You've heard about probiotics and prebiotics for improved gut health. But there's a new kid on the block that has people talking: resistant starch.
Resistant starch has gained popularity in the health and nutrition world for its impressive benefits, particularly in gut health and blood sugar management.
Found in a variety of everyday foods, resistant starch can be an easy and effective way to improve overall well-being and that ever-important fortgotten organ, the gut.
Keep reading to discover what resistant starch is, its benefits, and a list of the best resistant starch foods to include in your diet.
READ MORE: The fundamentals of a healthy gut: Thriving from the inside out
what is resistant starch?
Resistant starch is a type of complex carbohydrate and complex carbohydrates have a complex chemical structure that takes more energy to digest.
But unlike many complex carbohydrates, resistant starch cannot be broken down into energy. It resists digestion in the small intestine and ferments in the large intestine.
Unlike regular starches, which are quickly broken down into glucose, resistant starch acts more like fiber, passing through the digestive system largely intact. As it ferments in the gut, it feeds beneficial bacteria, contributing to overall gut health.
Examples of resistant starch foods include unripe bananas, potatoes, beans, peas, and sweet potatoes (more details on these below!)
4 Types of Resistant Starch
There are four main types of resistant starch, each with unique sources and characteristics:
RS1: This type is found in whole or partially milled grains, seeds, and legumes. The starch is physically inaccessible to digestive enzymes (unless completely milled).
RS2: Naturally occurring in raw foods like unripe bananas and raw potatoes. The compact starch structure makes it more difficult for digestion enzymes to break them down.
RS3: Formed when certain foods like potatoes and rice are cooked and then cooled. This process, called retrogradation, changes the structure of the starch to become resistant.
RS4: Chemically modified starches found in some processed foods or resistant starch powders like high-maize starch.
The Health Benefits of Resistant Starch Foods
improved gut health
------Resistant starch feeds beneficial gut bacteria, promoting a healthier microbiome. It promotes regular bowel movements and may reduce the risk of colon cancer.
Better Blood Sugar Control
------It slows digestion and reduces blood sugar spikes after meals, making it helpful for people with diabetes or insulin resistance. It also has a second meal affect, lowering your blood sugar at the next meal.
Increased Satiety & Weight Management
------Your body uses more energy to digest resistant starch, which can help you feel fuller for longer, potentially aiding in weight loss.
Increased Insulin Sensitivity
------Studies suggest it improves insulin sensitivity, reducing the risk of metabolic diseases.
Resistant Starch Foods List
Potatoes (Cooked and Cooled)
When potatoes are cooked and then cooled for several hours (such as in potato salad), their starch undergoes retrogradation, forming resistant starch. Reheating them slightly does not destroy this effect, making them a great resistant starch source.
Rice (Cooked and Cooled)
Similar to potatoes, rice that has been cooked and then cooled develops resistant starch. Brown rice has added fiber benefits, but white rice still forms resistant starch when cooled properly. Cook up a big batch for the week, and use cooled-down rice in salads, wraps, and other dishes over the week to get the most benefits.
Oats
Uncooked oats are an excellent source of resistant starch. Instead of cooking them, try soaking oats overnight. The soaking process allows the starches to convert into a more resistant form, benefiting gut health and digestion. Try this delicious apple pie overnight oats recipe!
Beans
Beans are naturally high in resistant starch. Fava, pinto, white, navy, and kidney beans are particularly rich in it. Cooking and cooling beans also enhance their resistant starch content even more.
READ MORE: The easiest beans to digest, making you less gassy and bloated
Lentils
Lentils are another excellent plant-based source of resistant starch. They are also high in protein and fiber, making them a great addition to a balanced diet.
READ MORE: Exploring 6 types of lentils - their differences and how to use them
Peas
Peas contain a good amount of resistant starch while also providing vitamins, minerals, and fiber. Both fresh and frozen peas contribute to gut health and overall digestion.
Unripe Bananas
Unripe, green bananas are one of the best natural sources of resistant starch. As bananas ripen, their starches convert to sugar, so consuming them before they fully ripen ensures maximum resistant starch benefits.
Sweet Potatoes (Cooked and Cooled)
Like regular potatoes, sweet potatoes form resistant starch when cooked and cooled. They also provide additional fiber, vitamins, and antioxidants, making them a nutrient-dense option.
High-Maize and Potato Resistant Starch
High-maize resistant starch and potato starch powders are concentrated sources of resistant starch that can be added to smoothies, yogurt, or baked goods to boost fiber intake and support gut health.
-v1741189722776.png?900x2000)
Incorporating resistant starch foods into your diet can significantly benefit your digestive health, blood sugar control, and overall well-being. By including foods like cooked-and-cooled potatoes, rice, beans, and unripe bananas, you can naturally enhance your gut microbiome and improve metabolic health.
Experiment with different sources to see which work best for your lifestyle and taste preferences!
Try these recipes packed with resistant starch that combine two to three resistant starch foods to kickstart your gut health!
A word of caution: Whenever you introduce new fiber-rich, resistant starch, or prebiotic foods, do so at a slow pace to not upset your digestive system with a shock.
