 Unless you follow a ketogenic diet, chances are your diet is high in carbohydrates. Most of these carbohydrates consist of starches, which are composed of long glucose chains. While regular starch is quickly digested and absorbed into the body, resistant starch is not as readily absorbed.1 In other words, it resists digestion. Hence, the term “resistant starch.” Resistant starches often function like prebiotics or soluble fiber. Foods composed of resistant starches move undigested through the stomach and small intestine to the colon, where gut bacteria can feed on them and convert a portion of them into beneficial short-chain fatty acids, such as butyrate.2-4 What’s so super about slow-release carbohydrates? Digestion benefits aren’t the only reason to take a closer look at resistant starches. Resistant starches have been shown to have numerous health benefits. For example, similar to soluble fiber, resistant starch consumption can have a “second-meal” effect by increasing the feeling of satiety, thus potentially helping people eat fewer calories.5-7 Adding foods high in resistant starches may also lead to improved insulin sensitivity.8 Some research suggests it may improve postprandial blood sugar levels9,10 A recent study compared the effects on blood sugar levels, over 90 minutes, with a proprietary resistant starch, known as UCAN SuperStarch® versus an oral glucose drink. The data indicated the oral glucose showed the typical “sugar spike” followed by a drop in blood glucose levels. On the other hand, the UCAN SuperStarch® provided a sustained glucose response without the sharp spike or crash in blood sugar.11  Resistant starch sources
Looking to ingest more resistant starch? It’s easy to get ample amounts of resistant starch through dietary intake. Foods high in resistant starch include potatoes (except sweet potatoes), green bananas, legumes, cashews, and some grains, including whole grains, oats, and rice.12,13 Note that some people find a diet high in resistant starch may cause stomach discomfort. Cook and cool! After cooking rice and potatoes (although not sweet potatoes), simply wait to eat these items until they have cooled completely. Cooling is important, as it converts some of the starch into resistant starch, allowing it to pass unchanged through the intestinal tract and providing fuel for the “friendly” bacteria in the colon. As always, make sure to discuss any dietary changes with your healthcare practitioner first! References:
Submitted by the Metagenics Marketing Team
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 Are you struggling to maintain a healthy weight?
If so, you may want to check in with your gut. Research has shown that our gut bacteria—specifically, the wrong kind of gut bacteria, or lack of microbial diversity—can hinder weight management.1 This post offers a brief overview of the gut and explains how you can improve your gut microbiome and support better weight management. Gut health: an overview Our intestines, or gut, are key to our digestive system and have been linked to many other aspects of our health, affecting everything from our cognitive wellbeing to our skin health and potentially our ability to lose weight.2 Our gut hosts 100 trillion microbes at any given time, and the majority of these microflora are good for us. That said, not all microbes provide the same health benefits.2 This is because we each have a unique composition of microbiota in our gut microbiome—consisting of various strains of bacteria, viruses, and protozoa (a group of single-celled microorganisms)—some of which have been shown to influence our weight and overall health. If our microbiota become less diverse, or if the amount of specific, beneficial microbes in the gut shifts, it may affect our health in various ways.2 What factors influence the gut microbiome? Our gut breaks down the food we eat into small particles. The smallest particles are absorbed into the blood, while the rest are eliminated from the body.3 The process of digestion that takes place in the intestines is where the impact of gut bacteria is the most significant. While the majority of these bacteria help to break down food and nutrients in the gut, some are better-equipped to facilitate digestion, and potentially help with weight management, than others.3 Put simply: If the gut has higher levels of certain types of bacteria, this could be a reason why it’s more difficult to lose weight. Some factors that can disrupt the gut microbiome and affect weight management include:4
Even the most relaxed people experience stress from time to time. Chronic stress is much more serious, however, as it can disrupt the gut microbiome, reducing the numbers of beneficial bacteria for weight management as well as affecting overall health. Strategies to improve gut health and promote weight loss Results from a study published in the Mayo Clinic Proceedings reveals that even with a strict diet and exercise program, specific activities of the gut bacteria can disrupt the microbiome and make weight loss difficult.6 This is important because currently, more than two-thirds of American adults are either overweight or at risk of being overweight.7 Healthy weight loss and management are crucial to overall health—and this is where understanding research on probiotic strains is valuable.8 In addition to a nutritious diet and regular exercise, certain strains may improve gut function. Clinical studies have shown that strains, such as Bifidobacterium lactis B420, support body weight regulation and have been shown to help control body weight and body fat.8 While certain probiotic strains may be ideal for weight management, along with a comprehensive wellness regimen, they are not a substitute for a healthful diet and active lifestyle. Please speak to your healthcare practitioner before changing your diet. References:
 by Ashley Jordan Ferira, PhD, RDN
Vitamin D is essential- it helps absorb calcium, supports nervous and muscle tissue, and the immune system. Compared to normal-weight counterparts, vitamin D deficiency is more prevalent in those with obesity. In the US over one-third of adults meet obesity criteria.1 A study in The Journal of Clinical Endocrinology and Metabolism2 examined cellular mechanisms of vitamin D trafficking in metabolically dysfunctional adipose tissue as compared to normal adipocytes in conjunction with a vitamin D supplementation intervention in a randomized, controlled trial. Ninety-seven male subjects completed the vitamin D intervention study. Fifty-four normal-weight and 67 obese males were initially randomized to receive either 50 mcg/week of 25-hydroxyvitamin-D3 [25(OH)D3] (2,000 IU/week equivalent) or 150 mcg/week of vitamin D3 (6,000 IU/week equivalent) for one year. Vitamin D sufficiency was defined as a 25(OH)D blood level > 20 ng/ml. This serum concentration is aligned with the National Academy of Medicine’s cutoff for vitamin D sufficiency.3 Vitamin D uptake, conversion and release were investigated in control (non-insulin-resistant) and insulin-resistant 3T3-L1 adipocytes, as well as in subcutaneous adipose tissue (SAT) samples from lean and obese participants. The release of vitamin D and its metabolites were induced with the addition of adrenaline. Expression of the vitamin D receptor and vitamin D conversion enzymes, 25-hyroxylase and 1α-hydroxylase, was also examined. The research team elucidated key differences in cellular vitamin D trafficking effects and supplementation effects:
Why is this Clinically Relevant?
References
 When you’re stressed, so is your thyroid
Everything seems to be going wrong this morning—you’re out of coffee, traffic is bad, and you can feel tension from the tips of your toes to the top of your head. Maybe you’re under constant pressure at work or can’t catch a break on your bills. Stress is a part of your life, and when it’s ongoing, it can affect everything—including your thyroid. Learn why this is significant and what you can do to help reduce the effects of stress on this important gland. Your thyroid: The regulator of body functions Sitting squarely at the front of your neck is the thyroid gland, a butterfly-shaped powerhouse of your body’s metabolism. As part of your endocrine system (a collection of glands in the body that produce hormones), the thyroid regulates many body functions including, but not limited to:
How stress affects the thyroid The effect of stress on thyroid health is like a game of dominos: When one tile falls, the rest typically follow. Stress impacts the thyroid by influencing how other hormones balance with it. For example, cortisol (the “fight or flight” hormone) can surge due to chronic stress. This surge can cause problems with thyroid hormone production,1 pressing this important gland to work harder to produce and release more thyroid hormones, leading to an imbalance. Consequently, if the imbalance becomes chronic, it can contribute to the risk of developing a thyroid disorder.2 Another example of hormonal imbalance is insulin resistance, wherein the body resists insulin production, resulting in increased blood sugar levels. This leads to other associated health problems. Several of these conditions often occur with hypothyroidism (when the thyroid doesn’t make enough of its hormones). The result? Increased products of dysregulated sugar metabolism, which lead to lower levels of thyroid-stimulating hormone (TSH) in the blood.3 Insulin resistance can also contribute to thyroid enlargement and nodules.4,5 Chronic stress has also been shown to increase the risk of developing an autoimmune thyroid condition.2By affecting the immune system through the nervous and endocrine systems, chronic stress can “flip a switch” and increase the risk of autoimmune thyroid disorders for people who have a genetic predisposition.2 Don’t stress about your thyroid If you’re concerned about chronic stress and how it may affect your thyroid, ask your healthcare practitioner for more information. He or she is the best person to consult about stress and thyroid health. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
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