Unlocking the Power of Resistant Starches: A Healthier Choice for Your Gut

Introduction:

If you have looked into nutrition in any way, you have probably come across the three macronutrients: protein, fat, and carbohydrates. Balancing these three macronutrients can be very effective in maintaining a healthy and balanced life, but each macronutrient can be broken down a bit further. Different proteins have different benefits and there are a lot of comparisons to be made on all the fats that are out there, healthy or not. Today, let’s focus on how we can consume carbohydrates for energy, and a greater health benefit: resistant starch.

What is Resistant Starch:

Resistant starches are a type of carbohydrate that resist digestion in the small intestine and instead ferment in the large intestine. This unique characteristic can offer several health benefits, including improved digestion, blood sugar control, and a longer lasting feeling of fullness. These resistant starches can be found in various foods like legumes, whole grains, green bananas, and cooked and cooled starchy foods (which is my personal favorite). Recently, there has been a lot of information floating around about increasing resistant starch in rice and potato by cooking the food and allowing it to cool for 24 hours before warming it up again for consumption. Ridiculously simple, right? I personally find that the food even tastes better! 

Why Resistant Starch:

The process of consuming resistant starches is pretty straightforward but the reason to do so is the important part. Resistant starch can act as a prebiotic, feeding beneficial bacteria in the colon, which promotes a healthy gut microbiome. It is essential for good gut health that bacteria is not allowed to grow too much within the small intestine so pushing the starch to the large intestine for the fermentation process allows control over the bacterial growth. Additionally, resistant starch can improve insulin sensitivity leading to greater blood sugar regulation. Having control over your blood sugar on a daily basis is crucial to maintaining great health, decreasing body fat, lowering inflammation, and reducing the risk of type 2 diabetes.

Conclusion:

Now that you know a little more insight on the macronutrient of carbohydrates in regards to resistant starches, you can take advantage of the health benefits yourself. This is a small adjustment to what most diets already consist of and you might already be consuming some resistant starches and didn’t even know until now! Let me know what your favorite way to consume resistant starch is and how it will adjust your meals in the comments below.