What Makes Resistant Starch So Special?

We’ll tell you why you can’t resist resistant starch

Resistant to what? Digestion. Majority of the carbohydrates in our diet are starches. Starches are carbohydrates that are made up of long chains of glucose. They’re resistant to digestion, meaning they pass through your digestive system unchanged. Resistant starch is a hot topic at the moment. This is because several studies in humans have documented the wonderful benefits of including resistant starch in your diet.

Which foods are rich in resistant starch?

There are five types of resistant starch. The table below briefly describes each type and gives some examples.

Type of Resistant Starch	Description	Examples
1	These are the most resistant type. They’re protected from digestion by thick cell walls.	Seeds, whole grains, bread, pulses (lentils, beans and peas).
2	These starches have a crystal-like structure that protects them from digestion.	Potatoes and green bananas.
3	This type of starch is formed when other types are cooked and then cooled.	Potatoes, Pasta that are cooked and then cooled.
4	Artificially modified starches through chemical means.	Some cakes and bread.
5	Relatively new. Can either be made up of maltodextrin or an amylose-lipid complex.	Some types of rice.
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Top Ten Foods High In Resistant Starch:

Benefits of including resistant starch in your diet include:

Resistant starch provides additional food to beneficial bacteria in your large intestine. They work their magic by functioning much like soluble fibre, the type that’s fermented by the beneficial bacteria in your colon. It travels through your digestive tract and reaches your large intestine where it then serves as food for the beneficial bacteria.

Your gut provides a haven for the greatest number of beneficial microorganisms in your body. It’s estimated that around 100 trillion bacteria live there! This means you need more food to feed them. Resistant starch provides additional sources of food much like a prebiotic.

When bacteria feed on resistant starch, they produce certain biochemical compounds that are beneficial to our health called short-chain fatty acids (e.g. butyrate). The cells lining your intestines need a special diet of short chain fatty acids, in particular, butyrate. Butyrate also keeps the pH down which is good. In essence, you feed the good bacteria, and the good bacteria will feed the cells lining your intestines. Healthy cells lead to better nutrient absorption and less susceptibility to digestive disorders.
Resistant starch aids your body in resisting colorectal cancer. A study conducted at the University of Colorado Cancer Centre has observed that rats suffering from intestinal cancer tumours that were fed with resistant starch showed a decrease in the size and number of tumours. There was also a measurable increase in the production of a particular protein that fights inflammation that appeared to have a major contributory role.
A study in infant pigs (a different researcher chose pigs this time instead of rats) found out that resistant starch increases the absorption of minerals like calcium and iron. We know you know how important these minerals are.
Resistant starch makes you feel fuller, resulting in you eating fewer calories. Similar to dietary fibre, resistant starch takes its time while passing through your gastrointestinal tract. It’s in no hurry. It’s there to make you feel full. It’s not in any way to be altered or digested. This mechanism tricks your brain into thinking that you’re already full and makes you consume fewer calories. Also, resistant starch only has two calories compared to four calories found in digestible starch.
Resistant starch may decrease your blood sugar levels right after a meal and improve your body’s insulin sensitivity. This is very beneficial among people diagnosed with diabetes mellitus type 2 and metabolic syndrome. Several studies have already substantiated these findings. If you have better control of your blood sugar levels and have high insulin sensitivity, diseases like obesity, metabolic syndrome, cardiovascular disease, and diabetes mellitus type 2 are kept at bay.
Here’s a relaxing benefit. Resistant starch exerts a mild laxative effect on your large intestine. It allows your large intestine to relax and make your bowel movements a little more pleasant (decrease transit time). No straining allowed.

Practical tips on how to increase the amount of resistant starch in your food

In general, foods containing resistant starch that is cooked should be cooled to increase the amount of resistant starch. The resistant starch actually disappears when your food is heated. The amylose in the starch absorbs more water during the cooling process. The more heating and cooling cycles you apply to these foods, the greater the amount of resistant starch that is formed. That yesterday’s rice could become today’s super resistant starch-rich food through a process called starch retrogradation (producing type 3 resistant starch).
Pressure cooking, stir-frying, and steaming rice yield greater amounts of resistant starch compared to boiling rice.
Green bananas and potatoes (both with large amounts of resistant starch type 2) are best eaten raw when they contain their highest amount of resistant starch. By the way, green bananas are king when it comes to the amount of resistant starch.
Of course, you may still want heated warm food, right? There’s a way to have that and still increase the resistant starch content of your food. You can add an acid (citric acid, acetic acid, and lactic acid) while you’re heating your food. This works best with sweet potatoes and yams.

Resistant starch has been around as long as digestible starch. They’re not new. They’ve always been there. You just have to realise their value when it comes to nutrition. You can magnify their benefits by following the practical tips mentioned in this article. Your resistance is futile, try resistant starch. – Resistant Starch