With similar properties to fiber, this kind of starch can have various beneficial effects on digestion and appetite, as well as insulin sensitivity and blood sugar. (1)
The four types of resistant starch are:
Type 1 – bound in cellular walls of foods like legumes, seeds and grains
Type 2 – found in raw potatoes and green bananas
Type 3 – occurs when retrogradation causes temperature-induced changes in the molecular structure of food (2) , as with potatoes or rice that have been cooked and then cooled
Type 4 – formed with a chemical process
More than one kind of starch can exist in the same food, and the resistant starch content can be affected by preparation methods, aging and other factors; for example, when bananas ripen, the starch alters form, losing its resistant properties.
Now let’s see how resistant starch behaves in the digestive system.
Benefits
When we eat foods containing resistant starch, the digestive system gets busy extracting nutrients through various processes, but the actual starchy fibers arrive in the large intestine intact. This is where the friendly bacteria called “gut flora” (see: probiotics) step in. (3)
The bacteria in our gut outnumber cells in our body ten to one, so there’s a whole horde waiting to digest what our stomachs and small intestine aren’t equipped to do. (4)
These bacteria play a vital role in nourishing us, because nutrients and byproducts of the fermenting process utilized in breaking down this fiber actually feeds 90% of our cells, where the other food we eat provides for only 10% of our needs. (5)
Resistant starch feeds gut bacteria, positively affecting not only colony size, but also encouraging the beneficial types of bacteria to thrive. (6, 7) Of these hundreds of bacterial species, both the subtypes present, as well their relative numbers, can have great influence on health. (8, 9)
Producing gases and fatty acids as they digest resistant fiber is an integral part of the nourishment bacterial colonies in the gut contribute to human health. One of the most important fatty acids is butyrate (10), which is the favorite fuel source for cells lining the colon walls. (11)
Dropping the pH level in the colon and reducing inflammation are two of the benefit we get from symbiotic relationship we have with gut flora; this process may also help reduce the risk of developing colon cancer. (12, 13)
Since the fermentation process happens very slowly with resistant starch, there’s less chance of discomfort from flatulence.
Researchers believe resistant starch has good potential for treating digestive disorders, including diarrhea, ulcerative colitis, Crohn’s disease, and constipation. (14)
Metabolism figures prominently into every body function, and when metabolic processes go awry, the door opens for developing serious disorders that can spiral into disease over time.
Insulin response and blood sugar levels are a vital part of metabolic response, regulating how our bodies uptake and utilize energy from food. A low level of insulin response is associated with cardiovascular disease, obesity, metabolic syndrome, type 2 diabetes, and even Alzheimer’s disease. (15, 16, 17)
Resistant starch shows promise in improving insulin response (18), as well as regulating the level of blood sugar after a meal. (19)
Patients consuming between 15 and 30 grams of resistant starch daily for 4 weeks experienced improvements of insulin sensitivity at rates of between 33% and 50%. (20, 21)
Keeping metabolic functions on track and insulin response in normal ranges could be among the most powerful actions you can take to reduce your risk of developing chronic diseases, as well as living longer; including resistant starch in your diet could be a smart move toward those goals.
Although resistant starch has only half the calories of regular starch, the biggest boon it offers for weight control may be the satiety factor.
Acting much like soluble fiber in sending the signal you’ve had enough to eat (22), resistant starch can help you feel full more quickly, and effectively reduce your appetite. People eat fewer calories when they include foods with resistant starch or use supplementary sources. (23, 24)
Butyrate, one of the fatty acids produced by the fermentation process in the colon, can also help with weight loss by inhibiting the body’s ability to burn carbohydrates for fuel. (25) This slows the supply to the cells, forcing a switch to fat as the most accessible source of energy.
Registered dietitian Mary Ellen Caldwell recommends choosing resistant starch foods when planning the carbohydrate content of your diet, adding that it’s likely to have benefits reaching far beyond weight control. (26)
While adding resistant starch to your diet may not trigger dramatic weight loss, it could work well in combination with a program for slimming down.
Resistant starch foods
If you’re interested in experimenting with foods rich in resistant starch, start with the ones you already enjoy, making a point of including them in your diet regularly.
Raw potatoes or green bananas are good. Whole grains like oatmeal and whole wheat bread are actually low on the list for resistant starch content at 0.7 grams and 0.5 grams respectively.
Navy beans score highest at nearly 10 grams for a half cup, and mid-range foods include bananas, yams and potatoes. (27)
Cashews and certain other nuts are also rich in resistant starch; both legumes and nuts could be excellent foods to include if you’re following a low-carb diet.
Several sites offer lists of foods and their resistant starch values so you can tailor your preferred choices to your own taste. (28)
If you want to go with a supplement, raw potato starch, which is available in dried form, is a good source of resistant starch. A single tablespoon provides 8 grams, and starting with just one daily is probably the best plan. Any dietary change affecting the digestion process is best started slowly, and more than 4 tablespoons a day doesn’t seem to make a difference, so don’t go overboard.
Many foods rich in resistant starch are whole foods, and one of the few things nutritional experts seem to agree about is the wisdom of including plenty of whole foods in the diet; expect a month or so to go by before you might notice any difference.
Recap: With the compelling potential benefits of lowering blood sugar and soothing digestive tract problems, focusing on foods with resistant starch could have some great benefits, especially for those with blood sugar issues and digestive problems.
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