將碳水化合物變成超級美食的秘訣：抗性淀粉
Ani Freedman
2025-05-15
碳水化合物的聲譽頗為復(fù)雜,。一方面,，它們是人體的主要能量來源，為大腦和身體提供日常工作或運動所需的動力,；另一方面,，它們常被妖魔化為引發(fā)高血糖或體重增加的元兇。
這是因為白面包和土豆等簡單碳水（尤其當大量攝入或未與蛋白質(zhì),、蔬菜搭配攝入時）可能導(dǎo)致血糖驟升——血糖水平急劇顯著上升（餐后散步有助于緩解）,。血糖驟升及隨后的血糖驟降會影響身心感受與整體能量水平。長期反復(fù)的血糖波動和持續(xù)高血糖,，還會增加心血管疾病,、胰島素抗性及糖尿病風(fēng)險,。
但面包、米飯,、土豆和意面中潛藏著一類營養(yǎng)物質(zhì),，能幫助緩解我們鐘愛的碳水化合物帶來的副作用，它就是抗性淀粉,。
什么是抗性淀粉,？
約翰斯·霍普金斯大學(xué)（Johns Hopkins）指出，抗性淀粉是一種在小腸中不能消化吸收,、轉(zhuǎn)而進入大腸發(fā)酵的碳水化合物,。小腸無法消化吸收意味著血糖不會驟升，而大腸發(fā)酵過程使其成為滋養(yǎng)腸道有益菌的益生元,。
研究表明,，抗性淀粉能改善腸道健康與血糖調(diào)節(jié)，輔助減重,，緩解胰島素抗性,，減少炎癥反應(yīng)。該機構(gòu)還列舉了抗性淀粉的其他益處：
? 增加飽腹感
? 治療和預(yù)防便秘
? 降低膽固醇
? 降低結(jié)腸癌風(fēng)險
? 較緩慢的發(fā)酵過程,，比其他纖維產(chǎn)氣少
大蕉,、青香蕉、豆類,、豌豆,、扁豆及燕麥、大麥等全谷物天然含有抗性淀粉,。但通過白米飯,、意面和面包也能獲得這種超級食品——秘訣在于冷卻碳水化合物。
米飯,、意面,、土豆和面包等經(jīng)烹飪、冷卻再加熱后,，就會產(chǎn)生抗性淀粉,。
這是因為大米（以及意面、面包和土豆等）經(jīng)烹飪冷卻后改變了淀粉結(jié)構(gòu),，使其更難被消化,，從而避免食用這些食物后常見的血糖飆升。
2015年的一項研究發(fā)現(xiàn),，煮熟,、冷卻、隔夜再加熱的白米飯,，抗性淀粉含量達到原熱米飯的近三倍,。2008年的另外一項研究顯示,，經(jīng)冷凍、解凍,、烘烤的白面包，升糖反應(yīng)遠低于未經(jīng)這種處理的面包,。意面和土豆也呈現(xiàn)出類似結(jié)果,。
這種冷卻法對天然具有低升糖負荷的碳水同樣有效，如糙米,、燕麥,、大麥、豆類,、扁豆和全麥意面等,。（財富中文網(wǎng)）
譯者：劉進龍
審校：汪皓
碳水化合物的聲譽頗為復(fù)雜。一方面,，它們是人體的主要能量來源,，為大腦和身體提供日常工作或運動所需的動力；另一方面,，它們常被妖魔化為引發(fā)高血糖或體重增加的元兇,。
這是因為白面包和土豆等簡單碳水（尤其當大量攝入或未與蛋白質(zhì)、蔬菜搭配攝入時）可能導(dǎo)致血糖驟升——血糖水平急劇顯著上升（餐后散步有助于緩解）,。血糖驟升及隨后的血糖驟降會影響身心感受與整體能量水平,。長期反復(fù)的血糖波動和持續(xù)高血糖，還會增加心血管疾病,、胰島素抗性及糖尿病風(fēng)險,。
但面包、米飯,、土豆和意面中潛藏著一類營養(yǎng)物質(zhì),，能幫助緩解我們鐘愛的碳水化合物帶來的副作用，它就是抗性淀粉,。
什么是抗性淀粉,？
約翰斯·霍普金斯大學(xué)（Johns Hopkins）指出，抗性淀粉是一種在小腸中不能消化吸收,、轉(zhuǎn)而進入大腸發(fā)酵的碳水化合物,。小腸無法消化吸收意味著血糖不會驟升，而大腸發(fā)酵過程使其成為滋養(yǎng)腸道有益菌的益生元,。
研究表明,，抗性淀粉能改善腸道健康與血糖調(diào)節(jié)，輔助減重,，緩解胰島素抗性,，減少炎癥反應(yīng),。該機構(gòu)還列舉了抗性淀粉的其他益處：
? 增加飽腹感
? 治療和預(yù)防便秘
? 降低膽固醇
? 降低結(jié)腸癌風(fēng)險
? 較緩慢的發(fā)酵過程，比其他纖維產(chǎn)氣少
大蕉,、青香蕉,、豆類、豌豆,、扁豆及燕麥,、大麥等全谷物天然含有抗性淀粉。但通過白米飯,、意面和面包也能獲得這種超級食品——秘訣在于冷卻碳水化合物,。
米飯、意面,、土豆和面包等經(jīng)烹飪,、冷卻再加熱后，就會產(chǎn)生抗性淀粉,。
這是因為大米（以及意面,、面包和土豆等）經(jīng)烹飪冷卻后改變了淀粉結(jié)構(gòu)，使其更難被消化,，從而避免食用這些食物后常見的血糖飆升,。
2015年的一項研究發(fā)現(xiàn)，煮熟,、冷卻,、隔夜再加熱的白米飯，抗性淀粉含量達到原熱米飯的近三倍,。2008年的另外一項研究顯示,，經(jīng)冷凍、解凍,、烘烤的白面包,，升糖反應(yīng)遠低于未經(jīng)這種處理的面包。意面和土豆也呈現(xiàn)出類似結(jié)果,。
這種冷卻法對天然具有低升糖負荷的碳水同樣有效,，如糙米、燕麥,、大麥,、豆類、扁豆和全麥意面等,。（財富中文網(wǎng)）
譯者：劉進龍
審校：汪皓
Carbohydrates have a complicated reputation. On one hand, they’re our body’s main source of energy, powering our brains and bodies to get through the workday or a workout. On the other, they’re often demonized as causing high blood sugar or weight gain.
That’s because simpler carbs, like white bread and potatoes (particularly when they’re consumed in large amounts or not in combination with protein and vegetables), can cause blood sugar spikes, a rapid and significant rise in blood glucose levels (although walking after meals can help with that). Those spikes and subsequent dips in blood sugar can impact how you feel and your overall energy levels. Over time, repeated spikes and prolonged high blood sugar can also lead to increased risk for cardiovascular disease, insulin resistance, and diabetes.
But within bread, rice, potatoes, and pasta is a hidden nutrient that could help mitigate those unwanted effects of the carbs we love so much: resistant starch.
What is resistant starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine, and ferments in the large intestine, according to Johns Hopkins. Avoiding digestion in the small intestine ensures glucose won’t spike, while the fermentation process in the large intestine helps the starch act as a prebiotic to feed the good bacteria in the gut.
Studies have shown that resistant starch can improve gut health and glucose regulation, support weight loss, improve insulin resistance, and lower inflammation. Johns Hopkins points out additional benefits such as:
? Increased feeling of fullness
? Treatment and prevention of constipation
? Lower cholesterol
? Lower risk of colon cancer
? Less gas production than other fibers from a slower fermentation process
Some foods naturally contain resistant starch, like plantains, green bananas, beans, peas, lentils, and whole grains like oats and barley. However, you can still access this superfood in white rice, pasta, and bread, too—just cool your carbs.
Resistant starch develops when certain carbohydrates are cooked, cooled, and reheated—namely rice, pasta, potatoes, and bread.
That’s because the starch structure changes when rice (and pasta, bread, and potatoes) are cooled after cooking, making it more resistant to digestion, and preventing the blood sugar spikes you’d typically see from those foods.
One study from 2015 found that white rice that was cooked, cooled overnight, and then reheated had nearly triple the amount of resistant starch of the original cooked rice. Another study from 2008 revealed that white bread that was frozen, defrosted, then toasted showed a much lower glycemic response than bread that hadn’t undergone the process. Similar results have also been found for pasta and potatoes
The cooling trick can also work for carbs already with a lower glycemic load—such as brown rice, oats, barley, beans, lentils, and whole wheat pasta.
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