The One Carb That Shrinks Liver Fat (Here's How I Eat It)

https://www.dralexnewsletter.com Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning. Most people think all carbohydrates are the same. I certainly did for a while. But one particular type of carbohydrate behaves completely differently inside your body. Instead of rapidly raising your blood sugar, it feeds your gut bacteria, improves metabolic health, and some of the latest research suggests it can even help reduce fatty liver and visceral fat. In this video, I explain what resistant starch actually is, why doctors are so interested in it, and how a recent randomised controlled trial found that around 40 grams a day significantly reduced liver fat, even without weight loss. More importantly, I'll show you how I apply this research in real life using everyday foods instead of supplements or powders. If you're trying to reverse fatty liver disease, reduce visceral fat, improve your gut microbiome or simply eat carbohydrates in a healthier way, this is one of the simplest dietary changes you can make. In this video you'll learn: -What resistant starch is and why it's different from normal carbohydrates -How resistant starch feeds your gut microbiome -The latest research linking resistant starch to reduced fatty liver -How resistant starch may help reduce visceral fat -Why resistant starch has a much smaller effect on blood sugar and insulin -The simple cooling and reheating trick that increases resistant starch in potatoes, rice and pasta -Why freezing and toasting bread may improve its metabolic effects -The best natural food sources of resistant starch -How I build meals around resistant starch to improve long-term metabolic health TIMESTAMPS 00:00 – Introduction 01:57 – What Resistant Starch Actually Is 03:29 – What the Research Shows for Your Liver & Visceral Fat 04:41 – Why Refined Starch Does the Opposite (And Why I Don't Just Cut Carbs) 06:42 – How to Turn Ordinary Carbs into Resistant Starch 08:51 – The Foods That Are Naturally Rich in It REFERENCES Resistant starch decreases intrahepatic triglycerides in patients with NAFLD via gut microbiome alterations https://pubmed.ncbi.nlm.nih.gov/37673036/ Metabolic phenotypes and the gut microbiota in response to dietary resistant starch type 2 in normal-weight subjects: a randomized crossover trial https://pubmed.ncbi.nlm.nih.gov/30894560/ The impact of freezing and toasting on the glycaemic response of white bread https://pubmed.ncbi.nlm.nih.gov/17426743/ Chilled Potatoes Decrease Postprandial Glucose, Insulin, and Glucose-dependent Insulinotropic Peptide Compared to Boiled Potatoes in Females with Elevated Fasting Glucose and Insulin https://pubmed.ncbi.nlm.nih.gov/31484331/ A comparison of the effects of resistant starch types on glycemic response in individuals with type 2 diabetes or prediabetes: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/37051127/ Effects of the resistant starch on glucose, insulin, insulin resistance, and lipid parameters in overweight or obese adults: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/31168050/ Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study https://pubmed.ncbi.nlm.nih.gov/28392166/ #fattyliver #resistantstarch #guthealth #visceralfat #nutrition #fiber #insulinresistance #metabolichealth #longevity #health #dralex #doctoralex