Discover the health benefits of resistant starch

For individuals seeking to enhance digestion, promote healthy weight loss, and stabilize blood sugar levels, the benefits of resistant starch are particularly encouraging and quite vital.

What is resistant starch and its benefits?

A unique form of carbohydrate, resistant starch behaves more like dietary fiber than traditional starch, offering a range of metabolic and gut health benefits that go beyond calories alone.

The benefits of resistant starch have become more widely known due to their positive impact on both gut and metabolic health. Resistant starch can move through the GI tract undigested and wind up being fermented in the large intestine, feeding beneficial gut bacteria. The fermentation that occurs in the large intestine produces short-chain fatty acids, which help to improve gut barrier function, regulate inflammation, and may help increase feelings of fullness.

Weight-loss benefits

Resistant starch helps regulate blood sugar and insulin levels because it is not digested in the small intestine; therefore, it does not raise blood sugar levels. This can help reduce post-meal blood sugar spikes and lower insulin response, thereby limiting fat storage. Studies have shown that increasing resistant starch intake can improve insulin sensitivity and promote modest weight loss when incorporated into a balanced diet. Additionally, because resistant starch increases satiety, it can make it easier to maintain a calorie deficit without feeling deprived.

Naturally occurring resistant starch

Resistant starch is found in a variety of whole, plant-based foods. Legumes, lentils, and whole grains also provide additional fiber, protein, and vitamins and minerals that support overall health.

• Beans, peas, lentils
• Whole grains
• Green, unripe bananas or plantains
• Nuts and seeds

Increasing resistant starch in high-carbohydrate foods

It is possible to increase the resistant starch content of other high-carb foods through simple preparation techniques. Cooking foods such as white rice, pasta, and potatoes, then cooling them in the refrigerator, changes their chemical structure, converting a portion of the digestible starch into resistant starch. These properties appear to remain mostly intact if the food is later reheated.

When increasing the resistant starch in your diet, do so gradually, as rapid increases can lead to bloating or gas as the bacteria in your gut adjust.

Whether you incorporate naturally occurring resistant starch in your nutrition plan or introduce it through preparation techniques, it can be a valuable component of a healthy diet with satisfying benefits. In addition to incorporating resistant starch foods, remember to include a variety of veggies, lean proteins, whole grains, and consistent physical activity in your lifestyle.

Related content

Starch, sugar, and fiber: Here’s what the 3 main types of carbohydrates mean to your health, plus how to track them

What are the best fiber-rich foods and why you should eat them every day for optimal health

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