#1

What is the chemical composition of the polysaccharides/oligosaccharides/raffinoses found in beans vs bread/rice/corn/pasta and other starches? If post-processed by post-acarbose bifidiobacteria, what molecules are they converted into?

[can someone PDF this, this is VERY impt]

Yellow split beans, large lima, and black eyed peas contained higher amounts of total soluble sugars (79.8-83.6 mg/g), whereas lower amounts were observed in speckled butter peas and lentils (53.6-56.6 mg/g).

everything else equal, I believe high-flatulence foods are BETTER if you can tolerate them more than others (lower calorie bioavailability)

https://onlinelibrary.wiley.com/doi/full/10.1002/leg3.52

There’s a difference between garbanzo beans and lentils too, and it depends on how they’re cooked (I’ve noticed restaurant-quality beans spike my glucose to crazy levels, but store-bought beans often produce barely any spike)

Carbohydrates constitute the main fraction of beans (55%–65% dry weight on average) with polysaccharides as the major constituents, and small but significant amounts of oligosaccharides (31%–76% of total sugars). Carbohydrate fraction of legumes include monosaccharides (ribose, glucose, galactose, and fructose), disaccharides (sucrose and maltose) the soluble sugar fraction, and oligosaccharides of the raffinose family (raffinose, stachyose, and verbascose), besides cellulose, lignin, pectin, galactose, arabinose, mucosa and xylose, that according to some authors, have to be grouped under the concept of “dietary fiber” or “non-digestible carbohydrates

It is important to note that some problems regarding the partial measurement of resistant starch, polydextrose and resistant maltodextrins are encountered in the AOAC method. Most of the low molecular weight soluble dietary fiber (galactooligosaccharides, fructooligosaccharides, etc.) are not measured

Stachyose is not completely digestible by humans and delivers 1.5 to 2.4 kcal/g (6 to 10 kJ/g).

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#2

kidney beans

Englyst, Kingman, and Cummings (1992) categorized starch into rapidly digestible starch (RDS), slowly digestible starch (SDS, completely but more slowly, digested in small intestine and attenuates postprandial plasma glucose and insulin levels. It is generally the most desirable form of dietary starch), and RS (not digested in the small intestine and passes to the colon where microbes ferment these substrates and produce short-chain fatty acids) based on the rate of glucose released during starch hydrolysis by digestive enzymes. The most desirable feature of common beans starches is that they contain appreciable amounts of resistant and SDS and reported to have low glycemic index (GI) response and positive impacts on human health (Tharanathan & Mahadevamma, 2003). Du et al. (2014) determined the amount of RS, SDS, and RDS and fractions of native red kidney bean starch as, 72.1%, 18.1%, and 9.8%. Kidney bean starches have high SDS and RS contents and low GI; therefore, they are suitable as a dietary carbohydrate alternative for the management of diseases such as diabetes and hyperglycemia (Du et al., 2014). Rehman and Salariya (2005) reported % digestibility of red kidney bean as 36.8%. Kidney bean starches are reported to have low digestibility (Eyaru, Shresthab, & Arcot, 2009), which may be attributed to high amylose content, absence of pores on surface of starch granules and C-type crystalline structure (Singh, 2011).

Garbanzo beans contained maximum levels of mono and disaccharides (MD), and yellow split beans showed the highest levels of RFOs

Corn and potato starch are often used for this as they contain 60-80% amylopectin

Does cooking break down amylose/amylopectin bonds?

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#3

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This seems slightly important (look at the ones with less TOTAL sugars - lentils are lower than the other beans [though their calorie densities are still the same so their calories are still coming from smg).

Oligosaccharides are short chains of sugars strung together to make molecules with new functions. Polysaccharides are simply larger chains of sugars than oligosaccharides.

Johnson et al. (2013) reported that lentils are rich in prebiotics. There is a significant variation in prebiotic carbohydrate composition of different types of lentils. They analyzed Raffinose-family oligosaccharides, sugar alcohols, fructooligo-saccharide and resistant starch carbohydrates. They recorded the occurrence of Raffinose-family oligosaccharides, sugar alcohols, fructooligosaccharides and resistant starch as 4071, 1423, 62 and 7500 mg per 100 g dry matter, respectively.

A high amylose content, or a high proportion of soluble NSP (high viscosity) has been reported to reduce glucose and insulin responses (Bjork et al., 1994).

Starch or starch hydrolysis products which escape digestion in the small intestine are termed “RS.” RS is classified into five types, with starch entrapped in the food matrix and therefore physically inaccessible being termed RS1, native (uncooked) starch granules RS2, retrograded starch formed after starch gelatinization RS3, chemically modified starch RS4 and starch capable of forming complexes between amylose and long branch chains of amylopectin with lipids RS5. The RS content of food is highly variable (i.e., cereals contain <3% RS whereas green bananas contain ˜75%) and depends on processing conditions (

Pectin yields more acetate (Englyst and Hudson, 1987), β-glucan more acetate and propionate than butyrate (Hughes et al., 2008), and arabinoxylan more acetate and butyrate than propionate (Hughes et al., 2007). The size of the NSP as well as the degree of cross-linking to phenolic compounds (lignin) will affect the degree and rate of fermentation, as will solubility. The oligosaccharides fructans, raffinose, lactose, and stachyose also pass into the colon and are readily fermented to SCFAs (Cummings and Macfarlane, 1991). The prebiotic effects of NSPs, fructans, lactulose, and gluco-oligosaccharides in promoting the populations of bacteria that produce SCFAs (notably) Bifidobacteria and Lactobacilli (Manning and Gibson, 2004) are now reasonably well accepted

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#4

corncobs??

Xylooligosaccharide (XOS) is an oligomer of
xylopyranose residues with β (1→4) linkages, produced from the hydrolysis of xylan,
which are non-digestible carbohydrates that act as prebiotics. Aside from XOS, insulin and
other oligosaccharides such as isomaltooligosaccharides (IOS), fructooligosaccharide
(FOS), galactooligosaccharide (GOS) and lactulose have been shown to selectively improve
the growth of gut microbiota. [61] A large body of evidence has reported the causal role
intestinal bacteria play on the development of T2DM, insulin resistance, and obesity. [62,63]
In light of this evidence, non-digestible oligosaccharides involved in the proliferation of
gut bacteria, such XOS, GOS, and FOS, seem to play a critical role in the management of
blood glucose (Fig. 2). Administration of XOS from corncob has been associated with
relieving the pathophysiology of diabetic subjects in clinic, and also has led to increased
survival in animal models. [67] In addition, T2DM patients fed dietary XOS showed
a decrease in blood glucose and lipid levels, and an increase in antioxidant enzyme

#5

Oh man, somebody’s making a killing:

Corncobs are practically free.

#6

IMPORTANT QUOTES

  • Further, the present study found total polysaccharides are higher in
    common bean and chickpea than in lentil, similar to previous reports (51, 52). The composition of carbohydrates depends on their localization in the seed coat or cotyledon (8).
    Cell walls of the cotyledon contain a range of polysaccharides
    including cellulose, starch, and non-starchy non-cellulosic glucans,
    while the seed coat contains large quantities of low molecular weight
    carbohydrates and cellulose but is low in hemicellulose (8). Lentil seeds are generally smaller than common bean and chickpea (Table 1);
    this might explain why increased levels of low molecular weight
    carbohydrates (SA, RFO, and FOS) are found in lentil while common bean
    and chickpea contain higher levels of cellulose and hemicellulose (Table 2).
  • Sucrose is the most abundant simple sugar found in
    pulses. During the development of the endosperm in the seed, the
    concentration of hexose declines while sucrose increases (53).
    Among lentil market classes, red lentil has higher levels of simple
    sugars than green lentil. Also, whole green lentil (lentil with seed
    coat) contains more sucrose, glucose, and fructose than dehulled green
    lentil, in accordance with earlier studies (40, 54) the opposite is true with respect to mannose (Table 3).
    In common bean, cranberry, small red, and great northern bean had
    higher total simple sugars while black and navy bean had the least (Table 3),
    showing significant variation among market classes due to structural
    (i.e., seed size), genetic, and environmental variations (48). Among chickpea market classes, kabuli had significantly more sucrose than desi due to its larger cotyledon size (55).
  • Further, the present study found total polysaccharides are higher in common bean and chickpea than in lentil
  • => i had a strqngely high glucose spike from swiss lentils, and barely any from a larger amt of roasted chickpeas in macedonia
  • Sucrose is the most abundant simple sugar found in
    pulses. During the development of the endosperm in the seed, the
    concentration of hexose declines while sucrose increases (53).
    Among lentil market classes, red lentil has higher levels of simple
    sugars than green lentil. Also, whole green lentil (lentil with seed
    coat) contains more sucrose, glucose, and fructose than dehulled green
    lentil, in accordance with earlier studies (40, 54) the opposite is true with respect to mannose (Table 3).
    In common bean, cranberry, small red, and great northern bean had
    higher total simple sugars while black and navy bean had the least (Table 3),
    showing significant variation among market classes due to structural
    (i.e., seed size), genetic, and environmental variations (48). Among chickpea market classes, kabuli had significantly more sucrose than desi due to its larger cotyledon size (55).
  • With respect to SAs, whole red lentil had higher
    sorbitol than dehulled lentil and dehulled red lentil had higher
    mannitol and xylitol; however, the opposite is true for green lentil,
    showing that SA distribution in lentil seed is influenced by both market
    class (red vs. green) and processing method (whole vs. dehulled), as
    noted previously (56).
    Common bean market classes also varied with respect to SA levels and
    had more mannitol and xylitol than sorbitol. Light red kidney bean,
    which has the largest seed size among studied market classes, had 50%
    more SA than all other market classes. In chickpea, desi (smaller seed
    size, and hence more seed coat area) had more SA than kabuli, which is
    attributed to the more SA being present in seed coat than the cotyledon.
    Across all three pulse crop types, SA varied with seed size, market
    class, and processing method.‘’

Lentils are healthy and all that, but my GUT INTUITION is that red kidney beans are probably healthiest (for those whose guts can tolerate it), as well as black beans and chickpeas. More resistant starch is better.

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#7

Raw chickpeas contained about five g of RS which is approximately one forth the amount determined in other studies and about 15% of other raw beans assayed in this study [34]. It is important to note that chickpeas in this study were roasted rather than boiled. This provides a far from complete explanation in RS variance. One possible explanation for differences in the first two time intervals may come from a study on starch characteristics in various legumes [35]. In this study, differences in the “physicochemical properties” between black beans and chickpeas were noted as significant. Black beans were found to have a higher concentration of B-type starch crystals which are more heat resistant. This study also found that pinto beans had a higher level of stability than other legumes due to higher than normal homogeneity of the crystalline structure. For chickpeas, there is also a distinct possibility that the sodium acetate buffer (pH 4.5) and the glucose oxidase–peroxidase–aminoantipyrine reagent had expired by this point in the experiment leading to inaccurate measurements of RS for chickpeas. This scenario would have more credibility if not for the fact that the glucose standard absorption value was nearly identical to that of previous trials. Also, the inability to inhibit amylase activity should be considered due to the fact that chickpeas are cultivated from the plant species Cicer arietinum which does not possess the same amylase inhibition qualities associated with common beans. Finally, higher RS concentrations in processed products (refried beans and canned chickpeas) compared to samples cooked for an hour again could illustrate the active formation of RS3 over time, requiring further study to corroborate these outcomes.

4. Conclusions

This study determined the changes in the amount and type of resistant starch in legumes over increasing amounts of cooking time in a high heat, high moisture environment. After an hour of cooking, pinto beans were found to be the best source of RS for all freshly cooked beans. A substantial percent increase in RS was found in beans allowed to cool for 24 h as a result of retrogradation. Both processed products contained more RS than their freshly cooked counterparts. In order to maximize dietary consumption of RS, a cooling period for cooked legumes is advisable.

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#8

https://archive.vn/sL6tw

Guidance Clarifies Calorie Calculation Value for Polydextrose

In addition to the allowance for more substances to qualify as dietary fiber, FDA also changed values that could affect the calorie declaration. While most carbohydrates, such as lactose or sugar, contain 4 calories per gram for the purposes of calculating calorie values, NDCs like those included in the definition of dietary fiber contain 2 calories per gram. In the guidance, FDA clarified that polydextrose, now considered a dietary fiber, would contain 1 calorie per gram of polydextrose.

I found arnold’s KETO bread in target 2 days ago! It has 3 net carbs per slice of bread (or 180 calories of net carbs per package, and 1200 calories per package). If fiber carbs are not 4 calories per gram (but 2 calories per gram), this totally changes the calculation (as it changes the calculations of calories per 100g of legumes - I noticed how goya foods used to contain reduced calorie counts for its legumes, which it later reverted).

It also has soybean oil (like 180 calories of soybean oil in an entire package)

Alex K. Chen metabolic / CGM progress (my "everything in longevity" thread)
#9

White beans have more trigonelline, followed by chickpeas

beans have fewer pesticide residues than vegetables… The charts might be very off b/c “highest quartile consumption” isn’t even that high for ANY of the healthiest foods… in some cases but acarbose + beans can arguably be healthier than all the veggies.

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#10

How does he test igE for different legumes?

#11

DIAAS is important
fava beans, kidney beans seem to have lower DIAAS values than other legumes so they should be the most pro-longevity (or accelerate aging the least) per kg. My intuition is that lentils are so easily digestible that they’re way easier to overeat than kidney beans/fava beans.
Ofc cooking method matters too, and there are risks to undercooking beans.

#12

It is just corn cob powder. Maybe you could provide competition.

#13

Unfortunately they have spent some effort on how to properly extract the important part:

T

raditional pretreatment methods using acid, alkaline, and high temperatures allow the release of XOs with different polymerization degrees and toxic chemical derivatives [7]. New pretreatment methods using recyclable and/or biodegradable catalysts, which allow high production efficiency without generating toxic compounds, are being developed by different study groups.

That comes from here:

The Potential of Xylooligosaccharides as Prebiotics and Their Sustainable Production from Agro-Industrial by-Products

I’d forgotten about that and probably need it, thanks Juan.

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#14

There seem to be other sources that may be lower priced.

Jarrow has it.

Life Extension has it too.

In this study, corncob xylooligosaccharides (corncob-XOS) were prepared enzymatically, and their beneficial effects, compared to commercial prebiotics, including fructooligosaccharides (FOS), gentiooligosaccharides (GTO), inulin, isomaltooligosaccharides (IMO), lactulose, and commercial xylooligosaccharides (commercial-XOS), were assessed. The prebiotic property of corncob-XOS, in which they enhance the growth of probiotic lactic acid bacteria (LAB), namely Lactobacillus casei TISTR1463, L. delbrueckii subsp. lactis TISTR1464, and L. plantarum TISTR1465, was tested. The result revealed that this prebiotic is a good carbon source due to its ability to promote growth and induce β-xylosidase production in all tested strains. Corncob-XOS showed excellent 2,2′-diphenyl-1-picryl-hydrazyl (DPPH) and 2,2′-azino-bis (3-ethylbenzothiazoline-6-sulfonic acid) (ABTS) radical scavenging activities as well as ferric reducing antioxidant power (FRAP), and the total phenolic compound content was remarkably high.

I get those strains from Siggi’s skyr.

But I may try corn cob prebiotics for the blood glucose benefits.

Thanks for the find.

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#15

I did buy a tub of the XOS above from Amazon and expected lots of gas since it does make SCFA. Just wanted to test it out for myself. Nothing. You can’t really tell you’re taking anything. So I’m putting it in my morning drink and the next one will be the less expensive version.

It does taste sweet. A different kind of sweet that hangs around in your mouth for awhile.