 PM on 04/05/2011

Overeating is one of the most difficult problems to overcome. It arises from an addiction to sugar. Unlike chemical dependency, sugar is a substance that we need. We cannot eliminate it from our diets and expect to live more than a few days. Therefore, we must develop a special attitude toward food if we are going to have any hope of controlling our intake. It’s time to simply think thin. Have you ever noticed any thin people in your life? I mean the types who don’t seem to have any trouble controlling their appetites. They don’t run to the buffet like people who have not had a meal in three days. In fact it often seems that they couldn’t care less about the food. As a writer, I have interviewed a number of such individuals and I have found they all had a fundamental difference in their relationship with food than those who are overweight. The difference is in eating to live rather than living to eat. More at http://moshesharon.wordpress.com

[William Anderson LMHC]

10:05 AM on 04/03/2011

Clients of "The Anderson Method" lose weight permanently by developing habits of eating what they like in caloric volumes that produce their weight goals. While we use no diets and leave food choices entirely up to the client, they quite naturally gravitate toward very healthy nutrient rich and natural foods, because they find it easier to be successful with them. Their likes and dislikes change as they work to get the "budget" right. Your information promoting this complex carb and its benefits adds to their ability to choose their calories in the most advantageous way. Thanks to you!

[Hcg Plan]

07:25 PM on 04/01/2011

Many fad diets are considered fads because most people don't stay on them. Once they lose the weight they stop the diet and gain the weight back. You should never just go on a diet for a small amount of time. You need to change the way you eat forever (a life style change). You can start with a diet then progress into a lifestyle change after you're at your desired weight. www.hcgplan.net

[Fred Butters]

10:16 PM on 04/01/2011

Of the eight studies that looked at the HCG diet, only one showed that those given HCG instead of a placebo lost more weight. Unfortunately that study was done by Asher and Harper, and Harper, who did the “clinical work” also “[had] an active practice using HCG for weight reduction”. I call that confirmation bias.

http://supplement-geek.com/hcg-diet-evidence-based-revie/

[babybelle]

08:41 AM on 04/01/2011

When I was in my 30's I tried most of those fad diets.
I think the 1970's had a new diet coming out every other day. That cabbage diet was horrible!
The liquid protien diet was even worse.
I wasn't overweight but I never felt I was slim enough. So many young women were just like me.
Unfortunately, some like Karen Carpenter didn't survive.
One day a friend asked me why didn't I just eat like a normal person. I didn't know what normal was, but I finally found out what normal for me was.
I am at a good weight now for my height. I pretty much each what you have listed.
3 meals a day works for me. I rarely ever snack and don't get hungry between meals.

I avoid junk food and excersise every day.

[stonemann]

02:18 AM on 04/01/2011

Sounds to me like you’re peddling another diet. Finding a good diet is like finding a good soul mate, you have to like it, and be able to live with it. Most folks get too wrapped up with food when diets have more to do with habits. It's not about the food you eat; it's about the food you eat all the time. There is no one diet for the masses, take a look at the big picture...the homo sapien diet. We literally eat any and everything; just watch Andrew Zimmer or Anthony Bourdain. Many of us forget this world on concrete and cars is not our natural environment and there was a time when we ate whatever we got our hands on. Those times can always return, just look at Japan.

[anytimecowboy]

08:08 PM on 03/31/2011

I found the perfect diet. I usually sell this for $1000.00, now its free...EAT LESS, MOVE MORE

[Tom Sharon]

01:50 PM on 03/31/2011

Most often the things we never see are in front of us all the time. We all have a part of ourselves that is always there within us and always escaping our attention. This part of who we are, always hidden in plain sight, is the ability to foresee future changes in our mind-bodies as unintended consequences of our behaviors. Therefore, once you read “Health Secrets from the Seventh Heaven” you will realize that the solutions to your existing or potential health problems are so close to you that all you need to do is to become aware of them. More at http://moshesharon.wordpress.com

[The Revolving Diet]

07:22 AM on 03/31/2011

Getting started is 50% of getting to goal. The other 50% is sticking to it and not beating yourself up if you fail. Learning what works and doesn''t work and recognizing it before we give up entirely is up to us.

[The Revolving Diet]

07:22 AM on 03/31/2011

I've been doing a Different Diet Weekly and blogging about this for over a year and I've tried several Fad and "regular" diets. I've lost over 50 pounds so far. This week The Twinkie Diet. Knowing that any diet will work - its sticking to a diet that most of us have the problem with. Resistant starches do assist with fullness but the other side of that is people get bored with the same diet long term. Doing a Different Diet Weekl, I've gotten passed boredom. I get through each week looking forward to the next. I pay attention to how my body reacts to each diet and select the next diet accordingly. I am not saying what I am doing is for everyone,I am losing slowly and I have had some failures (I am honest about it).The Baby Food Diet was one of them. What works for me might not work for others. While what I am doing might seem extreme, I know several people that rotate 3-5 diets to help them stay on track. In the past I picked one diet and failed and gave up. This happens more often than not to others. What ever each person does to make themselves healthier, happier and increase their self esteem and confidence is a step in the right direction. Checking with your doctor is mandatory. You do what you need to do to lose weight that makes sense for your own particular needs.

[freethinker-52]

01:03 PM on 03/30/2011

the fat is good for you crowd will be here shortly to claim carbs are bad and animal fat is good.

[indianaharley3]

08:46 PM on 03/30/2011

Yep freethinker-52, I hear ya, they do tend to get very territorial.

[Chas53]

04:13 PM on 04/01/2011

Carbophobes

[Tom Hendricks]

12:27 PM on 03/30/2011

Breast milk is the best diet drink in the world. And when coupled with a positive weaning phase should end all weight problems etc.

There is a new hypothesis that suggests that each infant sets up a 3 part digestion system that may play a key part in every aspect of his life (including both overweight and underweight problems).*
He develops, over the first years of his life a pattern of a) breaking down food into usable nutrients - from mouth to stomach, b) absorbing those nutrients - in small intestine, and c) excreting out waste - from large intestine.
Therefore each child sets a 3 part pattern in infancy of how he will digest food. This seems to subconsciously program almost all behavior from then on.
This pattern is in the ENS, or Enteric Nervous System or digestion brain. It is unconscious motivation, and it is very difficult to change.
These three patterns are set up through breast feeding and weaning.
Generally problems with breast feeding will lead to overweight problems, and problems with weaning will lead to underweight problems.
Resetting this 3 part infant digestion pattern in the ENS, solves a vast layer of human physical and psychological problems that seems to be quite extensive. *This is an untested hypothesis at this point.

[onionboy]

06:40 PM on 03/30/2011

"This is an untested hypothesis at this point."

I certainly hope so.

[Tom Hendricks]

10:40 AM on 03/31/2011

What's very exciting is that these infant patterns of digestion are the basis for so many health and psychological problems. The ideas seem to make sense, and I think it may help many.