Resistant starch just might be next weight-loss catchphrase

Here's some hot news about cold carbs.

I'd never heard of resistant starch (a carbohydrate and fiber) until Prevention magazine brought it to my attention. If your not aware of resistant starch, don't be surprised, most folks aren't, even though it's been a part of your meals most of your life.

Dietary fiber, an important part of everyone's food plan, is a complex carbohydrate found in whole grains, like whole wheat and oats, especially oat bran. We also find fiber in fresh vegetables (carrots and brussels sprouts are excellent sources), fruits (apples and blackberries are especially good), as well as beans (lentils top the list) and nuts (like almonds or pecans).

Up until recently, dietary fiber has been subdivided into two types: soluble (dissolves in water; forming a gelatin-like substance) and insoluble (does not dissolve in water and creates a sense of fullness). Neither form can be digested by our body's enzymes, so few of fiber's calories can be absorbed.

Fiber is so important to weight loss that many weight-loss programs make certain their participants get the minimum amount (generally 20 grams to 30 grams) in their daily food plan.

Consuming sufficient fiber not only assists in weight loss, it is thought to decrease cholesterol blood levels and prevent some diseases, such diverticulosis, as well as some forms of cancer.

Just as the terms "soluble" and "insoluble" refer to fiber's action, so does "resistant" define starch -- this fiber does not get digested.

Resistant starch can be found in higher quantities in firm (less ripe or unripe) bananas, cooked and chilled potatoes, yams and rice (especially brown), unprocessed cereals and grains, and lentils (but all cooked and cooled peas and beans contain some), and cooked and chilled corn.

Heating resistant starch alters its form from indigestible to digestible, zapping its potential nutritive value.

At first you might ask: "Why would I want to eat a cold potato?" Yet, we do so when we eat potato salad. That's true for rice, too. Rice that's used in sushi is first cooked and then chilled, making it a resistant starch source. (That may be why after dining on sushi, even though you didn't consume large quantities, you feel so satisfied). Same thing happens when we turn cooked rice into chilled rice pudding. And while you may not want to eat cold baked beans, mixing canned beans into a chilled salad releases the resistant starch value.

The magic of resistant starch goes beyond filling us up. It appears that, through a chemical process in our bodies, resistant starch may block our ability to burn consumed carbohydrate calories and instead burn calories in recently consumed fat and stored body fat.

It also appears that consumption of sufficient resistant starch may reduce some cancer risks and help control blood sugar levels, thereby reducing the risk of diabetes.

Current thinking suggests that consuming a ½ cup to 1 cup of cooled resistant starch-rich foods creates an excellent environment for all of resistant starch's benefits, including potential weight loss.

I'll continue to research and experiment with resistant starch and will share what I learn. In the meantime, here's a terrific recipe that will boost the resistant starch and dietary fiber in your diet.

Kidney Bean, Corn and Tomato Salad

3 tablespoons fat-free, lower-sodium chicken broth

¾ teaspoon cornstarch

6 tablespoons fresh-squeezed lemon juice

1 tablespoon extra-virgin olive oil

½ teaspoon salt

¼ teaspoon fresh-ground black pepper

teaspoon (or to taste) cayenne pepper

2 cans (15 ounces each) kidney beans, drained and rinsed

2 cups frozen corn kernels (thawed)

2 plum tomatoes, seeded and chopped

2 green onions (white and green parts), minced

4 tablespoons minced fresh parsley (Italian flat leaf, preferred)

12 bibb or Boston lettuce leaves, rinsed, spun dry and chilled

In a small saucepan, whisk cornstarch into chicken broth and place pan over medium-high heat. While stirring, bring broth to a boil; boil for 15 seconds or until slightly thickened. Remove from heat and seat aside to cool.

In a medium glass or stainless-steel mixing bowl, whisk together lemon juice, oil, cooled thickened chicken broth, salt, pepper and cayenne. With a rubber spatula, stir and fold kidney beans, corn, tomatoes, green onions and parsley into dressing. Refrigerate for at least 30 minutes or until chilled.

Line six salad plates with lettuce leaves and divide salad among them. Serve immediately.

Serves six.

Nutrition values per serving: 261 calories (12.2 percent from fat), 3.5 g fat (0.6 g saturated), 45.6 g carbohydrate, 10 g fiber, 14.7 g protein, 0 cholesterol, 560 mg sodium.

SaltSense: Omitting the added salt reduces sodium content to 366 milligrams per serving.