Resistant starch is a type of carbohydrate that resists digestion in the small intestine, They’re often referred to as “resistant starch” or “RS” for short. It passes through undigested and reaches the large intestine where it gets fermented by bacteria. This fermentation produces short-chain fatty acids such as acetate, propionate, and butyrate. These SCFAs help maintains gut health and promote weight loss.
RS has many benefits for our bodies. It helps us lose weight, reduce inflammation, and even fight cancer. In fact, resistant starch may be the most important food ingredient of the 21st century.
Resistant Starch is found naturally in foods such as beans, peas, lentils, potatoes, corn, oats, barley, wheat, bananas, apples, pears, carrots, sweet potatoes, yams, and brown rice.
Table of Contents
But What Exactly Is Resistant Starch?
Resistant starch (RS) is a type of dietary fiber found in many foods that are not soluble fiber. It helps lower blood cholesterol and glucose levels, reduces inflammation, improves digestion, and may help prevent cancer.
What makes some foods better than others at providing RS? The answer lies in the types of starches (Digestible Starches or Indigestible Starches) that are found in each food.
Starches are carbohydrates made up of long chains of simple sugars called monosaccharides. There are two main types of starches: amylose and amylopectin. Amylose forms long chains of molecules that are easily broken down by enzymes in our digestive system. This means that amylose passes through our digestive tract quickly and provides us with energy.
Amylopectin, however, forms long chains of molecules where the ends of the chain are joined together tightly. These tightly connected chains are not easily broken down by enzymes, so they pass through our digestive tract slowly and provide us with sustained energy.
Foods with High Levels of Resistant Starch (RS)
1. Beans
Beans are one of the best sources of resistant starches because they have both amylose and amylopectin. When we digest beans, the amylase enzyme breaks down the amylose into smaller pieces, which then become available for absorption.
2. Peas
Peas also contain both amylose and amylopectin, but their amylase enzyme doesn’t break them down as much as it does with beans. That’s why they don’t release as much energy when we digest them.
3. Oats
Oats are another good source of RS. They contain about 25% amylose and 75% amylopectin, making them an excellent source of this healthy carbohydrate with loads of RS.
4. Sweet Potatoes
Sweet potatoes are rich in RS. In fact, they contain almost twice as much RS as white potatoes! One medium-sized sweet potato contains about 12 grams of RS.
5. Brown Rice
Brown rice has a higher level of RS than white or wild rice grains. A cup of cooked brown rice contains about 7 grams of RS.
6. Green Bananas
Bananas are another great source of RS. Each banana contains about 4 grams of RS.
7. Apples
Apples are packed with nutrients, but they also contain 5 grams of RS per serving.
8. Carrots
Carrots are also loaded with nutrients, and they contain 3 grams of RS per serving!
9. Pears
Pears are another fruit that contains a lot of RS. A half pear contains 2 grams of RS.
10. Yams
Yams are another starchy root vegetable that contains a whopping 6 grams of Resistant Starch per serving – even more than sweet potatoes!
11. Cornmeal
Cornmeal is another grain that contains a lot of RS, especially if you use whole cornmeal instead of refined flour. A 1/4 cup of uncooked cornmeal contains about 8 grams of RS.
12. Quinoa
Quinoa is actually a seed, but it can be used like a grain. It contains about 13 grams of RS per cup.
13. Buckwheat
Buckwheat is a pseudocereal that looks like wheat berries. It is often used to make pancakes and waffles. It contains about 11 grams of RS per cup of buckwheat.
14. Barley
Barley is another pseudocereal that resembles wheat berries. It contains about 9 grams of RS per cup, making it a very good source of this healthy carbohydrate!
15. Oatmeal
Oatmeal is a staple food around the world. It is usually made from oat groats (the outer part of oats). The oat groats are steamed until soft before being ground into a powder. Oatmeal contains about 5 grams of RS per cup!
16. Cooked and Cooled Rice
Cooked white rice is a staple in India and China. If you eat it warm, it will still be nutritious, but it won’t contain any resistant starch. However, once it is cooled down, the starches inside turn into RS. So, if you want to get your daily dose of RS, try eating it the next day. Fried Rice is usually prepared using cooled rice.
17. Bulgur Wheat
Bulgur wheat is a type of cracked wheat that cooks up fluffy and delicious. You can buy bulgur wheat at most grocery stores. It contains about 5 grams of resistant starch per cup.
18. Whole Grain Pasta
Whole grain pasta is a healthier alternative to regular pasta. It contains about 4 grams of RS per serving.
19. Amaranth
Amaranth is a leafy plant related to spinach and kale. It is often used as a substitute for quinoa because it contains similar health benefits. It contains about 8 grams of RS per one cup of cooked amaranth.
20. Navy Beans
Navy Beans are a great source of protein, fiber, and many different types of vitamins and minerals. But did you know that beans are also a great source of resistant starch? One cup of cooked navy beans contains about 7 grams of RS.
21. Plantains
Plantains are a fruit that is similar to bananas. They are mostly grown in tropical climates and are eaten all over the world. One banana has only 2.5 grams of resistant starch, while a large plantain has about 14 grams of RS. This means that you could have almost three times the amount of RS from a single plantain compared to a banana.
22. Legumes
Raw, dried legumes contain about 20-30% RS by weight. Compared with other high starch foods like corn, wheat, and rice, the starch in legumes is very high in amylose, comprising up to 40% of the starch, making it more resistant to digestion.
23. Potatoes
After roasting (Cooking), cooling, and refrigerating potatoes, they become one of the most resistant starch-rich foods. A recent study found that refrigerating potatoes for 24 hours increased their RS content by almost three times.
The Benefits Of Resistant Starch
There are several reasons to increase the RS intake in your diet. Some of these benefits include:
1. Improves Digestion
One of the most important reasons to incorporate resistant starch into our diets is that it improves digestion. Research shows that consuming RS helps us absorb nutrients better, reduces bloating, and speeds up weight loss thereby improving the overall digestive health.
2. Lowering Blood Sugar Levels
Resistant starch is very effective at lowering blood glucose levels after meals.
3. Reduces Inflammation
Research suggests that resistant starch may also play a role in reducing inflammation. One study showed that rats fed a high-resistant starch diet had less inflammation in their joints than those who ate a low-resistant starch diet.
4. Promotes Absorption of Minerals
Resistant starch has also been shown in animal studies to increase the absorption of certain minerals.
5. Boosts Immunity
Another benefit of incorporating resistant starch into our diets comes from its effect on our immune systems. Studies show that regular consumption of resistant starch increases levels of immunoglobulin A (IgA), which protects against infection.
6. Helps Prevent Heart Disease
Some research indicates that eating foods with resistant starch can help prevent heart disease. This is because resistant starch lowers cholesterol and triglyceride levels, which are risk factors for cardiovascular diseases.
7. Protects Against Cancer
Resistant starch has also been linked to lower cancer risks. In one study, mice who were given resistant starches every day for two weeks exhibited significantly fewer tumors than those who did not consume them.
8. May Help Fight Obesity
Studies have found that people who eat more resistant starch tend to weigh less. It’s thought that this is due to the fact that resistant starch helps regulate appetite by slowing down how quickly we digest food.
9. Healthier Gut Microbiome
Studies have shown that increasing the amount of resistant starch in your diet may lead to a more varied gut microbiome. That’s because resistant starches contain prebiotic fibers, which ferment in your colon and feed your good bacteria. Resistant Starches are also called fermentable fiber.
10. Boost Insulin Sensitivity
Obese men who were given 15–30 grams of resistant starch daily for four weeks showed improved insulin sensitivity compared to a placebo group who took no resistant starch. Insulin sensitivity (low insulin resistance) is a positive thing.
How Much Resistant Starch Should You Consume?
According to the USDA, advising on the daily intake, adults should consume between 20 and 35 grams of resistant starch each day. The best sources include whole grains, legumes, vegetables, fruits, and dairy products.
Side Effects of Too Much Resistant Starch
Consuming large amounts of RS can lead to gastrointestinal discomfort, gas, bloating, diarrhea, and other side effects.
To avoid these symptoms, try limiting your intake of foods containing RS to no more than 10 grams per day. For example, if you eat 1 cup of cooked oatmeal every morning, you could consume 5 grams of RS from the oatmeal alone. If you also add 2 tablespoons of peanut butter to your bowl, you’d be consuming another 7 grams of RS.
In addition to avoiding excess RS, it’s important to consume enough soluble fiber to offset the negative effects of eating RS. Soluble fiber helps to absorb water and prevent constipation, while insoluble fiber adds bulk to stools and promotes regularity. Try increasing your daily consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and dairy products to meet your daily fiber needs.
In conclusion, resistant starch (RS) is a type of carbohydrate that has been shown to have many beneficial effects on human health. These include helping to lower cholesterol levels, reduce inflammation, improve insulin sensitivity, and even fight cancer. There are two types of resistant starch: high amylose and high amylopectin. High amylose contains long chains of glucose molecules, whereas high amylopectins contain shorter chains of glucose molecules. Both types of resistant starch are present in foods such as beans, peas, lentils, potatoes, bananas, oats, barley, rice, corn, and wheat bran.
Why Is Resistant Starch Good For You?
Resistant starch is a type of dietary fiber that doesn’t break down during digestion. It’s made up of chains of carbohydrates that resist digestion, meaning that they pass through the digestive system without breaking down. Resistant starches are great for your health because they feed friendly bacteria in your gut, which improves overall gastrointestinal function. They also improve insulin sensitivity, which reduces the risk of diabetes and heart disease. And finally, they reduce inflammation throughout the body, which can lead to conditions like arthritis.
Is Resistant Starch Good for Diabetics?
Resistant starch passes right through the digestive system without affecting blood sugar levels. This means that it can be stored in the body for later use rather than immediately converted into glucose. This is great news for diabetics since it prevents spikes in blood sugar levels.
Is Resistant Starch Good for Weight Loss?
The American Journal of Clinical Nutrition published a study showing that consuming resistant starch helped reduce hunger and food intake. Another study showed that consuming resistant starch reduced fat absorption and improved insulin sensitivity.
Because resistant starch promotes satiety and reduces appetite, it may help prevent overeating and help you lose weight.
Source: hsph.harvard.edu, ncbi.nlm.nih.gov, Oxford University