Resistant starch is a valuable nutrient that can aid with digestion, weight management, and disease prevention. Unlike most starches, it won't be digested and will pass through your system. Incorporating it into a healthy lifestyle can help maintain overall well-being.
What Is Resistant Starch?
Resistant starch is a carbohydrate that isn’t digested in your small intestine. Instead, it ferments in your large intestine and feeds “good” gut bacteria.
Did you know that resistant starch, a fibre type, can benefit gut health? According to Jonny Bowden, PhD, author of The 150 Healthiest Foods on Earth, resistant starch is considered a prebiotic fibre because it nourishes the good bacteria in your colon. This can improve insulin sensitivity and decrease blood sugar levels after meals, making it helpful in combating diabesity. For example, a study found that obese men who incorporated 15 to 30 grams of potato starch into their diets experienced improved insulin sensitivity and weight loss. Additionally, research on resistant starch has shown that the fermentation process in the colon can produce essential short-chain fatty acids such as acetate, propionate, and butyrate.
Resistant starches are complex carbs that require more energy to digest. They're healthier and found in foods like…
- Brown rice
- Beans
- Whole-grain bread and pasta
- Quinoa
- Cashews
- Lentils
- Plantains or green bananas
- Oats
- Potatoes
Here are some foods that contain a high amount of resistant starch:
- Rice or potatoes that have been cooked and cooled
- Whole grains such as barley and oats
- Plantains
- Green bananas (not yellow or ripe bananas, which have regular starch)
The Four Types of Resistant Starches
Type 1 starches are present in partially milled seeds and grains and some dense starchy foods. This form of starch is trapped within the fibrous cell walls of the seed or grain and cannot be digested unless it is milled or ground.
Type 2 starches can be found in starchy foods like unripe bananas or raw potatoes. They are difficult to digest because of their compactness, which makes it challenging for digestive enzymes to break them down.
Cooked and cooled foods like potatoes contain Type 3 resistant starches formed during the cooling process.
Starch type 4 is a chemically altered variety commonly in baked goods such as bread and cakes.
Benefits of Resistant Starch
Improves insulin sensitivity: One way to enhance your body’s response to insulin is by consuming resistant starches. By increasing your insulin sensitivity, your body can more effectively regulate high blood sugar levels, thereby minimising your risk of developing conditions such as heart disease, Alzheimer's disease, and type 2 diabetes. Nonetheless, other factors can contribute to reducing your risk, such as lifestyle habits, genetics, and access to healthcare. For a comprehensive plan to mitigate these health risks, it is recommended that you consult with your doctor.
Boosts gut health: When food containing regular starches is digested, it breaks down into glucose. However, resistant starches do not behave in the same way. Instead, they ferment in the large intestine, which leads to the creation of more good bacteria and an overall improvement in gut health. Additionally, resistant starches can help reduce constipation and lower cholesterol levels.
Helps you stay full: Eating resistant starches make you feel full for longer, reducing the chance of overeating and helping with weight loss.
Eases constipation: Including resistant starches in your diet can aid in softening stool and alleviating constipation. This can prevent problems such as haemorrhoids from occurring.