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In several cultures, there’s a tradition of feasting on day-old dishes during seasonal transitions to cool the body and fortify the immune system. The food is typically kept overnight at room temperature and often tends to become a little sour. Most south indian households cook rice in the morning and do not refrigerate , some even ferment to make congee...This practice is a great way to introduce the body to the approaching season’s probiotic as well as pathogenic microbes through the food that has been allowed to lightly ferment overnight, Starch when disgusted breaks down into glucose.But resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut.

Resistant starch is a type of starch that isn’t fully broken down and absorbed, but rather turned into short-chain fatty acids by intestinal bacteria. Resistant starch can :

    stimulate blood flow to the colon.

    increase nutrient circulation.

    inhibit the growth of pathogenic bacteria.

    help us absorb minerals.

    Can be a cure for constipation.

    help prevent us from absorbing toxic/carcinogenic compounds.
    RS is safe and well tolerated up to about 40-45 grams per day. Consuming more than this might result in diarrhea and bloating, since high amounts can overwhelm the fermenting ability of our colonic bacteria. Sources of Resistant starch. Plantains and green bananas.

    Beans, peas, and lentils (white beans and lentils are the highest in resistant starch).

    Whole grains including oats and barley.

    Cooked and cooled rice.
    Try cooking rice, potatoes, beans, a day in advance and cool in the refrigerator overnight. It’s ok to reheat the starch before eating.
    Reheating doesn’t decrease the amount of resistant starch.

    In place of cooked oatmeal, try uncooked oats soaked in yogurt, milk, or a non-dairy milk and refrigerate overnight.

    Add lentils to a salad or soup.

    As a partial flour replacement try green banana flour, plantain flour,or potato starch. Resistant starch will be lost when baking or cooking with these flours.