Eat Your Bananas & Rice in Peace – They Aren’t Fattening Devils!
Here’s a kind of myth busting we like: bananas, rice and potatoes aren’t the fatty devils they’re made out to be!
You’ve got it all wrong. A lot many foods that you consider fattening are actually appetite suppressants. Bananas, rice, potato… the ‘banned’ list is long – and it’s all wrong! It’s time to bust the list, and begin eating more of these waist-whittling champions.
Well, everyone knows that fibre is the buzzword as far as losing weight is concerned but most don’t really know that ALL fibre (like protein and fats too) are not created equal. You need to eat the right fibre – basically foods high in Resistant Starch (RS) – to blast off those pounds.
The USP of RS is that it passes through the digestive tract unchanged (does not get digested). That is why it fills you up, keeps those damaging cravings away, boosts the metabolism and helps you stay lean! Plus, a meal with RS also triggers a hormonal response to shut off hunger.
Here are some so-called fattening foods you NEED to eat:
This fruit has been berated unnecessarily for way too long.
It is indeed high in carbohydrates – but it is not highly calorific, not does it contain even a trace of fat or sodium. Plus, there’s a whopping 4 to 6 gm RS in a medium banana (and just 100 calories).
But make sure you choose them slightly unripe, as green bananas have more RS.
Brownie health tip: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Is a Banana Worth the Calories?
A medium size potato will give you 2.5 gm RS (and 130 calories). Boiled-and-then-cooled potatoes have more RS as, when you chill potatoes, the drop in temperature changes its chemical structure into resistant starch. Do not reheat the potato as then the resistant starch gets destroyed – and, along with it, its slimming powers.
Brownie health tip: Potato skins are loaded with nutrients – they contain fibre, potassium, iron, calcium, zinc, phosphorus and B vitamins. That’s why it’s best to eat potatoes with their skins!
Always considered a poor cousin of almonds and walnuts, cashews actually have a lot going for them. An ounce (about 20 cashews) deliver about 3-4 gm of RS (and 160 calories). So have them on a rotational basis as part of your daily quota of nuts.
Brownie health tip: Cashews are loaded with good-for-the-heart fats – MUFA – as also trace mineral selenium, which can help protect against cancer.
Consider the Japanese: they eat at least one rice-based dish per day. And we all know that the country has the lowest rate of obesity in the world! Yet rice is universally considered as fattening.
Skip the guilt and enjoy rice in right portions as 100 grams of rice gives 3.7 gm of RS (and 130 calories).
Brownie health tip: Research shows that rice eaters eat more servings of fruit, vegetables, meat and beans, as it is very easy to top this humble food with these healthy nutritious ingredients (rice-dal, mixed vegetable pulao, pineapple pulao, chicken biryani…you get the drift).
(Kavita Devgan is a weight management consultant, nutritionist, health columnist and author of Don’t Diet! 50 Habits of Thin People.)
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