The pursuit of easy weight loss is a common one, often leading to a plethora of opinions and trending diets. From lemon water to protein-coffee blends and specialized fruit gums, many solutions promise a simple path to shedding pounds. Recently, a trend circulating on social media suggests that consuming cooled noodles or potatoes could aid in weight loss. But is there any truth to this claim?
At the heart of this idea lies the concept of resistant starch. Many foods naturally contain starch, a polysaccharide – a type of carbohydrate – found in potatoes, rice, noodles, grains, legumes, and corn. The key difference emerges when these starchy foods are cooked and then cooled.
When cooled, these foods undergo a process called starch retrogradation, where the starch molecules rearrange themselves. This alteration makes them resistant to digestion by the enzymes in the small intestine. Essentially, a portion of the starch isn’t absorbed and utilized as calories or glucose, becoming what’s known as “resistant starch.”
Is Resistant Starch Good for Weight Loss?
Foods with a higher proportion of resistant starch do provide slightly less energy to the body. The feeling of fullness tends to last longer. “Formally, the reduced feeling of hunger could lead to a slight weight loss,” explains Dr. Birgit Terjung, a gastroenterologist and nutritional doctor with the German Society for Gastroenterology, Digestive and Metabolic Diseases. However, she cautions that “according to current knowledge, relevant weight loss cannot be achieved through increased consumption of resistant starch.”
The Bavarian consumer advice center echoes this sentiment, noting that only a small percentage of starch converts to resistant starch during cooling. Specifically, 100 grams of cooled potatoes contain approximately 3.5 kilocalories less than freshly cooked potatoes. They also point out that adding high-calorie ingredients like fatty mayonnaise, oil, cheese, or bacon to these foods will negate any potential caloric benefit. Opting for lighter dressings like yogurt or vinegar-oil marinades with fresh vegetables is recommended.
Despite the Slight Weight Loss Effect: Why are Pasta or Potatoes Cooked the Day Before Healthier?
While resistant starch may not be a direct solution for significant weight loss, it offers other health benefits. “Even if resistant starch doesn’t directly help you lose weight, it does have a major and extremely positive influence on the intestines and the bacteria that live in it,” says Marcus Kever, a dietitian in training at Essen University Hospital. Because resistant starch isn’t digested in the small intestine, it reaches the large intestine where it’s fermented by colon bacteria.
This fermentation process produces short-chain fatty acids, such as butyric acid, which strengthens the immune system and has a regulating effect on blood sugar, according to the Techniker’s Health Insurance.
Resistant Starch Does Not Form Immediately
It’s important to note that resistant starch doesn’t form instantaneously upon cooling. Approximately ten percent of the starch converts after around twelve hours. Allowing food to rest in a cool place for between 12 and 24 hours is recommended. Reheating the food can even slightly increase the proportion of resistant starch.
However, a gradual introduction of resistant starch into the diet is advised. A diet low in fiber combined with a sudden increase in foods high in resistant starch may initially cause side effects such as flatulence, constipation, cramps, or diarrhea.
While the idea of effortlessly losing weight by simply cooling your carbs may be appealing, the reality is more nuanced. Resistant starch offers valuable benefits for gut health and may contribute to a feeling of fullness, but it’s not a magic bullet for weight loss. A balanced diet and healthy lifestyle remain the cornerstones of effective and sustainable weight management.
