What is Resistant Starch and Do I Really Need it in my Diet?

Whether you follow a low carb, keto, Mediterranean, or any other diet or lifestyle, you need to know about resistant starch.

A variety of vegetables, some of which are high in resistant starch such as yams and potatoes.
Some of there have resistant starch, find out which!

What is resistant starch, where does is come from, do I need it?

Read more to find out!

What is Resistant Starch?

Resistant starch is a type of starch that is not completely digested by our body, so it acts in a similar way to fiber.

It is an ingredient vital to feeding and nourishing the gut microbiome, an important part of our wellbeing.

This type of starch can be achieved with certain methods of cooking food, but it can also find it naturally.

How Does Resistant Fiber Increase Health?

Resistant starch is the part that is not digestible and therefore reaches the colon intact, where it is fermented and processed.

In this part of the intestine, there are multitudes of intestinal bacteria and resistant starch is a favorite food for beneficial bacteria

This stimulates their growth and activity. 

A product of this fermentation, butyrate is produced, which are short-chain fatty acids.

This is the main source of energy for the colonocyte (cells of the large intestine), stimulating the secretion of mucus, and increasing the blood flow of the colon.

Can You Eat Resistant Fiber with a Sensitive Digestive System?

It has an anti-inflammatory effect and stimulates the autonomic nervous system.

It is related to the improvement of inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis

It may also aid in the prevention of colon cancer by reducing the growth of tumor cells. 

What Foods are High in Resistant Starch?

Here’s a list of foods that are high in resistant starch!

Rice and potatoes that have been left to cool for over 12 hours also gain high amounts of resistant starch.

  • Oats
  • Plantains
  • Chickpeas
  • Beans
  • Barley
  • Muesli
  • Reheated Pasta
  • Reheated Potatoes
  • Corn
  • Yams
  • Unripened Bananas
  • Rye Bread

Do I Need Resistant Starch in my Diet?

Consuming resistant starches as a prebiotic is extremely important for optimal health of intestinal microorganisms, as it is nutrition for them to work optimally for our own benefit.

It has been proven that the higher the fermentation, the higher the levels of hormones that produce satiety, the feeling of being full.

In this way, the consumption of resistant starch not only helps to regulate intestinal transit, but also to have a better control of food intake and thus to lose or maintain adequate and optimal body weight.

The Takeaway

Resistant starch is an incredibly important nutrient that can nourish the gut microbiota, leading to better physical fitness and even an increase in mental wellbeing.

Our gut health is vital, as a large portion of our immune system (70%) dwells and relies on the gut microbiota.

Additionally, about 90% of serotonin, a chemical responsible for positive feelings and joy, is made in the gut.

Resistant starch is important even if you are on a keto or low-carb diet, as is is a great source of nutrition.

Check out how to shop for a keto diet, the benefits, and much more, and remember, stay safe, stay happy, stay healthy.

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