What Is Resistant Starch?
Many of us have the preconceived notion that carbs are bad for us. However, this is only true if you consume too many processed carbohydrates. White bread and sugary candies can be full of harmful sugars that your body may reject.
A new study suggests that a unique type of carbohydrate fiber can help maintain weight and support the gut: Resistant Starch.
What is resistant starch?
Resistant starch is a fiber found in many foods that is resistant to digestion. Even though we can’t digest it, our bacteria can - and increasing your intake of resistant starch may lead to a more diverse gut microbiome by fueling our good bacteria. There are four types of resistant starch:
- Type 1: Type one is found in milled grains and seeds that get stuck in fibrous cell walls, therefore are not digested.
- Type 2: The second kind of resistant starch is more compact. It is found in unripe bananas and raw potatoes. Because of its structure, they are more difficult for digestive enzymes to break down.
- Type 3: Type four can be found in foods that are cooked and then cooled. An example of this is rice or potatoes being put in the refrigerator after cooking.
- Type 4: The final type of resistant starch is a man-made starch that may be chemically modified.
Benefits of Resistant Starch
Ongoing research suggests there are many benefits of including more resistant starch into your diet including:
- Boosts gut health: Since resistant starch is not broken down when digested, it ferments in your intestine. This helps create more good bacteria which aids in decreasing constipation and cholesterol.
- Improves insulin sensitivity: Studies have found that people who eat more high-resistant starch have a lower incidence of type 2 diabetes. Resistant starches can improve your body's ability to respond to insulin, which means you'll be able to handle the higher levels of blood sugar with ease and better control cravings for sugary foods.
- Assists in colon health: The good bacteria that live inside of your large intestine can help turn resistant starch into short-chain fatty acids like butyrate. Butyrate not only provides colon cells with energy and protects them from inflammation, but also reduces the chances of developing colorectal cancer.
- Aids in weight loss: Adding resistant starch to meals increases feelings of fullness. This is because these starches are harder to digest and take more energy to break down.
Incorporating Resistant Starch Into Your Diet
There are many ways to add these types of starch into your diet. You can try adding these foods into your weekly meal plans:
- Green bananas
- Cooked, chilled potatoes
- Beans and legumes
- Overnight oat
- Corn tortillas
You can also add our Resistant Starch Prebiotic Fiber Blend to your morning smoothie or mix it into room-temperature water!