What is Resistant Starch? The Key to Better Digestion

Resistant starch is a type of carbohydrate that is not easily digested in the small intestine, but rather passes into the large intestine where it acts as food for beneficial gut bacteria. This type of starch is often considered to be a type of dietary fiber and is associated with many health benefits, including improved digestion, better blood sugar control, and even weight loss.

What Is Resistant Starch?

Resistant starch is a type of carbohydrate that cannot be digested by the enzymes in the small intestine. Instead, it passes through the digestive tract relatively intact and is eventually metabolized by the colon’s microbiome. There are four types of resistant starch that have been identified:

  • RS1: Found in seeds, nuts, and whole grains, RS1 is physically inaccessible to digestive enzymes due to its strong and complex cellular structure.
  • RS2: Found in raw potatoes, green bananas, and unmodified cornstarch, RS2 is semi-resistant to digestion, meaning that it sometimes can be broken down by enzymes in the small intestine, but much of it remains undigested.
  • RS3: Found in cooked and cooled potatoes, beans, and grains, RS3 is formed when heat partially breaks down the starch molecule and then allows it to resolidify upon cooling, creating a form of starch that is resistant to digestion.
  • RS4: Formed chemically by a process called esterification, RS4 is a synthetic form of resistant starch and is not found naturally in foods.

How Does Resistant Starch Benefit Digestion?

Resistant starch is not digested until it reaches the large intestine, where it is used as food for beneficial gut bacteria. These microbes ferment resistant starch to produce short-chain fatty acids, including butyrate, which can have a number of positive effects on digestive health. Short-chain fatty acids can stimulate the production of mucus in the gut, improve intestinal wall integrity, and reduce inflammation. They may also help to prevent colon cancer and other inflammatory bowel diseases.

Can Resistant Starch Help with Blood Sugar Control?

Resistant starch is a type of carbohydrate that is not absorbed in the small intestine, meaning that it has less effect on blood glucose and insulin levels compared to other types of carbohydrates. It has been shown to improve insulin sensitivity and reduce postprandial glycemia in people with type 2 diabetes. Studies have also shown that resistant starch can help with weight management by increasing the feeling of fullness and reducing food intake in some individuals.

What Are the Best Sources of Resistant Starch?

Some of the best food sources of resistant starch include:

  • Raw potatoes
  • Green bananas
  • Cooked and cooled potatoes, rice, and pasta
  • Beans and legumes
  • Whole grains, such as oats and barley

How Much Resistant Starch Do I Need?

There is no official Recommended Daily Allowance (RDA) for resistant starch, but some research suggests that consuming at least 6-7 grams of resistant starch per day may be beneficial for digestive health.

Conclusion

Resistant starch is a type of carbohydrate that is not easily digested in the small intestine, but rather passes into the large intestine where it acts as food for beneficial gut bacteria. This type of starch is often considered to be a type of dietary fiber and is associated with many health benefits, including improved digestion, better blood sugar control, and even weight loss. Some of the best food sources of resistant starch include raw potatoes, green bananas, cooked and cooled potatoes, rice, and pasta, beans and legumes, and whole grains. While there is no official RDA for resistant starch, consuming at least 6-7 grams of resistant starch per day may be beneficial for digestive health.

Frequently Asked Questions

  • What is resistant starch? Resistant starch is a type of carbohydrate that is not easily digested in the small intestine, but rather passes into the large intestine where it acts as food for beneficial gut bacteria.
  • What are the types of resistant starch? There are four types of resistant starch that have been identified: RS1, RS2, RS3, and RS4.
  • What are the health benefits of resistant starch? Resistant starch is associated with many health benefits, including improved digestion, better blood sugar control, and even weight loss.
  • What are the best food sources of resistant starch? Some of the best food sources of resistant starch include raw potatoes, green bananas, cooked and cooled potatoes, rice, and pasta, beans and legumes, and whole grains.
  • How much resistant starch do I need? There is no official Recommended Daily Allowance (RDA) for resistant starch, but some research suggests that consuming at least 6-7 grams of resistant starch per day may be beneficial for digestive health.

References

Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., . . . Whitley, E. M. (2013). Resistant starch: Promise for improving human health. Advances in Nutrition, 4(6), 587-601. doi:10.3945/an.113.004325

Keenan, M. J., Martin, R. J., & Raggio, A. M. (2011). Resistant starches, large bowel fermentation and a broader perspective of prebiotics and probiotics. Beneficial Microbes, 2(4), 319-337. doi:10.3920/BM2011.0025

Topping, D. L., & Clifton, P. M. (2001). Short-chain fatty acids and human colonic function: Roles of resistant starch and nonstarch polysaccharides. Physiological Reviews, 81(3), 1031-1064. doi:10.1152/physrev.2001.81.3.1031

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