Have you heard of Resistant Starch?
If so, REPLY to this email and let me know what you eat!!
I want to piggyback off my post last week regarding gut health. I truly believe that I could post weekly about taking care of the gut because it is that important.
This could be a new item to add to your cooking/feasting arsenal!!
What is resistant starch?
Resistant Starch are resistant to digestion in the small intestine. Therefore, they do not get absorbed in the small intestine, but then get fermented by the gut bacteria in the large intestine. 1
There are four different types of resistant starch and all types of RS are beneficial for health, but they have different effects on your body. 2
Where do we get RS from?
The richest food sources are
- raw potatoes,
- green bananas,
- Jerusalem artichokes
- cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes.
Besides consuming starchy fruits, vegetables, and foods an easy way to include natural resistant starch in your diet is to add resistant starch to your foods. Two popular items are:
- Raw potato starch has by far the highest content of resistant starch and the lowest glycemic index.
- Hi-maize has a uniquely high amount of resistant starch and dietary fiber.
Why add Resistant Starches to your diet? (some reasons)
- Lowers the blood glucose response to food 3
- Reduces fasting blood sugar 4
- Improves insulin sensitivity 5
- Feeds “good” bacteria 6
- Could reduce appetite 7
Who should be careful with Resistant Starches?
- People with Small Intestinal Bacterial Overgrowth (SIBO)-related digestive illnesses such as GERD, IBS, and Celiac disease, to name a few, would be best served by consuming lower levels of resistant starch because it behaves much like fermentable fiber.
Keep in mind the effects of resistant starch depend on the composition of gut microbiota, which varies among individuals.
Also, consuming too many non-digestible carbohydrates like resistant starch may cause stomach discomfort, gas, and diarrhea.
My advice would be to start slow with resistant starch and see how the body reacts/feels after usage.
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Have a great day!
1 J Sci Food Agric. 2015 Aug 15;95(10):1968-78. doi: 10.1002/jsfa.6966. Epub 2014 Nov 21.
2 Adv Nutr. 2013 Nov; 4(6): 587–601.
3 Diabetes Care. 2006 May;29(5):976-81.
4 J Nutr Sci Vitaminol (Tokyo). 2004 Apr;50(2):93-9.
5 The American Journal of Clinical Nutrition, Volume 82, Issue 3, 1 September 2005, Pages 559–567, https://doi.org/10.1093/ajcn.82.3.559
6 David L. Topping and Peter M. Clifton 1 JUL 2001https://doi.org/10.1152/physrev.2001.81.3.1031
7 Nutr J. 2015 Oct 29;14:113. doi: 10.1186/s12937-015-0104-2.