Resistant Starch – A Boost to Gut Health and Metabolism
Table of Content
Summary
A form of carbohydrate, resistant starch doesn’t get broken down and digested in the small intestine. This allows it to act as fermentable fiber in the colon. The fermentation process feeds the gut microbiome and keeps it healthy. This is crucial for overall well-being. The fermentation process produces short-chain fatty acids which improve gut health, reduce inflammation and lower the risk of colon cancer. Resistant starch supports better digestion, helps in weight management and prevents blood sugar spikes by slowing the absorption of carbs into the blood stream. Incorporating a variety of resistant starches from different sources into your diet boosts your gut biodiversity. Cooking and cooling your carbs lead to a process of retrogradation of starch. This helps convert a regular starch into a resistant starch. If you are trying to lose weight or control your blood sugar, you can take advantage of this process. Incorporating a variety of resistant starches into your diet can improve gut biodiversity, improve insulin sensitivity, make weight loss easier and ease constipation.
What Is Resistant Starch?
Starches are long chains of glucose molecules. According to nutritionists, resistant starch is a type of carbohydrate that humans cannot digest and break down into simple sugars. If complex starches are not broken down, they cannot be absorbed into the blood stream and get used by the cells. Resistant starches, therefore, act as soluble, fermentable fiber. These undigestible molecules ferment in the large intestine and colon and feed your gut bacteria. Resistant starch is beneficial in laxation (pooping), blood sugar regulation, and in lowering blood cholesterol levels. Dietary fiber, of which resistant starch is one type, has an important role to play in preventing chronic diseases like cancer, cardiovascular diseases and gastrointestinal problems.
Why Does the Gut Need Resistant Starch?
The biodiversity of the gut is crucial for your health. There are trillions of bacteria, viruses and fungi in your digestive system. They form the microbiome of your gut. The gut microbiome has almost 10 times as many bacteria as cells in your entire body. While some disease-causing bacteria may give you illnesses, the bacteria of your microbiome are actually beneficial for your immune system, heart health, brain health and weight management. The gut microbiome has a symbiotic relationship with the “host”. Studies suggest that the more the microbes that inhabit a person’s microbiome, the healthier that person is likely to be.
Gut bacteria need resistant starch and fermentable fibers to feed on. Eating resistant-starch containing foods like brown rice, quinoa, oats, potatoes and lentils also helps in maintaining the pH of the gut. The resistant starch passes through the stomach and small intestine undigested. Once it reaches the colon, it becomes food for the gut microbiome. The resistant starch ferments in the gut. The pH level of the colon decreases during fermentation and short-chain fatty acids are formed. They are the main source of food for cells in your colon. The short-chain fatty acids also help reduce inflammation. This gives patients relief from conditions like inflammatory bowel disease (IBD) and diarrhea. Short-chain fatty acids also reduce the risk of colon cancer. Short-chain fatty acids which are not used in the colon cells enter the blood stream and are used in other parts of the body like the liver. They are involved in the metabolism of carbs and fats in your body.
Types of Resistant Starch
Not all resistant starches are created equal. Resistant starches are usually classified into 5 major types:
Resistant Starch Type 1 (RS1) – RS1 starches resist digestion. They are typically found in semi-milled seeds and grains. The starch here is lodged inside fibrous cell walls. The digestive enzymes cannot penetrate the protective exterior. We call them “physically unreachable” starches. Common RS1 starches you may find in your diet include legumes like chickpeas and lentils, seeds, nuts and beans.
Resistant Starch Type 2 (RS2) – RS2 starches have complex molecular structures that make them impossible to digest. The strings of glucose molecules are packed so tightly that the digestive enzymes cannot break them down. This type of starch is usually found in starchy foods which are normally eaten raw. This includes raw, unripe bananas and raw potatoes. Heat can help break down these complex carbs into more easily digestible sources of carbs.
Resistant Starch Type 3 (RS3) – This is a type of starch which is formed as a result of cooking and cooling complex carbohydrate molecules, to form a crystalline structure. As starch is cooked, the amylose and amylopectin it contains absorb water and form a gel. This is a process called gelatinization. (No, there is no actual gelatin involved.) When the gelatinized starch cools down, the amylopectin molecules move close together and crystallize, squeezing out some of the water in them. This creates retrograded starch molecules which are hard to digest, but still make you feel satiated. The process of cooking and cooling rice and potatoes, for example, can lower their calorie content, in terms of what the body actually absorbs. A lot of people who are trying to lose weight use this strategy to eat rice or potatoes while still reducing the amount of calories consumed.
Resistant Starch Type 4 (RS4) – This is a type of resistant starch that doesn’t occur naturally. It is synthetically formulated to resist digestion. These starches are industrially manufactured and often used as thickeners or creaming agents in industrially processed foods. Since this starch is synthetically manufactured, we are unsure of its effects on human health at present. Further research into the impact of RS4 on the human body is required.
Resistant Starch Type 5 (RS5) – This is a new type of resistant starch that was recently discovered and added to this classification. RS5 is known as an amylose-lipid complex. It includes “starch-glycerol”, “starch-peptides”, “starch-proteins” and “starch-lipid-proteins”. These compounds are still under research and their effects on human health are being studied.
Benefits of Resistant Starch
Resistant starches offer numerous health benefits, making them a valuable addition to any balanced diet. Whether your goal is to lose weight, improve your gut health, or regulate your blood sugar, resistant starches can help. Below are some benefits of consuming resistant starches regularly:
Boosts Gut Biodiversity – Resistant starches don’t break down in the stomach and small intestine. They travel to the colon, dissolved in your gastric juices. This soluble, fermentable fiber becomes food for the bacteria in your gut. As the fermentation of resistant starch proceeds, more good bacteria are produced. The gut microbiome is nourished, and this reduces constipation, cholesterol values and colon cancer risk.
Improves Insulin Sensitivity – Insulin is an essential hormone that your cells need to absorb glucose from the blood. Studies show that resistant starch improves the responsiveness of your cells to insulin. Low insulin sensitivity is a risk factor for diabetes, obesity and heart disease.
Lowers Blood Sugar Spike – Resistant starches slow down the digestion and absorption of carbohydrates into the blood stream. Unlike regular starches which are quickly broken down in the stomach and small intestine, resistant starch is fermented slowly in the large intestine to produce short-chain fatty acids. These reduce the rate at which glucose enters the blood stream and prevent large blood sugar spikes right after eating. Resistant starch is also effective at controlling the blood sugar spike caused by your next meal. This means that if you have resistant starch with breakfast, it will help lower the blood sugar spike caused by both the breakfast and your lunch.
Helps with Weight Loss – Resistant starches have approximately half the calories of regular, digestible starches. However, they have the same satiety, i.e. they make you feel just as full. This makes it easier for people to eat normal amounts and feel full, while ensuring calorie deficit (less calories consumed than expended). Since resistant starches are tough to break down, they also keep you full for longer. You get less hungry, so you won’t be as tempted to snack between meals.
Reduces Constipation – Resistant starch adds bulk and fiber to the stools. This softens it and makes it easier to pass. The fermentation of the resistant starch also helps draw water into the colon and makes it easier to move the bowels.
Easy Ways to Include Resistant Starches in Your Diet
Resistant starches are present in most of the common plant-based foods we eat. According to nutritionists, if you’re a little strategic about it, you can transform your diet to include resistant starches easily and get the maximum benefit:
Include Whole Grains in Your Diet – Oats, barley, whole grain bread, quinoa and millets are a good source of resistant starch. You can experiment with overnight oats. Just be careful with the sugar you’re adding. Whole grain bread is also a good source of resistant starch. Millets, barley, quinoa and sorghum can be made into upma or steamed and used as a rice substitute.
Use Retrogradation to Your Advantage – Cooking and cooling all your carbs overnight before eating them is a good strategy to increase resistant starch in your diet. You can cook rice and potatoes in bulk over the weekend and chill them in the fridge until you are ready to assemble your meals. This is also a convenient time management hack that still gets you good results in terms of your health.
Snack on Nuts and Seeds – When you feel peckish, don’t reach for the chips. Instead, go for nuts and seeds which have resistant starch and healthy fats. They will keep you full for longer, help avoid the blood sugar spike and improve insulin sensitivity. Sunflower seeds, pumpkin seeds, etc. are all healthy alternatives.
Try Raw Potato Starch as a Supplement – If you are on a very low carb diet, you can supplement with raw potato starch. Raw potato starch has about 8 grams of resistant starch per tablespoon. It doesn’t have any digestible carbohydrate content. You can add it to your food as a thickener, and it will not change the flavour. Some people even mix it in water and drink. However, it is important to start with one tablespoon first and increase gradually, as raw potato starch can cause bloating and abdominal discomfort.
Consume Diverse Sources of Resistant Starch – Different types of resistant starch feed different types of microbes in the gut. The diversity of fermentation keeps the gut healthy. Eating too much of a single type of resistant starch can cause extreme bloating, gas and discomfort. Try to include RS1, RS2 and RS3 starches in your diet on a regular basis. Make sure everything is in moderation and balance.
For more personalized advice on integrating resistant starch into your diet for optimal gut health and metabolism, consider reaching out to our expert dietitians at Kauvery Hospital. With branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy, we’re conveniently located to serve your health and nutrition needs. Take the first step towards a healthier you at Kauvery Hospital.
Frequently Asked Questions
What is resistant starch and how does it work in the body?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the colon. It feeds beneficial gut bacteria and helps improve digestion, reduce inflammation, and regulate blood sugar levels.
What are examples of foods high in resistant starch?
Foods rich in resistant starch include green bananas, cooked and cooled potatoes, lentils, oats, chickpeas, whole grains, and seeds.
How does cooking and cooling carbs increase resistant starch?
Cooking and then cooling starchy foods like rice or potatoes causes retrogradation, a process that converts digestible starch into resistant starch, making it healthier and lower in calories.
Can resistant starch help with weight loss?
Yes, resistant starch promotes satiety (feeling full), supports fat metabolism, reduces calorie absorption, and helps control appetite, all of which support weight loss.
How much resistant starch should I eat per day?
Experts recommend starting with 10–15 grams per day and gradually increasing to 20 grams, depending on your tolerance, to avoid gas or bloating.
How does resistant starch improve gut health?
Resistant starch feeds the good bacteria in your colon, which produce short-chain fatty acids like butyrate. These strengthen the gut lining, reduce inflammation, and lower the risk of colon diseases.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.
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