One area of nutrition I love is gut health. The gut and digestion are so interesting to me! I love helping my clients optimize their digestive health through nutrition. I’m also here to help support you if you’re experiencing symptoms related to a gastrointestinal disorder - common disorders I can help with are Irritable Bowel Syndrome (IBS), Small Intestine Bacterial Overgrowth (SIBO), Irritable Bowel Disease (Crohn’s disease or Ulcerative Colitis), chronic constipation, and gastroparesis. Resistant Starches are things that I encourage my GI patients to incorporate into their diet.
Today, we're going to dive into a topic that might sound a bit mysterious but is quite beneficial for your well-being: resistant starch. I talk about resistant starches often with my clients! Maybe they can help you too. So, what exactly is it, and how can it work wonders for your health? Let's explore the fantastic world of resistant starch together!
What Is Resistant Starch?
Let’s unpack the phase: Start with the second word starch! You likely know what a starch is, it’s a long chain of carbohydrates. Carbohydrates typically give us energy, but the first word resistant will give you a clue that maybe this kind of carb doesn’t give us energy! It resists digestion enzymes and makes it to the last part of the digestive tract the colon.
The Health Benefits of Resistant Starch
Improved Gut Health: Once in the colon, the resistant starch gives energy to the good bacteria that live there. This has all kinds of positive impacts on our health such as more frequent and pleasant bowel movements and it changes the pH of our colon to help resist bad bacteria.
Weight Management: Consuming resistant starch can help you feel fuller for longer since it slows transit time in the intestine.
Blood Sugar Control: Resistant starch helps balance out any other carbohydrate in a meal, and makes blood sugar absorb slower. This is great for anyone who is trying to improve insulin resistance.
Lower Cholesterol Levels: Regular intake of resistant starch may contribute to reduced LDL (bad) cholesterol levels in your bloodstream, which can protect your heart health.
Digestive Regularity: The fiber-like nature of resistant starch can support regular bowel movements, helping to prevent constipation and other digestive issues.
Where Can You Find Resistant Starch?
Now that you're excited about the benefits of resistant starch, you might be wondering where to find it. Good news—it's easier than you think!
Legumes: Foods like lentils, beans, and chickpeas are excellent sources of resistant starch. Incorporate them into your meals for a healthy dose of this amazing carbohydrate.
Whole Grains: Oats and barley contain resistant starch, making them a hearty addition to your breakfast or snacks. Pro tip: adding uncooked oatmeal to a smoothie, is a great way to increase your resistance starch intake!
Green Bananas: Unripe bananas are rich in resistant starch. They may not be as sweet as their ripe counterparts, but they're packed with health benefits. They would be great in oatmeal or a smoothie. Hence the pic of me holding a banana peel!
Potatoes and Rice: Believe it or not, cooling and reheating starchy foods like potatoes and rice can increase their resistant starch content. Save time and don’t reheat your lunch!
Cooked and Cooled Pasta: Like potatoes and rice, cooked and cooled pasta also has higher levels of resistant starch, so don't hesitate to enjoy your pasta salad leftovers. Another reason to be lazy and not reheat your leftovers!
To wrap up:
Resistant Starches are long chains of carbohydrates that ferment in the colon and promote your health. Try adding some resistant starches to your life today!
References:
Higgins J. A. (2004). Resistant starch: metabolic effects and potential health benefits. Journal of AOAC International, 87(3), 761–768.
Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, G. J., Rowling, M., Schalinske, K., Scott, M. P., & Whitley, E. M. (2013). Resistant starch: promise for improving human health. Advances in nutrition (Bethesda, Md.), 4(6), 587–601. https://doi.org/10.3945/an.113.004325
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