Understanding Resistant Starches: A Hidden Hero in Your Diet

Clear Glass Jars Filled With Cereals

Often overlooked, resistant starch is a form of carbohydrate which has unique properties and has been gaining attention due to its myriad of potential health benefits that research is uncovering.  In this blog post, we will explore what resistant starch is, its health benefits it may provide, and how you can incorporate it into your diet.

Resistant starches are a type of carbohydrate that, unlike regular starches, resist digestion in the small intestine. Instead of being broken down into sugar molecules and released into the bloodstream, resistant starch passes through to the large intestine, where it acts like a prebiotic. There, it becomes food for the beneficial “good” bacteria in your gut, leading to numerous potential health benefits.

Resistant starch is found in various foods, particularly those that are less processed. There are four main types of resistant starch:

  1. RS1: Found in seeds, legumes, and whole grains, RS1 is physically inaccessible to digestion.
  2. RS2: Present in raw potatoes, green unripe bananas and some legumes.
  3. RS3: Known as retrograded starch, RS3 forms when starchy foods like potatoes, rice, pasta and oats are cooked and then cooled. This cooling process turns some of the starches into resistant starches.
  4. RS4: This type is chemically modified to resist digestion and is often used in processed foods, such as breads and cakes.

  1. Improved Gut Health: Resistant starch acts as a prebiotic, feeding the beneficial bacteria in your gut. This fermentation process produces short-chain fatty acids like butyrate, which are essential for colon health and may help reduce inflammation.
  1. Better Blood Sugar Control: By slowing down the digestion of carbohydrates, resistant starch may help prevent blood sugar spikes and improve insulin sensitivity, making it beneficial for individuals with diabetes or those at risk.
  1. Enhanced Satiety and Weight Management: Foods high in resistant starch can increase feelings of fullness and reduce appetite, therefore may help with weight management by naturally reducing calorie intake.

Incorporating resistant starches into your diet is easier than you might think. Here are some simple tips:

  • Eat Green Bananas: Green bananas are an excellent source of RS2. As bananas ripen, the resistant starch turns into simple sugars, so to maximize your resistant starch intake, buy green bananas and aim to eat them within a couple of days.
  • Cool Your Carbs: Cooking and then cooling starchy foods like potatoes, rice, and pasta increases their resistant starch content. Enjoy these foods in salads or as leftovers.
  • Include Whole Grains and Legumes: Foods like barley, oats, lentils, chickpeas, black beans and pinto beans are excellent sources of resistant starch.

Resistant starch may be an unsung hero of the carbohydrate world, offering a wealth of potential health benefits from improved gut health to better blood sugar control. So, next time you’re planning your meals, remember to think about resistant starch and the hidden benefits it brings to your table.

Remember: As with any dietary change, it’s important to start slowly and consult with your healthcare provider to ensure it fits well with your overall health plan. If increasing resistant starches in your diet, slowly increase the amount to prevent gas and bloating.

Happy eating!

You may also like...