What is Resistant Starch?
Resistant starch is a type of dietary starch that avoids digestion in the small intestine and, as a result, behaves more like dietary fiber than traditional starch. Instead of being broken down into glucose and absorbed in the small intestine, resistant starch passes through to the large intestine, mostly intact, where it interacts with the gut flora.
Resistant starch has gained attention for its potential health benefits, which can include:
- Improved blood sugar control
- Resistant starch acts as a prebiotic, promoting the growth of beneficial gut bacteria and improving gut health.
- Lower cholesterol levels
Foods rich in resistant starch include:
- Green bananas (try adding to a smoothie)
- Potatoes (allow to cool before eating to increase resistant starch content)
- Steel-cut oats
- Plantains
- Pearl Barley
Cooking and processing methods can influence the amount of resistant starch in foods, with cooking and then cooling being a common way to increase resistant starch content. However, it's important to note that individual responses to resistant starch can vary, and excessive consumption can lead to gastrointestinal discomfort in some individuals. As with any dietary changes, consulting with a healthcare professional for personalized guidance is advisable.
References
- Raigond P, Ezekiel R, Raigond B. Resistant starch in food: a review. J Sci Food Agric. 2015 Aug 15;95(10):1968-78. doi: 10.1002/jsfa.6966. Epub 2014 Nov 21. PMID: 25331334.
- Zaman SA, Sarbini SR. The potential of resistant starch as a prebiotic. Crit Rev Biotechnol. 2016;36(3):578-84. doi: 10.3109/07388551.2014.993590. Epub 2015 Jan 13. PMID: 25582732.