Is there a type of carbohydrate that’s lower in calories and lower in glycemic index than most carbs? The surprising answer is yes.
The Basics
In general, carbohydrates provide about 4 calories per gram — roughly the same as protein. But there’s another type of carbohydrate with fewer calories than protein: just 2.5 calories per gram. It’s called resistant starch.
What Makes Resistant Starch Different
Resistant starch is a type of carbohydrate that resists digestion and acts more like fiber, slowing the absorption of both carbs and calories.
Where to Find It
Resistant starch makes up a portion of the carbohydrates in:
- Most whole grains, especially oats and barley
- Starchy vegetables such as sweet potatoes and taro
- Lentils and legumes
This partly explains why eating these high-carb foods actually helps control blood sugar rather than worsening it.
The Takeaway
By increasing these foods in your diet, you can reduce the effective calorie content of what you eat, support weight loss, and help bring your blood sugar under better control.
For tips on how to produce more resistant starch in your own cooking, download the free eBook Health Secrets at peacediet.org.
About Dr. Terry Shintani, MD, JD, MPH
Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.
Learn more about Dr. Shintani’s work and recognition: NLM Native Voices
Sources:
- NIH/PubMed — Resistant Starch: Metabolic Effects and Caloric Value
- NIH/PubMed — Resistant Starch and Glycemic Response
- Harvard T.H. Chan School of Public Health — Resistant Starch