WHATMost of the carbohydrates in the diet are starch. Starch is a long chain of glucose found in grains, potatoes and various foods.
But not all the starch you eat is digested. Sometimes it can pass the digestive tract passes unchanged.
In other words, this starch is resistant to digestion and is therefore called resistant starch.
WHYWhen starch is digested, it is usually broken down into glucose. Since resistant starch is not digested in the small intestine, it does not increase glucose.
Instead, gut health can be improved because resistant starch nourishes good gut bacteria.
One of the main reasons for this is when resistant starch ends up in your colon and the bacteria there digest it, they become short-chain fatty acids.
The most important of these short-chain fatty acids is butyrate. Butyrate is the preferred fuel for the cells in the intestines.
Since so much of our health originates in the gut flora, research shows that there are many benefits to resistant starches that include:
- may improve insulin sensitivity
- effective in lowering blood sugar levels after meals
- increased feeling of satiety
- treatment and prevention of constipation
- reduction in cholesterol
- lower risk of colon cancer
HOWThere are two ways to add resistant starch to your diet - either from food or taking a supplement.
As a supplement, potato starch is a good place to start. Start with a tablespoon in water every day. Do not boil it but mix in cold or lukewarm water - or for example a smoothie.
Of food, there are two pure varieties that stand out:
Boiled and cooled white riceThis is an easy way to get resistant starch into food. Boil some white rice and then put it in the fridge overnight. Then you have food you can easily add to dishes for days afterward.
The rice can also be reheated from a cold state - it does not destroy the resistance of the starch.
Green bananas:When choosing bananas, go for the greenest ones - they may not taste as good, but they are the highest in resistant starch.
Also be aware that some people respond well to the introduction of resistant starch in their diet, while for others it just does not work.
Be aware that it can take 6 weeks or more before your body gets used to it, so keep this in mind when experimenting.
