What is wheat resistant starch?
Wheat resistant starch is a form of carbohydrate that, unlike traditional starch, is not fully digested in our small intestine. This type of starch acts as a prebiotic, feeding the good bacteria present in our gut and promoting digestive health.
Properties of wheat resistant starch
- Slow digestion: Resistant starch slows down the digestive process, contributing to a gradual release of energy.
- Blood sugar control: Helps to maintain stable blood sugar levels, reducing glycaemic spikes.
- Gut health: Promotes the growth of beneficial bacteria, improving gut health.
- Appetite reduction: May contribute to a prolonged feeling of fullness.
How to use wheat resistant starch in cooking
This versatile ingredient can be easily incorporated into your daily diet. Here are some ideas:
- Add it to smoothies for a creamy texture and extra nutritional boost.
- Use it in bread and baked goods to increase fibre and improve texture.
- Include it in soups and sauces to thicken naturally.
- You can also use it as an ingredient in homemade energy bars.
Recipe: Pancakes with Wheat Resistant Starch
These pancakes make a great nutritious and tasty breakfast. Here’s how to prepare them!
Ingredients
- 100 g of wheat flour
- 30 g of wheat resistant starch
- 1 egg
- 200 ml of milk (or plant-based milk)
- 1 tablespoon of brown sugar
- 1 teaspoon of baking powder
- A pinch of salt
Instructions
- In a bowl, mix the flour, resistant starch, baking powder, salt, and sugar.
- In another bowl, beat the egg and add the milk, mixing well.
- Combine the wet ingredients with the dry ingredients and mix until you have a smooth batter.
- Heat a non-stick pan and pour a ladle of pancake batter. Cook until bubbles appear on the surface, then flip and cook the other side.
- Serve the pancakes warm with fresh fruit, yogurt, or maple syrup.
Preparation times
- Preparation: 10 minutes
- Cooking: 15 minutes
Alternatives and tips
If you do not have wheat resistant starch available, you can substitute it with:
- Corn starch
- Oat flour
- Rice flour
Remember to adjust the liquid quantities in the recipe, as different flours and starches can absorb moisture differently.
FAQ about wheat resistant starch
- Is it suitable for gluten-free diets? No, wheat resistant starch contains gluten and is not suitable for those with coeliac disease.
- Can I use it in all recipes? Yes, you can experiment with resistant starch in many preparations, but be careful to balance the ingredients.
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