Resistant starch (RS) has become trendy recently due to a combination of factors related to its health benefits, growing interest in gut health, and rising popularity of specific diets like low-carb and plant-based eating. RS is a type of carbohydrate that « resists » digestion in the small intestine and reaches the large intestine intact. RS functions like soluble, fermentable fibre. It will ferment in the colon, acting like a prebiotic and promoting the growth and diversity of beneficial gut bacteria, supporting gut health (regular bowel movements) and potentially reducing the risk of colon cancer.
Studies show that RS:
- improves insulin sensitivity, decreasing the risk of chronic diseases such as type 2 diabetes, heart diseases, metabolic syndrome…,
- therefore lowers postprandial glycaemia (= better blood sugar control),
- lowers cholesterol and triglycerides,
- increases satiety, by increasing the sensation of fullness after a meal,
- and reduces fat storage.
Where to find this magic food? That is quite easy: unripe (green) bananas (naturally resistant starch), cooked and cooled pasta, rice and potatoes (retrograded starch), in pulses, legumes, wholegrain cereals like barley and oats (physically inaccessible starch).
Some processed foods also contain RS (chemically modified starch), for example high fibre bread, snacks and cereals.
Potato starch is very high in RS, very cheap and very easy to use, in sauces, smoothies, baked goods or even sprinkled on food.
Whether you want to improve your general gut health or have specific health goals, adding more RS to your diet will always be a good idea.