Resistant starch is a hot topic in the health world right now. Many people are touting all its health benefits. Starches are the long chains of glucose that are found in grains, potatoes and other foods. Some starches are easily digested while others pass through your digestive tract without being broken down, this difficult to digest material is resistant starch.
There are 4 different types of resistant starch:
- Type 1: Is found in seeds, grains and legumes and is hard to digest because it exists within the hard, fibrous cell walls.
- Type 2: Is found in raw potatoes, basmati rice and green (unripe) bananas. This starch has a tightly-packed structure, making it difficult for digestive enzymes to break it down.
- Type 3: Is formed when certain starchy foods, including potatoes and parboiled rice, are cooked and then cooled. The cooling turns some of the digestible starches into resistant starches via a process called retrogradation.
- Type 4: Is synthetic and formed via a chemical process.
The first three are the most desirable because they are found in whole foods. Resistant starch passes through your digestion system and when it eventually reaches your colon, it feeds the good bacteria in your gut. These friendly bacteria turn the starch into short chain fatty acids, especially butyrate. Butyrate is the preferred food of your colon lining and helps control the growth of the cells lining the gut, making sure there’s good balance between old cells dying and new cells being formed. Resistant starch reduces your colon’s pH level, leading to less inflammation and potentially a lower risk of colorectal cancer.
Some studies have found that resistant starch can be helpful in increasing insulin sensitivity and can help lower blood sugar after meals.
Resistant starch can help with weight loss in two ways: it helps you feel full longer and it has fewer calories than regular starch.
Resistant starch can be found in cooked then cooled potatoes and rice, green bananas, oats, natural whole grains, beans and legumes, raw potato starch (this is taken as a supplement) and Hi-maize flour. Start slowly when adding resistant starch to your diet because too much too fast will cause gas and tummy discomfort. Try adding some of these amazing starches to your diet to improve your health and jump start weight loss.
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