Carbs are not good, especially if you want to lose weight – that’s what we generally think. But did you know that not all carbs affect you the same way? Some of them are in fact starches, and within this category, there’s something that can actually improve your health and weight: resistant starch.
This unique type of carbohydrate has a range of surprising health benefits.
Read along to find out all about it!
What is Resistant Starch?
It’s a type of carbohydrate. But, unlike regular starch, it “resists” digestion in the small intestine. Instead of being broken down into glucose, it travels to the large intestine, where it ferments and becomes food for beneficial gut bacteria. This process creates short-chain fatty acids, which have been linked to reduced inflammation, better blood sugar control, and, notably, weight management.
Here’s a helpful scheme explaining the formation of retrograded starch (or resistant starch):
Resistant starch is formed when molecules of starch undergo a process called retrogradation. This happens when starchy foods are cooked and then cooled, causing the starch molecules to crystallize and become resistant to digestion in the small intestine. Essentially, the cooling process transforms some of the starch into a form that the body cannot easily break down, allowing it to pass through the digestive system and reach the large intestine.
Is It Good for You?
Let’s skim through the main resistant starch benefits.
The cooling process is why foods like cooked and cooled potatoes, rice, or pasta are higher in resistant starch compared to their freshly cooked counterparts. The longer they cool, the more retrograded starch is formed, making them better for gut health and even weight management.
These starches don’t contribute to blood glucose levels but do promote healthier blood lipid levels. Research has even linked them to reduced risk of colon cancer.
There’s even a positive correlation between resistant starch and IBS. It can be beneficial for people with Irritable Bowel Syndrome due to its positive impact on gut health, but it can also be tricky to introduce, as some types of retrograded starch may trigger symptoms for those sensitive to certain carbohydrates.
That’s not to say that you should immediately switch to a resistant starch diet; that may be a bit exaggerated. But given all the benefits, it’s worth making some adjustments to include these foods on your plates more frequently.
Which Foods Have Resistant Starch?
Resistant starch examples can be found in both plant-based foods and those that undergo specific cooking and cooling processes. Here are some of the top sources:
- Green bananas are one of the richest natural sources of resistant starch. As they ripen, the starch turns into sugars, so go for bananas that are still firm and not fully ripe. Blend them into smoothies or slice them into oatmeal for a boost of resistant starch. You can also try green banana flour – a powder made from unripe, green bananas that are dried and milled.
- Cooked & cooled potatoes – a potato salad, for example. Plus, reheating these potatoes won’t reduce the benefits.
- Rice – To increase the resistant starch in rice, cook it in advance and store it in the fridge overnight. Then, simply reheat and enjoy with a dish of your choice.
- Pasta – the same cooling principle applies here as well. You can use it in salads or casseroles with lots of veggies.
- Legumes – Beans, lentils, and other legumes are naturally high in retrograded starch. Whether fresh or dried, they are great in salads, soups, and stews. And they also provide fiber, protein, and essential vitamins.
- Whole grains like oats, barley, and quinoa – especially when they are minimally processed.
- Green peas – add them to soups, stir-fries, or salads to boost your meals with this beneficial carb.
Since we’re talking about green foods, take a peek at this as well: Is Spinach Good for Weigh Loss?
There’s quite a variety of foods that contain resistant starch, so it’s not that hard to incorporate it into your diet – just make sure you cool them first.
When to Eat Resistant Starch
There’s no general rule for when it’s best to consume resistant starch; it depends on your goals and lifestyle. But it is true that its benefits can be maximized with different timing strategies:
- In the morning for appetite control, you can try resistant starch oatmeal or a green banana smoothie
- Before exercising to boost your energy. Cooled rice or potatoes can keep you fueled for longer workouts
- At lunchtime to stabilize blood sugar and prevent the post-lunch blood sugar dip that often leads to sluggishness.
- In the evening for gut health, promoting good gut bacteria overnight.
Tip: Make sure to introduce retrograded starch gradually to prevent bloating or gas.
Resistant Starch and Weight Loss
Yes, you can use resistant starch to lose weight. It actually helps in several ways:
- It increases satiety, helping you control hunger and reduce your overall calorie intake. When resistant starch ferments in the gut, it triggers the release of satiety hormones, making you feel fuller, longer.
- Retrograded starch helps regulate insulin levels and can improve insulin sensitivity, both crucial for weight management. With better blood sugar control, your body is less likely to store excess glucose as fat.
- It may even reduce fat storage, especially in the abdomen. It encourages the body to use fat as a fuel source rather than storing it, which can help you slim down over time.
- A healthy gut microbiome is linked to a healthy weight. And retrograded starch acts as a prebiotic, feeding the good bacteria in your gut.
Final Thoughts: Is Resistant Starch for You?
If your goal is to lose weight, retrograded starch can be helpful. But keep in mind that it’s just one part of a balanced diet. The feeling of satiety it creates can help you feel full by eating less, but it’s still important to keep an eye on how many calories add up on your plate.
By also combining it with regular physical activity, it can help you lose some weight while supporting your gut health and improving blood sugar control. Not a bad outcome, if you ask me.
FAQs
What about resistant starch and diabetes – does it help?
Retrograded starch can be a helpful dietary component for people with diabetes or those managing blood sugar levels. Because it “resists” digestion in the small intestine, it acts differently from regular carbohydrates, which break down quickly and can cause spikes in blood sugar.
Studies have shown that retrograded starch may improve insulin sensitivity, which is crucial for people with type 2 diabetes. Improved insulin sensitivity means the body is better able to use insulin to move glucose from the blood into cells, which helps maintain stable blood sugar levels over time.
How much resistant starch should I eat in a day?
The ideal amount of resistant starch per day for health benefits generally falls between 15–30 grams. But studies have shown that even if you go as high as 45 grams a day you won’t suffer any adverse effects.
Can resistant starch cause diarrhea?
Yes, resistant starch can cause digestive issues, including diarrhea, especially if it’s introduced suddenly or in large amounts. This happens because retrograded starch is a type of fermentable fiber that feeds gut bacteria in the large intestine, leading to the production of gases and short-chain fatty acids. For some people, this can cause symptoms like gas, bloating, or even diarrhea as the digestive system adjusts.
Can I combine resistant starch and the Keto diet?
Resistant starch can be a good addition to a keto diet, since it offers the benefits of fiber without significantly affecting blood sugar or net carbohydrate intake.
A common side effect of the keto diet is digestive issues, often due to lower fiber intake from limited vegetables, fruits, and whole grains. Retrograded starch acts as a prebiotic fiber, helping to balance gut bacteria and support regular bowel movements, which can counter some digestive issues like constipation that keto dieters sometimes experience.
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