Resistant Starch Benefits, Foods & Types
Photo credit: Polina Tankilevitch
Resistant starch may not be a term that frequently pops up in conversations about nutrition, but its potential benefits make it worthy of our attention. This unique form of dietary fiber is not fully digested in the small intestine. Instead, it resists digestion until it reaches the large intestine. Explore foods that contain the highest amounts of resistant starch and the numerous health advantages it offers.
What Is Resistant Starch?
Resistant starch is a type of carbohydrate that, as the name suggests, resists digestion in the small intestine. It behaves similarly to dietary fiber but has its own distinct characteristics.
There are four main types of resistant starch:
RS1: This type is found in grains, seeds, and legumes and is protected by their tough outer layers.
RS2: Present in unripe bananas, green bananas, and certain raw potatoes, RS2 becomes more abundant as these foods ripen.
RS3: Formed when certain starchy foods like potatoes and rice are cooked and then cooled. The cooling process changes the structure of the starch, making it resistant to digestion.
RS4: A chemically modified form of resistant starch often added to processed foods as a food additive.
Now that we understand what resistant starch is, let’s explore some foods that are rich in this beneficial substance.
Foods with High Resistant Starch Content
Legumes: Beans, lentils, and chickpeas are excellent sources of resistant starch. Incorporating these into your diet can boost your daily intake significantly.
Unripe Bananas: As bananas ripen, the starch in them turns into sugar, but in their unripe state, they are a potent source of RS2.
Cooked and Cooled Potatoes: When you cook and then cool potatoes, you encourage the formation of RS3, making potato salad a great choice.
Oats: Rolled oats, when eaten uncooked (as in overnight oats), contain a notable amount of resistant starch.
Whole Grains: Whole grains like barley and brown rice are high in RS1, thanks to their protective outer layers.
Seeds: Some seeds, particularly those with husks or shells like flaxseeds and chia seeds, contain RS1.
Benefits of Resistant Starch
Improved Digestive Health: Resistant starch acts as a prebiotic, promoting the growth of beneficial gut bacteria. This can lead to better digestion and a reduced risk of gastrointestinal disorders.
Blood Sugar Management: Consuming resistant starch can help stabilize blood sugar levels, making it beneficial for individuals with diabetes or those aiming to prevent it.
Weight Management: Resistant starch helps you feel full, potentially reducing overall calorie intake. It also enhances fat burning, making it a valuable tool for weight management.
Heart Health: Some studies suggest that resistant starch may lower levels of harmful LDL cholesterol in the blood, reducing the risk of heart disease.
Improved Insulin Sensitivity: Regular consumption of resistant starch can enhance insulin sensitivity, a crucial factor in diabetes prevention and management.
Colorectal Health: Resistant starch may reduce the risk of colorectal cancer by promoting a healthy colon environment and reducing inflammation.
Enhanced Mineral Absorption: Resistant starch can improve the absorption of essential minerals like calcium and magnesium.
Resistant starch may not be a household term, but its potential benefits for digestive health, weight management, and blood sugar control make it a valuable addition to any diet. By incorporating foods rich in resistant starch, you can harness its advantages while enjoying delicious and nutritious meals.
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