For many people with poor blood sugar control, the word “starch” usually means something to be avoided at all costs. Starches are generally high in carbohydrates that spike blood sugar and lead to weight gain.
What makes resistant starch different?
Resistant starch (RS) is a type of starch that is not digested in the stomach or small intestine, reaching the colon intact. As a result, it “resists” digestion, and will not spike either blood glucose or insulin, nor do we obtain significant calories from RS.
Studies on RS and Glycemic Control
- A study published in the Diabetes Medicine Journal found that “Consumption of resistant starch improves insulin sensitivity in subjects with the metabolic syndrome” (1).
- The American Journal of Clinical Nutrition found that RS decreases blood glucose levels in response to meals (2).
- A 2002 study published in the Journal of Nutrition found that consumption of 15 and 30 grams per day of resistant starch showed improved insulin sensitivity in overweight men, equal to the improvement that would be expected with weight loss of approximately 10% of body weight (3).
Second Meal Effect
Further, RS has been shown to exert a “second meal effect.” Not only does RS beneficially decrease the blood glucose response after a meal at the time it’s consumed, but blood glucose and insulin levels also rise less than would otherwise be expected with the subsequent meal (4).
Enhance the Effect with Gut Garden
Diabetes Care Journal published a study concluding that not only does RS improve postprandial plasma glucose and insulin, but that “the reduction in glycemic response was enhanced by combining resistant starch and soluble fiber.” (5) Gut Garden’s blend remains the only resistant starch supplement on the market that combines RS with 4 soluble fibers.
So go ahead, embrace the (resistant) starch!