Dr.Alok Purohit (PhD), Health Coach, Diabetes & Obesity educator

Resistant starch (RS) is a type of dietary fiber that has been found to have numerous health benefits. RS is a starch that is resistant to digestion in the small intestine, meaning that it passes through to the large intestine where it is fermented by the gut microbiota. This fermentation process produces short-chain fatty acids (SCFAs) which have been linked to a variety of health benefits. RS can be found in a variety of foods such as legumes, whole grains, and certain fruits and vegetables. Incorporating resistant starch into our diets can promote a healthier eating habit and improve overall health.

One of the most significant benefits of RS is its impact on gut health. The fermentation of RS in the large intestine produces SCFAs, which help to maintain a healthy gut microbiota. SCFAs have been linked to a reduced risk of colon cancer, inflammatory bowel disease, and other gut-related conditions (1). Additionally, SCFAs have been shown to improve gut barrier function, which can reduce inflammation and prevent harmful substances from entering the bloodstream (2).

RS can also have a positive effect on blood sugar control. Because RS is resistant to digestion in the small intestine, it has a slower rate of glucose release into the bloodstream. This slower release can help to prevent spikes in blood sugar levels, making RS a useful dietary addition for people with diabetes or those at risk of developing diabetes (3).

Another benefit of RS is its impact on satiety. RS has been found to increase feelings of fullness and reduce hunger, which can lead to a reduction in overall calorie intake (4). This can be especially beneficial for people trying to lose weight or maintain a healthy weight.

There are several ways to incorporate RS into our diets. Legumes such as lentils, chickpeas, and beans are excellent sources of RS. Whole grains like oats and barley also contain RS, as do certain fruits and vegetables such as green bananas, potatoes, and unripe mangoes (5). RS can also be found in supplement form, although it is generally recommended to get RS from whole food sources. Rice and potatoes that are high on glycemic index, can be boiled/cooked, cooled, reheated and consumes can alter the structure of the fiber thus lowering impact on blood glucose.

Incorporating resistant starch into our diets can promote a healthier eating habit and improve overall health. RS can improve gut health, blood sugar control, and satiety. Adding RS-rich foods like legumes, whole grains, and certain fruits and vegetables to our meals is an easy and delicious way to reap the benefits of this important dietary fiber.

References:

1. Topping, D. L., & Clifton, P. M. (2001). Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. Physiological reviews, 81(3), 1031-1064.
2. Canani, R. B., Costanzo, M. D., Leone, L., Pedata, M., Meli, R., & Calignano, A. (2011). Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World journal of gastroenterology, 17(12), 1519-1528.
3. Robertson, M. D., Currie, J. M., Morgan, L. M., Jewell, D. P., Frayn, K. N., & Prior, I. A. (2003). Prior short-term consumption of resistant starch enhances postprandial insulin sensitivity in healthy subjects. Diabetologia, 46(5), 659-665.
4. Keenan, M. J., Zhou, J., McCutcheon, K. L., Raggio, A. M., Bateman, H. G., Todd, E., … & Martin, R. J. (2015). Effects of resistant starch, a non‐digest