Resistant starches are a distinctive category of carbohydrate that, true to their name, resist digestion and act more like fiber than traditional starch. Found naturally in many plant-based foods and created through simple cooking methods, resistant starches are gaining attention for their unique role in supporting gut health and metabolic wellness.
In this article, we’ll explore what resistant starches are, where to find them, how they work in the body, and the simple ways to include more in your diet.
What are resistant starches?
Resistant starches are a unique type of carbohydrate that resist digestion in the small intestine.
They can be found naturally in plant foods that we eat, but how we prepare, store, and reuse foods can also create resistant starches.
There are five resistant starch categories:
- RS1: Physically inaccessible starches found in seeds, legumes, and unprocessed whole grains.
- RS2: Starches with a natural granular form, present in raw potatoes and green bananas.
- RS3: Also known as retrograded starches, these form when starchy foods like pasta, rice, and potatoes are cooked and then cooled.
- RS4: Chemically modified starches designed to resist digestion.
- RS5: Starches that form complexes with fats, making them resistant to digestion.
These categories are determined by factors such as the physical structure of the starch granules, which affects their accessibility to digestive enzymes; the source of the starch, including the type of food and any preparation it undergoes; and the preparation methods, such as cooking and cooling (retrogradation), which alter the starch’s structure.
How our bodies use resistant starch
Since they resist digestion in the small intestine, resistant starches in the RS1, RS2 and RS3 categories make their way to our large intestine mostly intact. Our gut bacteria, or microbiota, break down the undigested starch in a process called fermentation. Fermentation produces compounds called short-chain fatty acids (SCFA).
These compounds are either used by our gut bacteria for energy or absorbed by the cells of our intestines to have effects throughout our body.
While all dietary fibre is beneficial, the fibres that are fermented (and therefore produce SCFA):
- Reduce our gut’s pH which creates optimal conditions for the growth of good bacteria
- Interact with the barrier of our gut, improving the protection it provides
- Enhance absorption of minerals by our gut
- Provide energy for our gut bacteria and for us
Health benefits of resistant starch
Resistant starches offer several health benefits, particularly for digestive health and metabolic regulation. By acting as fuel for beneficial gut bacteria (probiotics), they promote a healthier digestive system. Additionally, resistant starches have a lower glycemic impact, delaying the absorption of sugar in our blood, which helps regulate blood sugar levels. Finally, resistant starch can lead to enhanced satiety (feeling of fullness), which may aid in reducing overall calorie intake and support improved appetite regulation.
Incorporating Resistant Starches into Your Diet
To harness the benefits of resistant starches, consider the following strategies:
- Cook and cool starchy foods: To promote retrogradation (the formation of resistant starch), cook and cool starchy foods like pasta, rice and potatoes before consumption. To increase resistant starch content in bread, freeze fresh bread before reheating or toasting.
- Include legumes: Foods such as lentils, chickpeas, and beans are a natural source of resistant starches.
- Consume Whole Grains: Whole grains, like whole grain bread, oats, and barley, are good sources of resistant starch and offer additional nutritional benefits.
Safety Considerations
While incorporating resistant starches into your diet is generally beneficial, it’s essential to handle and store foods like rice properly to prevent foodborne illnesses. Ensure that cooked starchy foods are cooled rapidly and stored safely to minimize risks.
Resistant starch recipes:
Resistant starches may be small in size, but their impact on health is anything but. From improving digestion to helping regulate blood sugar and appetite, they offer a versatile way to support overall wellness.
With just a few simple tweaks—like cooling cooked pasta, freezing your favourite loaf of bread, or adding more legumes to meals—you can naturally increase your intake.
