Changing Fast Carbs to Slow Carbs for Weight Loss | Jason Fung
Summary
TLDRThis video script delves into the world of starches, explaining their classification into rapidly digested, slowly digested, and resistant starches. It highlights the importance of the type of starch and its impact on glucose and insulin levels, which are crucial for weight management. The script discusses five types of resistant starch, their sources, and how they can aid in weight loss by influencing satiety hormones. It also covers six factors that can modify carbohydrate digestion and glucose absorption, emphasizing the role of fiber, phenolics, and the processing of starches.
Takeaways
- 🌾 Starch, such as oat, beans, wheat, and rice, is a polysaccharide, meaning it's a long chain of glucose molecules.
- 🔍 Starch is categorized into rapidly digested, slowly digested, and resistant starch, replacing the old complex versus simple carbohydrates classification.
- 🔄 The old classification based on glucose chain length was not useful as it didn't reflect the human physiological response to starch digestion.
- 🌱 Amylopectin (Amal pectin) is more water-soluble and easily degraded by enzymes called amylases, while amylose (amalo) is harder to digest due to its helical structure.
- 🍚 There are three types of amylopectin: A (easily digested, found in wheat), B (intermediate, found in potatoes and bananas), and C (hardest to digest, found in beans).
- 📊 The speed of digestion is crucial for glucose and insulin release, with amalo starches causing less insulin release compared to amylopectin, even with the same amount of carbohydrates.
- 🔑 Six factors influence carbohydrate digestion and glucose rise: the ratio of amylose to amylopectin, particle size, cell wall integrity, co-consumption of fats and proteins, presence of acidic foods, and phenolic compounds.
- 🌀 Resistant starches reach the colon and are broken down by gut bacteria into short-chain fatty acids, which can promote satiety and decrease gastric emptying.
- 🍚 Type 1 resistant starch is trapped within an intact cell wall or protein matrix, making it inaccessible to digestive enzymes.
- 🌾 High amylose starch (Type 2) is found in certain varieties of rice and unripened potatoes and bananas, and is more resistant to digestion.
- 🍲 Type 3 resistant starch is created by cooking and cooling starches, which form a new crystal structure less susceptible to amylase enzymes.
- 🚫 Type 4 resistant starch is chemically modified and not recommended due to its highly processed nature.
- 🥘 Type 5 resistant starch involves the complex of starch and lipid, where fat acts as a barrier to digestion, though it is less studied.
Q & A
What are the two main forms of starches found in the human diet?
-The two main forms of starches found in the human diet are Amylose and Amylopectin, with Amylose making up about 70% and Amylopectin about 30%.
What is the difference between rapidly digested starch and resistant starch?
-Rapidly digested starch releases glucose within about 20 minutes of eating, while resistant starch is not broken down at all and goes to the colon where it is acted upon by gut microbiome.
Why was the old classification of carbohydrates as complex versus simple not useful?
-The old classification was not useful because it was based on the chemical composition of the starch and not on the human physiological response. Many long chains of glucose, considered complex carbohydrates, are rapidly digested and cause a quick spike in glucose, contrary to the expectation.
What are the three types of Amylose and how do they differ in digestibility?
-The three types of Amylose are Amylose A, Amylose B, and Amylose C. Amylose A, found in wheat, is the most easily digested. Amylose C, found in beans, is the hardest to digest. Amylose B, found in potatoes and bananas, is intermediate between the two.
How does the structure of Amylopectin affect its digestibility?
-Amylopectin has a helical structure which makes it much harder to digest compared to the straight chains of Amylose, leading to a slower rise in glucose and insulin levels.
What are the six major factors that influence the carbohydrate digestion and glucose rise?
-The six major factors are the Amylose to Amylopectin ratio, particle size, cell wall integrity, the presence of fats and proteins, the presence of acidic foods, and phenolic compounds.
How does resistant starch contribute to weight loss and glucose sensitivity?
-Resistant starch, being undigested, goes to the colon where it is broken down by gut bacteria into short-chain fatty acids. These stimulate hormones like GLP-1 and peptide YY, promoting satiety and reducing gastric emptying, which can influence glucose sensitivity and decrease insulin release.
What is Type 1 resistant starch and how is it formed?
-Type 1 resistant starch is the carbohydrate trapped within a physical barrier like an intact cell wall or a protein matrix, which prevents digestive enzymes from accessing it.
What is the process of retrogradation and how does it create Type 3 resistant starch?
-Retrogradation is the process where starches form a new crystal structure after being cooked and cooled. This makes the starch more stable and less susceptible to digestion by amylase enzymes, creating Type 3 resistant starch.
Why is chemically modified starch (Type 4) not recommended and what processes are used to create it?
-Chemically modified starch is not recommended because it is highly processed and involves chemical treatments like crosslinking, etherification, and esterification, which are generally not considered healthy.
What is Type 5 resistant starch and how does it differ from the other types?
-Type 5 resistant starch is a complex of starch and lipid where the fat acts as a physical barrier, preventing the quick breakdown of starch by digestive enzymes. It has not been well-studied and is less understood compared to other types.
Outlines
🍚 Understanding Starch Types and Digestion
This paragraph delves into the world of starches, explaining the two main forms: Amylose and Amylopectin, which are long chains of glucose arranged differently. Amylose is more water-soluble and easier to digest, while Amylopectin is harder due to its helical structure. The speaker clarifies that starches are categorized into rapidly digested, slowly digested, and resistant starch based on the speed of glucose release, replacing the outdated complex versus simple carbohydrates classification. The paragraph also discusses how the ratio of Amylose to Amylopectin, particle size, cell wall integrity, co-consumption of fats and proteins, and the presence of acidic foods can influence carbohydrate digestion and glucose absorption.
🌾 Exploring the Impact of Resistant Starch on Weight Loss
The second paragraph focuses on resistant starch, which is not digested in the small intestine but instead reaches the colon where it is fermented by gut bacteria, producing short-chain fatty acids that can influence hormones like GLP-1 and Peptide YY, promoting satiety. The speaker introduces five types of resistant starch, including Type 1 (trapped within a physical barrier), Type 2 (high Amylopectin starch found in certain varieties of rice and unripened potatoes), Type 3 (formed by cooking and cooling starches which undergo retrogradation), Type 4 (chemically modified starch, not recommended), and Type 5 (complex of starch and lipid). The paragraph emphasizes the importance of starch modification and the role of insulin in weight gain.
🥔 Utilizing Resistant Starch for Healthier Diet Options
In the final paragraph, the discussion continues with practical examples of how resistant starch can be incorporated into one's diet for health benefits. The speaker mentions the benefits of consuming cold cooked rice or potato salad with vinegar, which can significantly reduce the glycemic index and insulin response. The paragraph concludes by emphasizing the importance of understanding the different types of starches and how they can be modified through various means to influence glucose and insulin levels, ultimately affecting weight management.
Mindmap
Keywords
💡Resistant Starch
💡Polysaccharides
💡Amalopectin and Amylopectin
💡Rapidly Digested Starch
💡Slowly Digested Starch
💡Insulin
💡Particle Size
💡Cell Wall Integrity
💡Fermented Foods
💡Phenolic Compounds
💡Type 1 Resistant Starch
💡High Amylose Starch
💡Type 3 Resistant Starch
💡Chemically Modified Starch
💡Starch and Lipid Complex
Highlights
Starch is classified into rapidly digested, slowly digested, and resistant starch, replacing the old complex versus simple carbohydrates classification.
Amal optin and amalo are the two main forms of starch, with different digestibility and impacts on glucose and insulin levels.
Amal optin comes in three types (A, B, and C), each with varying digestibility rates found in different foods.
Amalo starch has a helical structure that is harder to digest, leading to slower glucose and insulin rises.
The speed of digestion is crucial for glucose and insulin release, affecting how different starches impact the body.
Six factors influence carbohydrate digestion speed: starch type, particle size, cell wall integrity, fat and protein co-consumption, acidic foods, and phenolics.
Resistant starches are not digested and reach the colon, where they are broken down by gut microbiome into short-chain fatty acids.
Resistant starch types include physical barriers, high amylose starches, and retrograded starches formed by cooking and cooling.
Type 1 resistant starch is trapped within intact cell walls or protein matrices, making it inaccessible to digestive enzymes.
High amylose maize (HAM) and certain rice varieties have higher amylose content, contributing to type 2 resistant starch.
Type 3 resistant starch is formed when cooked starches are cooled, undergoing retrogradation and becoming less digestible.
Chemically modified starch (type 4) is not recommended due to its highly processed nature.
Type 5 resistant starch involves the complex of starch and lipid, where fat acts as a barrier to digestion.
The presence of fiber and phenolics are key factors in reducing glucose absorption and insulin release.
Eating order and the presence of vinegar can significantly influence the glycemic index and insulin response.
Different types of resistant starch have practical applications for weight management and blood sugar control.
The video emphasizes the importance of understanding starch types and their modifications for health and weight loss.
Transcripts
hi today I'm going to talk about the
five types of resistant starch and how
they might help you to try to lose
weight and it's coming right
[Music]
up starches things like oat and beans
and wheat and rice are called
polysaccharides and that means that
they're long chains of glucose which is
a type of sugar and they come arranged
in two main forms one called Amal optin
which is about 70% in the human diet and
the other type is amalo which is about
30% the starches are usually classified
into three different types rapidly
digested starch which means that the
glucose is released within about 20
minutes of eating then there's slowly
digested starch which is slower than 20
minutes and then resistant starch which
is not broken down at all and this
replaces the old classification of
carbohydrates which was complex versus
simple carbohydrates and the old
classification was based on how long
those chains of glucose were if it was a
simple carbohydrate it was one or two
molecules and it was thought that that
would lead to a very quick rise in
glucose and a complex carbohydrate which
is longer chains like the amalo and Amal
optin were thought to be digested slower
but it turns out not to be true because
many many of these uh long chains that
is complex carbohydrates actually are
rapidly digested and therefore cause a
very quick Spike so that old
classification wasn't useful because
it's really based on a chemical
composition of the starge and is not
based on the human physiologic response
which is why we use these different
terms tin has a different structure than
amalo so Amal optin is more water
soluble and makes it easier to be
degraded by enzymes called amasis the uh
Amal optin comes in three different
types Amal optin a which is found in
wheat and is the most easily digested
Amal optin C is the hardest to digest
and those are found in things like beans
Amal opcin B which is found in potatoes
and bananas is sort of intermediate
between the two amalo with its helical
structure which is straight is much
harder to digest and therefore leads to
a much slower rise in the glucose and
the insulin and in this study for
example you see that this is true in
both normal um people and also
hyperinsulinemic people if they eat more
amalo compared to Amal optin the amount
of insulin that is released is much less
even though the amount of carbohydrate
is the same and as we've seen the speed
of the digestion is critically important
to how much gluc glucose and Insulin
released there's actually six major
forms of uh ways that can be influence
the uh the carbohydrate from uh what you
eat to how quick the glucose Rises so
the first is as we've discussed the
amalo uh pectin to amose ratio and how
much resistance starch there is uh
second is the particle size that is if
you have much larger particles they tend
to be digested much slower if you have
something which is grind up and very
small it can be digested very quickly so
uh for example if you
have uh deel cut oats versus very finely
milled instant oats there's a difference
because the particle size is smaller the
third is a cell wall Integrity so if you
have the uh carbohydrate within an
intact cell wall it can't be digested
that's why fiber is often considered an
indigestible carbohydrate if you break
down that cell wall by taking wheat for
example and grinding it very very fine
into a dust it gives it uh a lot of
opportunity for the amasis those enzymes
in our body to break it down leading to
an extremely rapid rise in blood glucose
compared this finely machine grade uh
industrially processed wheat to say
stone ground wheat and you find that the
the cell wall Integrity is more intact
and therefore a slower rise number four
is if you eat the fats and proteins
along with the carbohydrates and I did a
whole YouTube video uh describing why
food order matters and why eating the
carbs last might be more beneficial uh
number five is the presence of acidic
Foods things such as
vinegar and other uh fermented foods can
influence the speed at which is digested
by influencing the amount of amasis and
again I did a whole YouTube video on
that if you want to check that out and
number six is something called phenolic
which we may address in another video
when phenolics are antioxidants they're
phytochemicals so they're found uh from
plants and they're things called like
phenolic acid and flavonoids and lignins
and they modulate carbohydrate digestion
and glucose absorption by also
inhibiting inhibiting these Amal phes
that break down the carbohydrate and um
they can also influence the intestinal
glucose transporter so by by inhibiting
the amalay is it makes the absorption
much slower and certain Studies have
shown that uh perhaps the most important
factors could be the amount of uh fiber
and also the uh presence of uh phenolics
so what about resistant starch because
resistant starch is not digested at all
and by taking more resistant starch you
might be able to influence that how much
carbohydrate you can take and reduce it
and there's five different types of
resistant
starch because they don't get digested
at all it goes to the colon and the
carbohydrate then gets acted on by the
uh gut microbiome so those bacteria that
are in the colon start to break it down
into things such as short chain fatty
acid or SF s
CFA and that is important because that
has other influences it stimulates for
example glp1 which is a hormone which uh
May promote satiety and decrease gastric
emptying and also peptide YY which
promotes satiety so this fiber even
though there is no um absorption the
carbohydrate goes straight through us
doesn't going absorb can still make us
feel more full and make us want to stop
eating and this will have an influence
in terms of glucose sensitivity and
decreasing the amount of insulin
released the the the first type of
resistant starch is type one resistant
starch which is that the carbohydrate is
trapped within a physical barrier um or
a uh and that usually is an intact cell
wall because it is contained with in
that cell wall or perhaps a protein
matrix therefore the digestive enzyme s
like the amales can't get add it because
they're physically blocked the fiber is
the most classic example of that where
the carbohydrate is trapped within the
intact cell wall and therefore you can't
do it you can release the carbohydrate
by industrial processes such as grinding
but also Milling sometimes chewing can
also uh release that um so if you uh
look at those examples like uh machine
ground Flow versus uh stone ground flour
or Steel oats versus instant oats
there's clearly a difference when it
comes to the effect on our bodies even
though the carbohydrate is the same the
second type of starch is called high
amalo starch and because the amalo is
digested slower you can modify mostly
genetically the uh corn and sometimes
wheat to have a much higher amalo
concentration it's called hm or high
amalo maze um that's not very common
however uh the other way to look at it
is to look at the different varieties
and here they've done some um some
studies on rice and certain types of
rice are much higher in amalo than
others the highest variety rice is
basmati rice as well as Jasmine and
they're about 30% so on par with wheat
but the uh sticky rice or glutenous rice
has almost 0% amalo it's mostly almost
all amalo pectin and in between is a
short grain rice which is about 10 to
20% the other thing that is very high in
amalo are unripened potatoes unripened
bananas Maybe Baby potatoes as well um
there the starches are very uh difficult
to digest the third type of resistant
starch or type three resistant starch is
uh cooking and then cooling starches and
this is very interesting because heating
the starches actually causes
gelatinization which is turning it into
a more liquid form so cold rice for
example is very crunchy because it's
it's a crystal and then as it's more
liquid it's smoother and softer and much
easier to eat as that Rice cools uh it
forms a new crystal structure in a
process called retrogradation so you may
also see that term retrograded starch
and this makes the starch more stable
and again less susceptible to amalay and
again if you uh the amalay can't break
down the starch it can't get absorbed so
therefore the rise in glucose is much
slower than if you had just regular rice
so cooked and then cooled rice uh can be
compared in this study for example uh
they they found that there was a small
but significant uh decrease in the rise
in glucose when you had uh type 3
resistant starch potatoes on the other
hand if you were to cook them cool them
and then reheat them
uh most of that starch just goes back
into its normal structure so it doesn't
have any effect but the good thing about
potatoes is that you can eat them cold
so if you cook them and then cool them
and then eat them cold such as with
potato salad for example then again you
can take advantage of this resistant
starch so uh one study for example
showed that if you ate uh potato salad
where you also had some vinegar dressing
which may play an effect you could
actually reduce the gemic index by a
whopping 41% compared to regular
potatoes and uh reduce the insulin by
31% so that's a very interesting way to
modify uh the starch which is called
retrogradation or type 3 resistance
starch type four is a chemically
modified starch and this is not
recommended because it's highly
processed what they do is they use uh
chemicals to do things like crosslinking
etherization esterification and just by
hearing the name you know that that's
probably not something you want to eat
and type five is the complex of the
starch and lipid where the fat acts as a
physical barrier separating uh the
amalay and the starch and therefore
preventing the quick breakdown so uh
this has not been studied well so
there's not a lot of evidence however
there is a small study for example where
they looked at stir fried rice and oil
versus fried rice without oil and the
oil acts as a physical barrier to make
it uh easier to uh have so those are the
different types of resistant starch
there's five different types and it's
very important that all starches are not
the same there's those six different
ways that you can modify it so again
it's not the carbohydrate necessarily
because all of these have the same
amount of carbohydrate but what you what
what you do to the carbohydrate whether
you change it into a more resistant form
or you add things like proteins or fats
or vinegars or you uh keep it in a more
whole form uh that that can really
influence the amount of uh the how
quickly the the uh glucose Rises and
therefore the amount of insulin produced
and it's that hormone insulin which is
driving weight gain I hope you've
learned something I'll see you next week
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