The Digestion-Resisting Resistant Starch
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Resistant Starch is a Type of Prebiotic
Starch is synonymous with carbs, glucose, blood sugar
spikes, high insulin levels and potatoes! Even though a few of these are true,
resistance starch (RS) is something which has not been fully explored and still
unpopular.
What is Resistant Starch?
As the name suggests, resistant starch is a type of starch
that resists digestion, is not digested in the stomach or small intestine and
reaches the large intestine or colon intact. So, we do not see any increase in
blood sugar levels or insulin levels after eating foods rich in resistant
starch, but only a rise in few calories from such foods. RS is classified as a
type of fiber and protects the gut from the development of abnormal cells.
RS Types
There are 4 types of resistant starch:
The Healthy Side of Resistant Starches
Our body’s health is greatly influenced by the health of the
microbiome (gut flora). Our human body contains trillions of bacteria which
amount to almost 1.5-2 kilograms of body weight. Out of the lot, some of them
are good while some others are bad. It is essential to nourish the good
bacteria and ensure that they are majorly present in the microbiome. These good
bacteria are called probiotics whose source of fuel is prebiotics. Read more on
how prebiotics and probiotics complement each other at www.firsteatright.com. Resistant starch
is a type of prebiotic and once the bacteria digests RS, it produces
short-chain fatty acids (SCFAs) through fermentation. Butyrate, the primary fuel for the cells
lining the colon, is the most important SCFA. It also helps in metabolism,
inflammation and cardiovascular disease.
RS & Gut Health
The SCFAs fuel the colon cells, increase blood flow in the
colon and also increase tone and reverse atrophy linked with low-fiber diets.
There is also some evidence pointing that RS can counteract the detrimental
effects of high red meat intake on colorectal cancer. SCFA is also said to
lower the pH of feces.
RS & Blood Sugar Levels
Resistant starch plays a pivotal role in controlling blood
sugar and improving insulin sensitivity. It has a ‘second meal effect’ which
means that RS not only affects the present meal but also helps to keep blood
sugar and insulin levels low during the second meal as well. There is also an
approved health claim that states that baked products that contain 14% RS in
place of digestible starch reduce postprandial glycemia.
RS in Weight Control
Certain evidence prove that RS can decrease food intake and
promote fullness. But, there is little evidence to support the fact that RS can
help in reducing body weight in humans. Intake of high-fiber foods is
encouraged to provide satiety. RS can help indirectly in weight loss as eating
small amounts can help a person feel full for longer periods of time and
prevents overeating.
Healthy Food Sources of Resistant Starch
Aim to acquire 15 to 30 grams of resistant starch per day.
People who are used to consuming minimal quantities of RS must slowly increase
their intake (not more than ¼ teaspoon per day), otherwise it can lead to side
effects such as gas and bloating. Some common foods that are high in resistant
starch include:
A diet packed with fiber aids in cardiovascular health,
satiety and weight control and decreases the risk of diabetes and certain forms
of cancer. Individuals should start taking resistant starch slowly and
gradually to avoid any harmful side effects that result from sudden intake of
resistant starch.
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