Resistant starch is a type of dietary fiber that has been gaining popularity in recent years due to its numerous health benefits. It is found naturally in certain foods, such as legumes, grains, and potatoes. Pregnant women can benefit from consuming resistant starch as it helps to improve digestion and reduce the risk of gestational diabetes.
In this article, we will explore the top 8 resistant starch benefits for pregnant women.
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What Is Resistant Starch?
Resistant starch is a type of dietary fiber that resists digestion in the small intestine and passes through to the large intestine where it can be fermented by beneficial bacteria. This fermentation process produces short-chain fatty acids which are beneficial for gut health and provide numerous other health benefits. Resistant starch also helps to slow down digestion which can help keep blood sugar levels stable throughout the day.
Top 8 Benefits Of Resistant Starch For Pregnant Women
1. Improved Digestion
Resistant starch is a type of starch that is not broken down and absorbed in the small intestine, but rather makes its way to the large intestine, where it is acted upon by beneficial bacteria. This helps to improve digestive function by increasing the beneficial bacteria in the gut, which can help reduce bloating and constipation, common during pregnancy.
Additionally, resistant starch has been shown to reduce the risk of developing gestational diabetes, as well as improve gut health, which is important for preventing food allergies in newborns. Consuming resistant starch is an excellent way for pregnant women to ensure their digestive health is optimal, helping to keep them and their baby healthy.
2. Reduced Risk Of Gestational Diabetes
Resistant starch is a type of starch that is not readily broken down and absorbed in the small intestine. It passes through the digestive system relatively unchanged and is fermented by the bacteria in the large intestine. Eating foods high in resistant starch may help improve insulin sensitivity and reduce fasting glucose levels, which may help lower your risk of developing gestational diabetes during pregnancy.
Some foods that are high in resistant starch include legumes, cooked and cooled potatoes, oatmeal, and bananas. Eating a balanced diet that includes these foods may help reduce your risk of developing gestational diabetes while providing an array of other nutritional benefits. Eating a variety of healthy foods and exercising regularly during pregnancy may help ensure you and your baby stay healthy.
3. Increased Satiety
Eating foods high in resistant starches can help you stay fuller for longer periods of time, which can help to reduce cravings during pregnancy. Additionally, resistant starches can help to regulate blood sugar levels and reduce the risk of gestational diabetes.
Furthermore, they can increase the production of beneficial bacteria in the gut, aiding digestion and boosting your immune system. Eating foods high in resistant starches can provide many benefits during pregnancy, helping to keep you healthy and providing sustained energy throughout the day.
4. Improved Blood Sugar Control
Eating foods that are high in resistant starches, such as legumes, whole grains, and potatoes, can improve your insulin sensitivity and help control your blood sugar levels during your pregnancy. These starches are slowly digested and absorbed, meaning that they do not cause spikes in your blood sugar. By eating these foods regularly, you can help keep your blood sugar levels within a healthy range and reduce your risk of developing gestational diabetes.
Additionally, resistant starches can help you to feel fuller for longer and can aid in weight management during pregnancy.
5. Weight Management
Resistant starches are a great way to provide your body with essential nutrients and fibers without adding extra calories. They can help you maintain a healthy weight during pregnancy, as they are filling and yet low-calorie options. They also provide essential vitamins and minerals, which are necessary for the healthy development of your baby.
Eating more resistant starches can help you make sure you’re getting all the necessary nutrients without the extra calories or fat. Additionally, they are known to help with digestion, which is especially important during pregnancy. By adding more resistant starches to your diet, you can help ensure you and your baby are getting all the necessary nutrients while still managing your weight gain.
6. Reduced Risk Of Preterm Births
Consuming more dietary fiber, particularly early on in gestation, may be beneficial in reducing the risk of preterm births. This includes dietary fiber from sources such as resistant starches. Resistant starches are starches that are not broken down in the digestive tract and instead provide fuel for beneficial bacteria in the gut.
Studies have found associations between increased dietary fiber intake and reduced risk of preterm births, suggesting that dietary fiber could help to protect against preterm births. Therefore, it may be beneficial for pregnant women to ensure they are consuming adequate amounts of dietary fiber in order to reduce the risk of preterm birth.
7. Improved Gut Health and Immunity
Fermentation is a process that occurs in the gut when dietary fibers are consumed, including fibers from sources like resistance starches. During pregnancy, this process is especially beneficial because it helps to produce beneficial bacteria populations in the gut. This increased population of beneficial bacteria helps to promote better gut health and can help to reduce the risk of developing certain digestive issues. Additionally, these beneficial bacteria can also help to boost the immune system and provide protection from other health complications. Fermentation is a natural process that can help to ensure a healthy pregnancy and can ensure that both the mother and baby are receiving all the necessary nutrients to support healthy growth and development.
8. Better Nutrient Absorption
Fermentation is a process that is essential for our bodies to maximize nutrient absorption and uptake. Through the production of beneficial bacteria, fermentation helps break down the dietary fibers that we consume, such as resistant starches. This allows our bodies to more easily and efficiently absorb the valuable nutrients found in our food.
This improved nutrient absorption helps to maintain a healthy and balanced nutrition status throughout our lives, which can help us stay healthy and energetic. The fermentation process also helps to produce beneficial compounds that can assist with digestion, reduce inflammation, and improve our overall health. By consuming more dietary fibers through fermentation, we can take advantage of the valuable nutrients that they provide and support our overall well-being.
In conclusion, resistive starchy food items such as legumes, grains, and potatoes are beneficial for pregnant women. From improved digestion and satiety to a reduced risk of gestational diabetes and preterm births, these food items can provide a range of benefits. Additionally, resistive starchy food items can help with weight management, gut health, immunity, cholesterol levels, and better nutrient absorption. All of these benefits can contribute to healthier baby development. It is therefore important for pregnant women to take advantage of these potential benefits and incorporate enough amounts of resistive starchy food items into their diets regularly.