You’re probably familiar with dietary fiber and its role in your health. But, you may not be aware of it’s cousin,”resistant starch.”
It’s a type of fiber that has the beneficial effects of both soluble and insoluble fiber. Emerging research shows that resistant starch improves blood sugar and promotes healthy weight.
What is resistant starch?
It’s a type of carbohydrate (starch) that your body cannot digest. It is resistant to the digestive juices, which is why it’s called “resistant starch.”
There are 4 types of resistant starch
Type 1 or RS1 : This type of starch is present in seeds, whole grains and legumes. This type of starch is tough to reach by the digestive juices as it is in the cells walls of plants.
Type 2 or RS2: This type of starch comes from corn, raw uncooked potatoes andraw green bananas. Your stomach’s digestive juices cannot breakdown this type of starch because of its structure.
Type 3 or RS3: This type of starch forms when cooked starchy foods cool down. The cooling turns the digestible starch to resistant starch. In this process the starch chains realign as they cool and form strong starch links. This is known as the “retrogradation of starch” which makes the starches indigestible. Examples include cooked and cooled pasta or rice.
Type 4 or RS4: This type is man-made starches (synthetic). I do not recommend eating this type of starch.
How it Helps Weight Loss?
Because of its special ability to remain undigested, resistant starch keeps you full longer. This quality makes it a great tool for weight loss.
Resistant starch also will not give you a spike in sugar or insulin after you eat. This is why it is often recommended to people with type 2 diabetes.
Prebiotic: Resistant starch makes its way into the large intestine undigested. Here, the good bacteria feed on it and release butyric acid. This is a short chain fatty acid, that helps the growth of good bacteria in your gut.
Studies show that people who carry good bacteria in their gut have healthier body weights. Healthy blood sugar: Eating foods containing resistant starch balances sugar in your blood. Because it escapes digestion, it does not spike your blood sugar levels. In fact, the short chain fatty acids released can improve insulin sensitivity. This is crucial for maintaining healthy blood sugar and body weight.
An average adult eats only 3 – 8 grams of resistant starch per day.
To reap its health benefits, you need to get at least 15 – 20 grams per day. So now the only question is, “How can I get more resistant starch in my daily meals?”
5 Ways to Eat More Resistant Starch
1. Plantains: Include plantains or green bananas (unripe) in your diet at least once a week. Slice green plantains and dehydrate them to enjoy as a snack.
2. Cook& Cool: Cook brown rice, legumes, or potatoes. Cool them so they form the Type 2 or RS 2 starch.
3. Nuts: Raw nuts are a great source of resistant starch. Groundnut which is a legume is also a good source. Eat them raw or roasted for a healthy snack.
4. Beans: White beans, black beans and red beans make for a good source of resistant starch. Be sure to cook them before eating. Hummus made from soaked chickpeas, carries a good amount of RS.
5. Seeds: Lotus seeds, chia and sunflower seeds are also great resistant starch snacks.
If you have digestive issues or leaky gut, talk to your dietitian. An average healthy person who increases their resistant starch intake should not have any issues. Yet, moderation is the key and always start slow.
Remember, there is no magic pill for weight loss. Clean eating and exercise are the only way to achieve lasting, healthy weight loss.
P.S. Please help me spread the word by sharing this info. and I love hearing from you in the comments below.
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