Fact Checking Emily English on ITV's This Morning. What Is RESISTANT STARCH!?

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Someone tagged me in this video of Emily English speaking on ITV's This Morning and asked me if it was BS.
Normally when I am tagged in TV or podcast clips, it is someone spouting some clickbaity nonsense.
So I don’t blame you for thinking this clip is more of the same.
However, what Emily English is saying is true.
There are several different kinds of resistant starch, and the whole “you can cook and then cool your carbohydrates” discusses the “retrograded" type of resistant starch.
I think the easiest way to explain this is probably using a green banana. During the ripening process you can see (and taste) that the sugar content changes. As the sugar content changes, this can have an impact on your blood sugar (obviously).
So, if you can nudge foods to have a higher resistant starch content, this could have some (mildly) additional health impacts.
Much like the same way higher fibre versions of foods could impact your health compared to lower fibre versions of the very same foods.
However, it's also important not to get too stressed about the magnitude of this. For example, if you refrigerate bread after cooking, its resistant starch content might only go up by about 1%, so 100g of bread would be 1g of resistant starch.
In isolation, that's not a lot. Remember, overall dietary patterns are more important than individual foods you eat occasionally.
Make sense?
P.S. My best-selling book, ‘Everything Fat Loss’ is currently on sale as a brand-new audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 10% off in the US and an extra 10% in the UK. Feel free to grab it before the price goes up.
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References:
- Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market
- Health Benefits of Green Banana Consumption: A Systematic Review
- Physiological effects of resistant starch and its applications in food: a review
- Health benefits of resistant starch: A review of the literature
- The effects of temperature on the crystalline properties and resistant starch during storage of white bread
- Effect of cooling of cooked white rice on resistant starch content and glycemic response
- Influence of resistant starch resulting from the cooling of rice on postprandial glycemia in type 1 diabetes
- Impact of Low-Temperature Storage on the Microstructure, Digestibility, and Absorption Capacity of Cooked Rice
- Effect of Different Methods of Thermal Treatment on Starch and Bioactive Compounds of Potato
- Influence of resistant starch resulting from the cooling of rice on postprandial glycemia in type 1 diabetes
- A comparison of the effects of resistant starch types on glycemic response in individuals with type 2 diabetes or prediabetes: A systematic review and meta-analysis
- Positive effects of resistant starch supplementation on bowel function in healthy adults: a systematic review and meta-analysis of randomized controlled trials
- Effects of resistant starch interventions on circulating inflammatory biomarkers: a systematic review and meta-analysis of randomized controlled trials
- The Effects of Resistant Starch on Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis
- Meta-analysis indicates that resistant starch lowers serum total cholesterol and low-density cholesterol
- Resistant starch intake facilitates weight loss in humans by reshaping the gut microbiota

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21 сен 2024

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Комментарии : 22

@user-ii7xc1ry3x 4 месяца назад

"sounds like bs but it's not" Honestly, I didn't see that coming. I would be very sceptical about this if it wasn't Ben saying it. Glad I managed to learn something new :)

@FeniksGaming 4 месяца назад

Same here. Any other channel and I wouldn't belive it

@BenCarpenter 4 месяца назад

Haha, I appreciate your faith in me and I take that responsibility seriously. Thank you 🙂

@psktoure8824 4 месяца назад

took everyone by surprise with that opening statement

@BenCarpenter 4 месяца назад

To be honest it took me by surprise when someone messaged me saying “is this BS!?” and it turned out not to be 😁😂

@kerrykeightley4954 4 месяца назад

I've been type 1 diabetic for 37 years. I have had a daily education on the effect of carbohydrate on blood glucose since I was 9. Resistant starch does affect blood glucose levels more slowly in the same way that fibre rich carbs are absorbed more slowly. Type 1 diabetics have been advised to eat this way for years based on anecdotal evidence 👍

@bethanp3453 4 месяца назад

It might not be BS but it sounds to me like potential for a new wave of dietary/fitness overthinking. One of those things thats probably very interesting in academia, but bringing it into layman's territory for the average person trying to eat right its just another unnecessary requirement to throw on the pile. We need to stop trying to meet such unsustainable habitual standards. Its driving people into very unhealthy behaviours. It clearly doesnt matter if one day you eat a green peel banana and the next day you eat a black peel banana because we are adapted to digest both. Fresh bread, cold bread, reheated bread. Again, planning your days around just one of these options seems like making things needlessly difficult for yourself. The fitness community could benefit from understanding that not every valid scientific paper should be read as gospel. These kinds of studies are for the scientific community to um and ah over. Theyre not designed to be adopted as behaviour choices. There's too many of them for one thing. Just eat healthily, sensibly and enjoy it.

@otarala Месяц назад

Yeah how meaningful is this difference? It seems like changing portion size a little or more variety would be a simpler way to go.

@teresahunt5521 4 месяца назад

I cook all of my food on Saturday and eat all week because I'm a nurse and I work 60 hours a week. I work in a different city so 2/3 of my meals are eaten at work. A huge bonus is I only have to wash pots and pans one day a week. My kitchen is only a mess one day a week. I only have to take out the garbage at the end of cooking day. All of my starch is resistant starch. Even my oatmeal! Make a big pot of oats and put it in to-go containers. One and done!

@grooviechickie 4 месяца назад

I heard this a few years ago but wasn't sure. Now that you've confirmed it, I believe it 😁

@leslielehman2040 4 месяца назад

So leftovers (refrigerated or frozen) are legitimately better resistant starch-wise then the 'fresh' version?

@grooviechickie 4 месяца назад

Yes, that's what I heard and read. *crosses fingers, toes, labia...

@s.a.6082 4 месяца назад

@@grooviechickie Labia 😂 stop

@sdegueldre 4 месяца назад

Doesn't reheating food reverse starch retrogradation? Also my understanding is that starch retrogradation is what causes things like bread to become stale. I don't know if I want to eat stale bread because it might be slightly better for my health. At that point I'd rather just eat something else entirely.

@azulsimmons1040 4 месяца назад

Interesting. I wonder if baked potatoes are better than mashed for creating a more resistant starch profile.

@WestieWestie 26 дней назад

If you reheat e.g cooked pasta that been in the fridge, do you lose this benefit.

@barts6386 4 месяца назад

Thank you for the video.

@alexiswinter6948 4 месяца назад

This is what Dr. Mandell says as well. Turns insoluble starch into resistant starch

@zanzabar7878 4 месяца назад

love your content, thank you

@Frank_Jones314 4 месяца назад

Does this apply to cooked foods that are refrigerated after cooking? I make a week's worth of whole wheat pasta and also mashed sweet potatoes and refrigerate most of them to have quick and easy meals. Are they also more nutritious than UI previously thought?

@Tuffsmoygles 4 месяца назад

i always hate when the answer is "may" or "possibly". Science doesn't work that way. Something either effects something or doesn't. I'll wait for more studies.

@PSA78 4 месяца назад

That's how science works, we can see correlations early but might be unsure of causation and if other things might need to be accounted for that affect the outcome. One of the things when it comes to figure out if someone is a charlatan is to see if they speak of certainty. 🙂