Resistant starch: it's a carbohydrate that's resistant to digestion. Where many carbs are broken down into glucose in the small intestine, resistant starch passes through whole, on its way to the colon.
Beginning in the stomach, it slows down digestion, allowing for a slower release of glucose into the bloodstream. The result is lower blood sugars, and even a better outlook for cholesterol and triglycerides. Ultimately: lower risk for type 2 diabetes, metabolic syndrome and cardiovascular diseases.
Not only does resistant starch implement some control over the rise of blood sugars, it also implements some control over your appetite. Take care to pair resistant starch with lean protein and anti-inflammatory fats for appetite control and sustained energy!
Resistant starch makes more magic happen in the colon, serving as a fuel source to select bacterial species that call your colon ‘home.’ The bacteria (aka, probiotics) ferment the resistant starch into short chain fatty acids which further confer several health benefits, including:
Strengthening the intestinal lining
Preventing colon cancer
Reducing insulin secretion and sensitivity
Reducing total cholesterol and LDL cholesterol
Where to get resistant starch
Whole grains
Oats, Bulgur, Farro, Buckwheat, Millet, Sorghum
Root Vegetables
Carrots, Onions, Potato, Sweet Potato, Beets, Radishes, Turnips, Parsnips, Garlic, Ginger
Pulses
Lentils, beans, peas
Fruits
Green Bananas & Plantains
Cooling Starchy Foods Forms Resistant Starch
Preparing starchy foods a day in advance could be an effective way to ingest more resistant starch. While starchy foods such as potatoes, lentils, pasta and rice cool, resistant starch is formed. Longer cooling periods lead to more resistant starch. And some research suggests that several cooling and reheating cycles achieve the highest resistant starch content, thus, greater lowering effect on blood sugars.
Note: freshly cooked, cooled, and reheated starchy foods each significantly raise blood sugars. However, starchy foods that have been cooled for at least 24 hours and reheated have been shown to have the greatest lowering effect on blood sugars, whereas freshly cooked starches sustain elevated blood sugars the longest.
Takeaway
Keep in mind the main factors that impact a rise in blood glucose:
The amount of carbohydrate consumed
How quickly a meal empties out of the stomach
How quickly carbohydrates are digested
Your body’s response to rises in blood sugar
Eating meals balanced with resistant starch, lean protein and anti-inflammatory fats are most supportive of effective digestion, regulated blood sugars, and regulated appetite.
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Additional Reading:
Carbs are [NOT] the Enemy!
Better Cholesterol & Triglycerides in 90 Days? Here's How.
The Best Foods for Positive Energy
Disclaimer:
The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website. If you're interested in making dietary changes, guidance from a nutrition expert is highly advised. Please email inquiries to alyssa@fabulous-nutrition.com