Everyone is talking about Resistant starch (RS) these days, and rightfully so, as it said to be a great boon for your health. What is resistant starch? It is a type of starch that isn’t digested in the stomach or the small intestine and makes its way to the colon.
In other words, it resists the traditional type of digestion. It works as a prebiotic to nourish the good bacteria of your gut. Good health begins in the gut, so as resistant starch fits the gut and your health. Resistant starch helps balance the gut microbiome and makes you feel light and energetic. Here are some more benefits of resistant starch and why you should add it to your diet.
It Contains Butyrate
Resistant starch is associated with one type of SCFA called butyrate. As per research studies, butyrate protects the colon cells and stops the genetic damage, leading to cancer.
Butyrate may also protect your cells in other ways. This is one of the key benefits of resistant starch, and it offers more benefits than oligosaccharides and soluble fiber. This causes fermentation too and produces butyrate, but it may not produce as much butyrate as resistant starch.
Better Mineral Absorption
As far as another fermentable fiber is concerned, there are other resistant starches concerned it ensures more mineral absorption, especially calcium and other minerals. Even animal studies have shown that resistant starch consumption positively affects intestinal calcium and better iron absorption. The benefits extend to humans as well.
Improved Insulin Sensitivity
People with high blood sugars or diabetes can get excited about the news as resistant starch also improves insulin sensitivity, as per a published report. Fermented fiber can also improve impaired glucose tolerance either at the following meal or the next day. It is caused by short-chain fatty acids and by a peptide formed during the fermentation process.
Resistant starch also ensures more satiety because of the release of a different peptide (PYY). Researchers also found out more about the impact of the resistant starch on normal and obese people. Studies show that it not only boosts satiety and curb appetite. Supplementing your diet with resistant corn starch can not only control blood glucose levels in obese individuals.
Regular consumption of the high-amylose maize-resistant starch for at least six weeks can improve the glucose balance in overweight adults. Since it contains dietary fiber, it slows down carbohydrate digestion and absorption. It activates the glycogen synthesis genes and causes the body to store more carbohydrates in your muscles and liver, thus improving insulin sensitivity.
Researchers are fascinated by the plethora of resistant starch benefits and its varied positive outcomes.
Its consumption has also had links to lower cholesterol and triglyceride levels. It may also prevent constipation, as it increases the population of bad bacteria and reduces the production of bad bacteria. Lastly, researchers are also investigating whether it can lead to less fat storage after a meal.
Improves Metabolic Syndrome
A metabolic syndrome is a group of factors that increase the incidence of heart disease, diabetes, and stroke. This may lead to a larger waistline, lower HDL (good cholesterol), high blood pressure, high triglycerides, and bad cholesterol levels.
In a study conducted on 20 healthy adults, resistant starch helped decrease the amount of insulin produced after food intake, making it a great treatment option for metabolic syndrome.
The Delicious Additions to Your Diet
The best news is you can add more mashed potatoes back into your dietary good points if you let the potatoes cool down. Cooling hot carb sources such as potatoes, pasta, or rice produce resistant starch and lower the calorie count.
One of the most groundbreaking studies that allowed the rice to cool before eating can slash down the calorie content by almost 50%. This means that it cuts down the calorie count to half. And this is as much as a 200-calorie cup of rice into a 100-calorie cup. The taste and texture are almost the same.
So, the next time you consume a boiled potato with a blob of butter, eat it without an iota of guilt. And you could enjoy each morsel with satisfaction knowing that you are snacking on a healthy meal!