You have probably heard me discuss resistant starch before, but did you know just how easy it is to incorporate into your diet? You can find resistant starch in up to 50 different foods.
Here’s a helpful update on the science behind the power of resistant starch. Then, I will introduce you to some new ways to get more of it into your diet starting today.
Let’s begin with a brief overview of what resistant starch is and the benefits it can provide. Fibers are among the most beneficial food constituents we know of, and they only come from carbohydrates. So, we have to start this conversation by dismissing the idea that we should avoid carbohydrates.
Resistant starch is not entirely fiber and not quite a carbohydrate. It has the best properties of both. Unlike carbohydrates, it is not absorbed in the small intestine, and it does not demand insulin.
Instead, it is absorbed in the large intestine after good bacteria have had their first chance. Because it is absorbed in the large intestine, it gives us 7 to 9 hours of stable blood sugar.
Critical Insight: Carbs can do your body a lot of good – the right ones, in the right amounts. It is all about balance, variety, and knowing what you are doing.
Typically, the bad thing about “bad carbs” is that they absorb fast and make your body work harder. This gives us a good clue about what we might do with “good carbs” in our diet.
What we can see from good carbs is that they:
This is especially true for the group called the anaerobic protective bacteria. Resistant starch fuels these bacteria, which are not typically as influenced by probiotic supplements.
Bottom Line: Resistant starch combines the benefits of fiber and carbohydrates. Fiber is suitable for your flora, but it is not digestible, while carbohydrates do not feed the flora but give it nutrients. Resistant starch provides a small amount of nutrients, but it is so slowly absorbed that it grants you 7 – 9 hours of slow and stable blood sugar.
Regarding energy and body weight, it all comes down to your blood sugar being in the “good range” and not being high or low (while not moving fast, up or down).
The truth is, what we do know about resistant starch is that it stays longer in that curve, more than any other known food.
Here’s how it all works. Starches are made of two polysaccharides:
This long, straight chain of amylose, because there is a long single straight chain, it becomes harder to break down. Your body has to cover it one bite at a time, which ultimately leads to slower digestion.
With the branched versions, like amylopectin, you can take many bites at once – leading to faster digestion but more surface area being covered overall.
Bottom Line: Resistant starch is such a long, singular chain that your body can only break it down in the large intestine.
What are some of the overall benefits of resistant starch in our diets? Well, one key benefit is that it produces more short-chain fatty acids in our body.
When we have more of these, we are better able to:
Ultimately, the things included here are called:
Resistant starch also plays a big role in improving:
There are so many foods that are high in resistant starch! Here is a comprehensive list of foods (which contain more than 4 grams of resistant starch per serving).
Please note that the active ingredients in foods can vary from batch to batch. This variation is common for resistant starch extract or flour products. Many contain no measurable RS.
Critical Insight: If you are sensitive to wheat, you should ensure that you eat resistant starch foods that do not contain wheat. Stocking up on bananas, plantains, and other foods helps, as there are many options for those who want more resistant starch.
Have you been thinking about including more resistant starch in your diet? If so, is it because you have been feeling less energized or that something might not be right?
1 – http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2005.00481.x/full
P.S. Whenever you are ready, here is how I can help you now:
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Dr. Alan Glen Christianson (Dr. C) is a Naturopathic Endocrinologist and the author of The NY Times bestselling Adrenal Reset Diet, The Metabolism Reset Diet and The Thyroid Reset Diet.
Dr. C’s gift for figuring out what really works has helped hundreds of thousands of people reverse thyroid disease, lose weight, diabetes, and regain energy. Learn more about the surprising story that started his quest.
