Остывшие индийские лепешки становятся полезнее: как охлаждение повышает содержание устойчивого крахмала

For countless years, leftover rotis have been a common sight in every Indian kitchen. Also known as baasi roti, these rotis are usually eaten with milk, curd, vegetable, chutney, or even jaggery the next morning. But is it actually healthier to eat a cooled down roti? It turns out that cooling a cooked roti actually changes the structure of some of its starch. Research on Indian wheat products has shown that chapati stored for 24 hours had higher amounts of resistant starch than fresh chapati. The resistant starch is digested differently and can potentially offer some health benefits. That being said, baasi roti is not necessarily healthier than a fresh one. It all depends on the ingredients and the way it's stored. Here are some reasons why you should consider including baasi roti in your breakfast. (Photos from Shutterstock) According to a report by National Library of Medicine, one of the most fascinating changes that happen in a cooked roti while it's cooling down is retrogradation. Basically, some of the starch in the roti goes through a process that changes its digestibility and turns it into resistant starch. A study conducted on Indian wheat products revealed that the resistant starch in Indian chapati increased significantly (by 2-3x) approximately after 24 hours of storage at room temperature. The resistant starch, in turn, reduced the glycaemic index. Another small human trial showed similar results after participants consumed stored chapati. Overall, you may want to eat a stored roti if you want to benefit from its resistant starch, but it's unclear whether it's significantly better for people with diabetes or not. Moreover, it all depends on how the roti was prepared and stored. One of the potential benefits of including more resistant starch in your diet is improved blood sugar control. As mentioned earlier, resistant starch is digested differently and only a small percentage of it is turned into glucose in your small intestine. It he report suggest that, a significant portion of resistant starch passes through your digestive system undigested. The Indian chapati study showed that resistant starch in a stored roti can significantly reduce the glycaemic index of a meal. However, it's hard to estimate how much it actually lowers blood sugar because the trial only included 10 participants. Another thing to consider is the type of flour. Whole-wheat roti generally has more fibre than a roti made with maida (refined wheat flour). Fibre is digested more slowly than starch and can also help lower blood sugar. Whole grains are also heart-healthy, reduce cholesterol levels, and provide your body with plenty of essential nutrients. Resistant starch is high in dietary fibre, which means that it's generally good for your digestion. Moreover, since resistant starch ferments in your colon, it can help support the growth of good bacteria and produce short-chain fatty acids. The amount of resistant starch varies per person and depends on the type of food, as well as the way it's cooked and stored. The regular fibre in whole-wheat roti can also aid digestion. According to the Harvard T.H. Chan School of Public Health, fibre makes the food easier to pass through your digestive system and prevents constipation. If you're planning to have a whole-wheat roti for breakfast, adding some resistant starch can be a great idea. Not only will it keep you satiated for a longer period of time, but it will also provide your body with the required carbohydrates for energy. In combination with other healthy foods, such as curd, eggs, vegetables, and paneer, whole-wheat roti can actually help you have a balanced breakfast. On the other hand, eating multiple rotis with tons of sugar or ghee won't be particularly healthy. In terms of nutritional benefits, whole grains are way better than refined grains. And when it comes to whole grains, there's nothing better than whole-wheat flour. When making rotis, many Indian women use whole-wheat flour since it's high in fibre, vitamins, minerals and healthy fats. Therefore, even if a baasi roti doesn't have significantly more resistant starch than a fresh roti, it still benefits from being made with whole-wheat flour.