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Resistant Starch: It's Better!

Nina Ghamrawi, MS, RD, CDE
November 29, 2023
November 29, 2023

Resistant starch is a type of starch that is not digested by the body in the small intestine. Instead, it passes through to the large intestine, where it is fermented by gut bacteria. Resistant starch has several potential health benefits, including improved gut health and blood sugar control through improved insulin sensitivity, increasing feelings of fullness, and potentially reducing the risk of colon cancer.

There are several ways to get resistant starch:

  1. Cook and Cool: Cooking and then cooling starchy foods such as potatoes, rice, and pasta can cause the starch to retrograde, or become more resistant to digestion. This process is reversible, so if you re-heat these foods, they will become less resistant.
  2. Use High-Amylose Grains: Grains that are high in amylose, such as barley and oats, are more resistant to digestion than grains that are high in amylopectin, such as wheat and rice.
  3. Eat More Resistant Starches: There are several types of resistant starch that can be added to your diet, including green banana flour, cooked and cooled potatoes, and legumes.
  4. Ferment your starch: Fermenting starchy foods can also increase the amount of resistant starch they contain. This can be done through the use of bacteria, such as through the process of making sourdough bread.

It's worth noting that while increasing your intake of resistant starch has many health benefits, it's important to maintain a balanced diet and to speak with a healthcare professional before making any significant changes to your diet. And don’t overdo your carb intake!